So you think you might want to see a therapist.
You have been feeling down sad lack of interest lack of motivation and just kind of all around blah. So you do what most of you do is google what the symptoms mean, and it sounds like you are depressed. So then, what do we do? Google again to look for the names of therapists in the area or near me. Great, then you find that many of them offer online therapy. What? What is online therapy? Is online therapy right for me? Can I do that? Which one is better, online or in person? Great! So many more questions and now I have more decisions. It can feel like enough to get back under the covers and do nothing. Please don’t. It may sound more daunting but it is not so bad and in this article, we will go over some of those questions and answers for you to make it easier for you.
Online therapy is a form of professional mental health treatment that leverages digital platforms like video calls. One of its main advantages is accessibility. For those unable to attend face-to-face therapy sessions due to physical limitations, busy schedules, or geographical restrictions, online therapy or virtual therapy provides a lifeline, as it offers the opportunity to seek professional help and support from the comfort of your home. Like traditional in-person therapy, online therapy adheres to the same professional standards and therapeutic principles, including adapting to the client’s preferred communication method. Online therapy is also effective for treating most mental health concerns, including depression, anxiety, or trauma.
Some of the benefits of online therapy include:
Accessibility:
Online therapy eliminates geographical barriers, allowing individuals to access therapy regardless of location. This can be very helpful if living in more rural areas. Having reliable internet access is essential, and the availability of high-speed internet in rural areas is improving.
Convenience:
Online therapy offers greater flexibility in scheduling appointments, as sessions can be conducted from the comfort of one’s home or any location with internet access. This can be especially helpful for individuals with busy schedules when driving to an appointment would make it impossible; however, finding a quiet place with a computer, like work or home, could be much easier.
Privacy:
Some individuals may feel more comfortable discussing sensitive topics or emotions in the privacy of their own space rather than in a traditional office setting. Also, not having to drive to an office to see the therapist and discuss things with the receptionist and office staff may be helpful and make it feel more private.
Access to specialized therapists:
Finding therapists specially trained in specific mental health problems such as depression, complex trauma, anxiety, and offering the best evidence-based treatment for these problems. Finding a specialist not in the local area but within the state is an advantage. Therapists who provide EMDR (eye movement desensitization and reprocessing), CBT (cognitive behavioral therapy), or ACT (acceptance commitment therapy). These modalities adapt well to online therapy and are well-established in treating trauma anxiety and depression.
Continuity of care:
Online therapy can provide continuity of care for individuals unable to attend in-person sessions due to travel, illness, or other reasons.
Additional resources and support:
Therapists providing online therapy can also provide links to resources that can be used either in session or in addition to sessions like homework. These can be apps for the phone or worksheets and support groups where everyone attending the group has similar experiences or needs. These additional resources can be beneficial in keeping things on track in between sessions.
So, what does feeling depressed feel like? It is more than just feeling sad or tired. Below are some symptoms of depression.
- Feeling Down All the Time: You may feel like you’re carrying a sadness that won’t let go, even when there’s no specific reason.
- Not Enjoying Things Anymore: I am not enjoying or looking forward to things that have always been so much fun. Hobbies like painting, hiking, gardening, and meeting with friends seem to be a burden instead of a joy.
- Changes in appetite: Changes in how much or how often and even what you are eating
- Trouble sleeping: It might be difficult to fall or stay asleep or have great trouble getting up in the morning.
- Feeling Exhausted: Your energy battery is permanently low, even when you haven’t done much.
- Being Hard on Yourself: You often beat yourself up over things, even the less important ones.
- Struggling to Focus: Making decisions or concentrating may feel impossible.
What about anxiety symptoms?
Feeling nervous, restless, or tense most of the time or even all the time not being able to relax - Sense of impending danger, panic, or doom that is consistent and not real does not go away even with reassurances.
- Increased heart rate, feeling your heart pounding
- Shortness of breath frequently, and sometimes it is hard to breathe.
- Sweating often, even when it is not particularly hot.
- Feeling weak or tired all the time or most of the time
- Trouble concentrating –thinking about anything other than the present worry, inability to focus or concentrate on work or once fun activities.
- Trouble sleeping, whether falling asleep, staying asleep, or waking early
- Experiencing gastrointestinal (GI) problems, acid reflux, irritable bowel, upset stomach
- Having difficulty controlling worry and not being able to stop worrying even when reassured
- Wanting or needing to avoid things that trigger anxiety – specific situations or animals
What are the causes of depression or anxiety? The causes are varied; however, a few more common possible causes are listed below.
- Family History: Just like we can inherit a parent’s smile, sometimes the tendency towards depression, anxiety, or other mental health difficulties can be passed down in families.
- Brain Chemistry: A persistent low mood can also be due to an imbalance of chemicals in your brain.
- Life Throws a Curveball: Big life changes or stressful events—losing a job, going through a divorce or breakup, or the death of someone close or important to you—can be triggering.
- Health Challenges: Some health problems or medications can nudge your mood out of balance.
- Negative Thinking Patterns: If your inner voice is often negative or critical, it can set the stage for depression.
- Childhood or Traumatic Events: Difficult experiences from your childhood or traumatic events can leave deep scars, shaping how you view and interact with the world. These can have the potential to develop depression, anxiety, or a combination of symptoms later in life that affect all aspects of life.
Online therapy should provide the following things, as should in-person therapy.
- A safe, warm, and confidential space to express your difficulties
- An empathic and non-judgmental understanding of your struggles
- An understanding of where your depression might come from
- Learning how depression, anxiety, or your specific problems affects work, relationships, and leisure time
- Coming up with new ways to manage stress to allow you to start to feel better helps you to create change in behaviors and thoughts to help you feel better
- Learning how to recognize early signs of when your depression is increasing
How do I decide if the therapist is the right one for me? This is very important in therapy as the relationship with the therapist comes through in person and online.
- Qualifications and Experience: Ensure the practitioner has the qualifications and experience to treat depression. They must understand the nuances of this condition.
- Therapeutic Approach: Different therapists use different approaches. Whether it’s CBT, ACT, psychodynamic, person-centered therapy, or EMDR, find a counselor whose methods align with your preferences. Many therapists are trained in several approaches and integrate techniques to address your unique needs.
- Comfort and Compatibility: The rapport between you and your therapist is fundamental. You should feel comfortable and understood by your therapist. The therapeutic relationship is critical to effective treatment; thus, if you are not satisfied with the therapist’s approach or techniques, you may want to find a different therapist. There is nothing wrong with talking to several therapists to find the one that works for you.
What to do before your online session to make sure you will get the most from the sessions
Check equipment.
Make sure everything works well on the technical side. The internet connection is crucial, so it would be good to always check the strength and stability of your signal before starting an online session. Check your microphone, camera, laptop, or anything before the online session starts. Also, if possible, have a backup plan like a phone so the session can continue if you have technical problems.
Check your privacy.
Psychotherapy should be kept private. While the online modality allows you to have online sessions everywhere you want, you shouldn’t do online sessions from a restaurant, while driving, or in any busy public place. Find a quiet, private, comfortable room that can stay that way for an hour.
Minimize distractions.
The comfort of doing everything from your home or office is a significant advantage. However, it is essential to remove distractions. Switch off or silence your phone’s notifications. Let the people who need to know about your session realize you will need privacy for that hour.
Ideas for the session:
Consider what you may want to work on during that session. Bring up what is important to you in the session to ensure your therapist is aware of your concerns.
Online therapy may not be suitable for all situations, such as:
Lack of access to technology:
Online therapy relies on internet access and technology such as computers, smartphones, or tablets. Individuals with unreliable internet access or uncomfortable using technology may have difficulty engaging in online therapy effectively.
Limited privacy or confidentiality:
Some individuals may not have a private or secure environment where they can participate in online therapy sessions without interruption or concerns about privacy. This can impact the effectiveness of therapy and may compromise the individual’s ability to engage in the therapeutic process fully.
Need for physical presence or nonverbal cues:
Certain therapeutic approaches, such as body-centered therapies or therapies that rely heavily on nonverbal communication, may be more challenging to conduct online. Additionally, some individuals may prefer or benefit from the physical presence of a therapist during in-person sessions.
Crises:
Online therapy may not be appropriate for individuals in crises or experiencing imminent risk of harm to themselves or others. Individuals may require immediate intervention from emergency services or crisis hotlines in these cases.
Lack of motivation or commitment:
Like traditional therapy, online therapy requires the individual to actively engage in the therapeutic process and work towards their treatment goals. If an individual is not motivated or committed to participating in therapy, it may not be practical, regardless of the format.
Begin Online Therapy in Virginia
Online therapy can be a great way to get the help you need and want. It can be as effective as in-person therapy and gives many much-needed flexibility. If you think it is right for you and would like to discuss it further, please contact me for remote and in person support. Start your therapy journey with Gray Horse Counseling by following these simple steps:
- Contact me and schedule a free consultation.
- Check out my FAQs and read more about me
- Start receiving support from wherever is best for you!
Other Services Offered with Gray Horse Counselling
As a therapist, I understand that there are multiple mental health concerns that individuals may encounter. I’m happy to offer I am available for in-person help in Powhatan and online in Virginia. Other services at Gray Horse Counseling include individual therapy, depression therapy, anxiety therapy, group therapy, equine sports, clinical supervision, trauma therapy, and equine therapy. Check out my FAQs, read about me, and contact me today to get the help you deserve!