By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth The Benefits of Online Counselling Services: Is Online Therapy Effective?
Online counselling has emerged as a response to a need that people have been expressing: Almost everything these days can be done through our phone or our computer, so why not health services as well? But the question we continue to receive: Is online therapy effective? Not only is online therapy as effective as in-office sessions but there are many added benefits of online counselling that we will outline here. Who is online counselling for? Online counselling is a unique service that allows people to access regular counselling services from the comfort of their own home. It increases the level of accessibility for clients, and the Psychological Health & Safety Clinic is proud to be able to offer these services with the same level of care as would be expected from in-office appointments. Online counselling, however, is not just for people with busy schedules who struggle to make in-office appointments. Online counselling also benefits people who:
What are the benefits of online counselling? Of course the main, and most obvious, benefit of online counselling is convenience. We save both time and money. We’re not required to spend time on hold or call during office hours to make an appointment. We don’t have to spend any extra time or cost travelling to a physical location and are less likely to be required to take time off work to attend appointments. And, of course, we’re able to do therapy from wherever we are able to get access to a computer and an internet connection. That even means we can have an appointment in our pyjamas if we’d like to! Reduced wait times, broader options for appointment times (including evenings and weekends), and increased access to the counsellor of your choice are all additional benefits of online counselling. Not having to force your choice of therapist (which is a very important consideration in therapy) based on where you live is also a fantastic advantage – it allows you to select the therapist who would be the best fit for you, regardless of where you or they live. This is particularly attractive for individuals who live in smaller or more remote communities where options for counsellors are limited. The specific nature of therapy itself (as opposed to other physical/medical treatments) is the added comfort of being able to have the appointment from the privacy and security of your own home. In therapy, it is common to discuss extremely emotional topics and people are often required to be vulnerable. For many, this is easier to do via video conference in comparison to an office setting that one is unfamiliar with. Being in your own home when a therapy session ends can also often facilitate a more conducive way to regroup and settle emotions post-therapy. Benefits of Online Counselling – Removing BarriersAnother major benefit of online counselling services is to help remove barriers for people seeking services. Not having to travel to a physical location is often a preferred choice for many people, particularly for those who:
Are you ready to book your online therapy session? If so, get in touch! We’re also happy to provide more information if you have any questions. By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth The Psychological Benefits of Mindfulness: How to practice Mindfulness
“Eyes watching. Ears listening. Voices quiet. Body still.” – These words said by a wise kindergarten teacher to her 5-year-old students perfectly embodies the essence of mindfulness. What is Mindfulness? Mindfulness – very simply – involves increasing our attention and awareness to the present moment – the here and now. And continuing to draw it back to that present moment each and every time our attention drifts. Mindfulness is something all of us have many experiences with, often throughout the course of each day. We just aren’t mindful – of being mindful! So when are we naturally mindful? We are mindful when we are present, engaged, when our mind is on the task at hand, and when we are immersed in what we are doing with all of our senses. Most of us are naturally mindful when we are engaging in an activity or creative pursuit we love – during a focused, intense workout; when we are creating art; when we are freely dancing around to music; and when we are making love, just to name a few. However, when we are under stress, demands, or dealing with mood issues, we are much less likely to naturally be mindful. Science tells us that being intentionally and actively mindful has so many positive benefits on our psychological health.These include, but are not limited to:
How to practice Mindfulness There are many different ways to practice mindfulness and not every way is going to work for every person. So, give a few different methods a try and find what works best for you. And remember that practice does make perfect. It won’t be easy at first, but the more you practice the more your skills will improve, and the easier time you will have being mindful in stressful situations. Focus on Your Breathing A great, and simple, way to start practicing mindfulness is to focus on your breathing. This is something you can do almost anywhere. You don’t have to do a breathing exercise – just take a deep breath and pay attention to that breath and nothing else. Ideally, you can be in a comfortable seated position. Focus on how your breaths feel moving in and out of your body without attempting to change them. Notice when your thoughts start to wander and bring it back to your breath. At first, you can start by just doing this for a few minutes, but as your skills improve you can increase the length of time you do this. Mindful Eating This is another mindfulness activity you can easily build into your day-to-day routine. Because most of us have such busy lives these days, we often rush through our meals or combine eating with other activities, like eating at our desk while we work – or eating in front of the TV in the evening. Mealtimes are the perfect time to take a minute and slow down. Next time you have a little extra time for your meal, sit down and eat mindfully without any other distractions. Mindful eating consists of being present and engaging all of your senses. Slow down, sense and savour your food and even smile between bites if you are so inclined! Purposefully slow down. Use all your senses to see, touch, smell, and really taste your food. Structured Mindfulness Practices If you would like a little more structured mindfulness exercises and have a few minutes you can put aside to practice, give one of these two meditation approaches a try. Don’t be off-put by the use of the term meditation. Mindfulness and meditation practices while different, have some overlap. The exercises below are meant to help you to feel present in your body – and are different than the stereotypical cross-legged practice many people think of when they hear meditation. 1. Body scan meditation. Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body. 2. Walking meditation. Find a quiet place 10 to 20 feet in length, and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations. Final Thoughts MBSR (Mindfulness-based stress reduction) and MBCT (Mindfulness-based cognitive therapy) are evidence-based treatments for stress, anxiety and depression which combine CBT (cognitive behavioural therapy) with mindfulness approaches. These are modalities of treatment that all of our clinicians are familiar with and often incorporate into treatment. If you have been thinking about seeing a therapist and would like one with these skills, I encourage you to take that first step starting today. Contact Dr. Joti Samra, R.Psych. & Associates today and start on the path to finding the right fit for you! By Emory Oakley. Emory is a writer and LGBTQ+ educator who regularly discusses the intersections of queer identities and mental health. In the last several years there has been an increased focus on men’s mental health. With a focus on de-stigmatizing mental health in order to encourage men to seek support for their mental wellness. We know men are less likely to seek support for their mental health than women.
It’s common to believe this trend is a direct result of the perceived standards of masculinity. If you were to ask almost anyone what it means to be a man, you’d probably receive answers like strong, confident, brave, etc. These characteristics are seen to be in direct opposition to seeking mental health support which is perceived as weakness. Although this is something we’re slowly seeing change as more people are starting to question gender expectations and fight against the toxic ideals of masculinity. But we still have a long way to go. Facts About Men’s Mental Health Here are some specific facts about Canadian men’s mental health:
I’ve struggled with mental health to varying degrees my entire life, though I would probably say I started to notice it in my teenage years. By notice, I don’t mean I recognized I was experiencing symptoms of anxiety or depression. I was a late bloomer and experienced significant insecurity and discomfort in my body and I cared too much about what people thought of me. So, I tried desperately to fit in and to be ‘okay’ (whatever that means). At the same time, my mother was diagnosed with cancer and she passed away three years after I graduated from high school. So, on top of my own personal struggles, I was experiencing profound loss and grief I was unprepared to deal with at seventeen. Being The Tough GuyDespite everything I was going through I didn’t talk to anyone about it. I refused to admit I was struggling and put on a strong face. While simultaneously pouring my feelings into antsy poetry and contemplating why I should bother living. Of course, this made things worse, not better. I don’t recall anyone mentioning professional support even though I was perceived as a girl at the time. It wasn’t until I entered a community where it was common to talk about our struggles that I started to open up. At that point, I’d finished my degree in psychology and even though I could admit I had some struggles, I was also able to convince myself I was strong enough to manage it myself. What changed everything was that almost everyone in this new community space had an experience with going to therapy (and wasn’t afraid to talk about it). The impacts I experienced in therapy were profound. What Can We Do To Help Regardless of how we identify, we would all benefit from a more mentally healthy society. So, how can we support men’s mental health whether it be ourselves or the men in our lives? Here are some things I suggest:
Final Thoughts We all experience varying states of mental wellness regardless of whether or not our symptoms ever reach a point of being considered a diagnosable disorder. We all experience sadness, worry, and stress to some degree and many, if not all, of us, could benefit from support in developing our emotional resilience. It’s my hope that we are able to talk more about mental health and see the value of therapy for everyone. By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth The question:
My wife is inconsolable after three miscarriages. What can I do? The answer: There are a number of things that may be help your wife through this difficult and understandably emotional time. First, resist the tendency to problem-solve. Let her know that you love and care about her, and that you want to support her as best as you can. Acknowledge that you don’t fully understand or appreciate what she is experiencing, but communicate that you want to understand. Then listen to her. Many men have a tendency to want to try to problem-solve or find a solution, but many women feel that they just need the opportunity to express what they are feeling. Being overly positive (e.g., “don’t worry, next time I know things will work out”) may feel invalidating to her. Ask her what you can do that would be helpful. We all cope in different ways and need different types of support from our loved ones. Ask her what you may be inadvertently doing or saying that is unhelpful. Ensure that you are present for any appointments that she is attending with respect to managing her health post-miscarriage, and also in terms of appointments moving forward to investigate causes of the miscarriages. Although the rates of having one miscarriage are quite high (15-20 per cent, with the bulk of these miscarriages occurring within the first seven weeks of pregnancy), the rates do increase with previous number of miscarriages and concerns your wife may be having about the viability of future pregnancies may be a realistic yet also saddening or frightening thought. Many women may experience a grief reaction, where they go through a number of emotional stages before they get to a stage of acceptance. These stages may include: denial that the loss has occurred; anger at having to deal with multiple losses; bargaining for the situation to be different; and sadness or depression. Keep in mind that you may be also experiencing your own emotional reactions to this, and ensure that you are getting the support you need as well. A number of factors impact the manner in which a woman copes with pregnancy loss: how early in the pregnancy the miscarriage occurs; the woman’s age; whether there are previous children; and the number of previous losses. These factors impact the bond a woman starts to make with her child (which is qualitatively different and often much stronger than the bond a father makes in early stages of pregnancy) and may amplify other worries, concerns or anxieties the woman has both about her fertility and the viability of having another child. At some point you both may benefit from speaking to a mental health professional, who can address if she is experiencing any clinical levels of depression or anxiety. Excerpted from Dr. Joti Samra’s “Ask the Psychologist” weekly column in The Globe and Mail. |
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