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individual therapy Garth LaHue MA, LMFT individual therapy Garth LaHue MA, LMFT

The Pros and Cons of Teletherapy

Due to COVID-19 there has been a rapid transition to remote therapy services over the past two years. This has left clients wondering whether to pursue teletherapy or seek out in-person providers - a dilemma I imagine prospective clients will be asking long after COVID recedes in the years ahead. As for many decisions in life, the old tried and true method of the Pros and Cons list is a wonderful starting place to discern what is best for you.

Due to COVID-19 there has been a rapid transition to remote therapy services over the past two years. This has left clients wondering whether to pursue teletherapy or seek out in-person providers - a dilemma I imagine prospective clients will be asking long after COVID recedes in the years ahead. As for many decisions in life, the old tried and true method of the Pros and Cons list is a wonderful starting place to discern what is best for you.

PRO Time Management

Whether you want therapy on your lunch break, just before or after work, or while in a different city visiting a friend. Teletherapy provides this option where in-person therapy cannot. You can see your therapist for an emergency meeting quicker and closer to your emergency than having to wait to be in the same physical space. For this reason, teletherapy is immensely favorable if you have a busy schedule or travel frequently. 

PRO Physical Safety

Physical safety from community viruses or transportation accidents are a non-factor when it comes to telehealth. This means that having a late therapy session after work, then having to get home late does not matter. I have had countless sessions with individuals who are feeling ill that can be safely done only through teletherapy. If you are concerned about your safety getting to therapy, teletherapy may be your best option. 

PRO Casual Wear

Often people come to therapy in business casual clothes; though this is a norm and not a rule, I have seen people be self-conscious of what they wear. Teletherapy has helped break this stigma for the better. It may be the summer and people want to wear shorts or the winter and people just want to wear a hoodie. Telehealth puts people often in their homes, they can be more themselves, which is therapeutically useful, also may make you feel more at ease. 

CONLack of Privacy

In the last point I mentioned you may be more at ease at home, this can also be a con. Depending upon the matter you are coming to therapy for and your living situation, you may not have adequate privacy. In-person therapy, by default, gives you privacy by being in a neutral and safe space. If you live with someone in tight quarters, or if the reason you’re coming to therapy is sensitive and you wish others to not know about the matter, in-person therapy may be the best fit for you. 

CONTechnology Issues

Technology issues are an ever-growing issue. It may be that your device is older, or the new update had a bug, you or your therapist could have a weak internet connection or the application you are using is having issues. This issue can only occur during telehealth. For those that have technology issues, or are not technologically inclined, it may be best to seek in-person therapy.

CONEyestrain

Increasingly being in the digital age, we are faced with the issue of eyestrain from our screens. A therapy session runs an hour, which leads to an hour of almost constraint glancing at a screen, usually close to your face. Those without blue-light lenses may develop heads from increased screen time. For this reason, in-person therapy may be more desirable.

Conclusion

The list above is a starting point, what are the pros and cons in your opinion? Do you desire in-person therapy because it fits your life in a more engaging way or is teletherapy better for you with all the commitments you have? Below I have listed for your convenience, some resources that may help you decide. We get the pros & cons of teletherapy - for this reason ECC offers both remote and in-person services. Contact us to explore your options!

Further Reading

Extreme Productivity: Boost Your Results, Reduce Your Hours Hardcover

By Robert C. Pozen: For those looking for a read to increase productivity, this may help in discerning which method of therapy is best for you. A lengthy portion of the book focuses on discerning the things you need and the ways to get them.

10 Advantages Of Teletherapy,

By Clifford N. Lazarus, Ph.D.: For those looking for a blog, Dr. Lazarus clearly writes ten solid reasons to pursue teletherapy. The read time is roughly 3-minutes.

Mental Health: Telehealth or In-Person Therapy, by 9NEWS (Local NBC affiliate in Denver, CO) For those looking for a video segment. Just over an 8-minutes segment to help those to find which method of therapy may be best for them.

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individual therapy Justin Sato MA, MBA, CADC individual therapy Justin Sato MA, MBA, CADC

Understanding and Managing Panic Attacks

Panic attacks feel different to everyone, but if you’ve ever had a panic attack you can agree they aren’t “fun”. A panic attack is the repeated fear for several minutes or longer in which a strong physical reaction occurs even though there’s no real danger. This can be caused by the fear of losing control and can happen at any time. Everyone experiences these attacks differently but most people will experience racing heart, feeling like you are dying, tingling or numb sensation, nausea, difficulty breathing, chills or sweats, etc. An attack can leave you extremely exhausted afterwards even if the episode only lasts a few minutes.

Panic attacks feel different to everyone, but if you’ve ever had a panic attack you can agree they aren’t “fun”. A panic attack is the repeated fear for several minutes or longer in which a strong physical reaction occurs even though there’s no real danger. This can be caused by the fear of losing control and can happen at any time. Everyone experiences these attacks differently but most people will experience racing heart, feeling like you are dying, tingling or numb sensation, nausea, difficulty breathing, chills or sweats, etc. An attack can leave you extremely exhausted afterwards even if the episode only lasts a few minutes. 

The bad news is that we don’t know what exactly causes panic attacks although it may be linked to major stressors and genetics. The good news is that these attacks are manageable and you can learn ways to reduce an episode or try to self-soothe. Below are some tips to manage these symptoms both in the moment and in the future as a preventative measure:

  • When you notice a panic attack is starting, try deep breathing to help regulate your heart rhythm and reduce hyperventilating which can cause your attack to become worse.

  • Try your best to avoid “running away” from the panic attack - instead, try to “ride the wave”. Panic attacks are often fueled by anxiety about anxiety -  it is helpful to “lean in” and allow the panic attack to come and go like a wave. 

  • Take any prescribed medications from your doctor such as benzodiazepines or SSRI’s (selective serotonin reuptake inhibitors).

  • Engage in psychotherapy services to learn how to reduce attacks (NIMH, 2016)

  • Engage in light exercising to improve physical and mental health. 

  • Reduce intake of caffeine, smoking, and alcohol as these are linked to causing worse anxiety symptoms.

  • Practice mindfulness such as 5-4-3-2-1 grounding techniques (further explanation in link below).

Further reading:

https://www.bgcmd.org/wp-content/uploads/2020/03/Grounding-Exercise.pdf 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6354045/ 

https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms

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individual therapy Sara Haynes, LPC, ALMFT individual therapy Sara Haynes, LPC, ALMFT

5 Tips to Manage Seasonal Depression

Winter is upon us, and for those that live far north of the equator, it can be a time of year we brace ourselves for. It is the season that bridges the end of year to the new, and a time to truly rest and reset. Along with that, there are naturally fewer sunnier days, shorter days, and less movement. These changes can impact our circadian rhythm, as well as our serotonin and melatonin levels. For some this causes symptoms of Seasonal Affective Disorder (SAD).

Winter is upon us, and for those that live far north of the equator, it can be a time of year we brace ourselves for. It is the season that bridges the end of year to the new, and a time to truly rest and reset. Along with that, there are naturally fewer sunnier days, shorter days, and less movement. These changes can impact our circadian rhythm, as well as our serotonin and melatonin levels. For some this causes symptoms of Seasonal Affective Disorder (SAD).

What are the signs that you may be experiencing SAD? The following are symptoms to look out for: feelings of sadness, drops in energy levels, increase in sleep, change in appetite, difficulty concentrating, fatigue, lack of interest in socialization, and irritability. During this time of year, make sure you are checking in with yourself to see if you are noticing subtle shifts. Below are some tips to put in your back pocket, and help you manage your symptoms.

Tip #1- The first tip is a small, but easy one. Consult with your doctor to get your vitamin levels checked, and consider a vitamin D supplement. Less sun exposure means less vitamin D which can have a huge impact on your mood.

Tip #2- Let there be light! On the days that there is sunshine, bundle up and take a quick walk around the block. Natural sun exposure and movement are a win-win. For days where there isn't as much sunlight, consider purchasing a SAD Lamp like this one. Light therapy usage can help simulate sunlight, and trigger a release of serotonin. 

Tip #3- Plan ahead, and create rituals to look forward to. Before your week begins, see what subtle shifts you can make to break up your day. Consider waking up 5 minutes earlier to open your shades, do a quick stretch, and journal. Take a walk with a friend on your lunch break, have a doodle pad by your desk, or a puzzle you can tend to during breaks. These little rituals can help fight fatigue!

Tip #4- Pull out your social calendar. Lack of interest in socialization is a symptom of SAD and admitting that is okay. Some nights allow yourself to lie back on the couch and stream your favorite show. On days where you are feeling a bit more inspired, plan for events to schedule to connect with loved ones. It may feel like pulling boots out of the mud on the day of, but you likely won’t regret it afterward.

Tip #5- Remember that you are not alone. SAD can feel like more than just the “winter blues”, and it impacts thousands of people each year. It is okay to not be okay, and it is okay to ask for help. There are many skilled therapists, including those at Empowered Connections Counseling, that are here to support you. Interventions like Cognitive Behavioral Therapy (CBT) can help address negative thinking. Dialectical Behavior Therapy (DBT) can help with emotional regulation, or even discussing seasonal medication with a therapist are just a few options.

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family therapy, individual therapy Tim Ciochon MS, LMFT family therapy, individual therapy Tim Ciochon MS, LMFT

How to cope during the holidays

Family drama, financial strain, lack of routine, increases in substance use, and memories that can trigger grief and trauma - the holidays are rife with opportunities for emotional distress. Establishing a coping plan is essential to navigating the stress of the holiday season with your sanity intact. Consider the strategies below:

Family drama, financial strain, lack of routine, increases in substance use, and memories that can trigger grief and trauma - the holidays are rife with opportunities for emotional distress. Establishing a coping plan is essential to navigating the stress of the holiday season with your sanity intact. Consider the strategies below: 

  1. Boundary setting is the number one skill I recommend for clients navigating the holiday season - especially those with interpersonal conflict. We have a finite amount of time and emotional resources on a given day. Consider how you can set and maintain effective boundaries this year to make the most of your time while minimizing stress. Here are some examples:

    *Instead of traveling to 4 different events over two days, consider saying “no” to 1 or 2 to allow more time to reset and rest between events. 

    *If you are visiting family that tends to be emotionally tiring, consider staying at an Airbnb this year instead of with family. Staying elsewhere provides space for alone time and rejuvenation for the next day. 

    *Conversely, if you have family staying with you strive to maintain parts of your routine - this may require setting boundaries and expectations with others. Routine and space allow you to fill your emotional reservoirs - i.e. continuing your morning walk, meditation, date night, etc. 

  2. Budget - according to a Dec. 8th CNBC article, the average American is planning to spend $1000 this holiday season on gifts. No doubt this spending adds additional stress for the weeks and months ahead. Set a budget for gift-giving in advance and think about how you plan to manage the increased financial stressors pragmatically and emotionally.

  3. Substance use - substance use tends to increase around the holiday season. The reasons for this are clear: increased stress, more parties and extravagance, less routine and minimal work obligations, and emotional triggers surrounding the holidays from grief, trauma, and depression. If you struggle with substance use around the holidays create a plan, seek out support from loved ones, and maintain vigilance in a difficult season. 

  4. Grief & Trauma - alongside warm traditions and holiday memories exist a dark, painful underbelly for many during the holidays - painful memories of lost loved ones, trauma, and familial abuse. For loss, consider how you can honor your loved one by maintaining or establishing rituals that allow you to feel connected to those you have lost. For trauma, practice skills that help you navigate triggering events or memories - journaling, mindfulness, distraction, and anxiety management skills can all come in handy here. Do not wait for triggers to appear before applying coping skills - prevention is key.

What coping skills have worked for you during the holiday season?

Let us know in the comments below!

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individual therapy, relationship therapy, family therapy Garth LaHue MA, LMFT individual therapy, relationship therapy, family therapy Garth LaHue MA, LMFT

Knowing our needs

We all have needs, and to prioritize our needs is a way to a fulfilling life. Acknowledging that we have them is the first step towards figuring out what they are and how to have them met. You are not needy for requesting them to be met, nor are you selfish for placing your needs before others’. Let us explore knowing about our needs, being resourceful in meeting our needs and then, not being afraid to make mistakes.

We all have needs, and to prioritize our needs is a way to a fulfilling life. Acknowledging that we have them is the first step towards figuring out what they are and how to have them met. You are not needy for requesting them to be met, nor are you selfish for placing your needs before others’. Let us explore knowing about our needs, being resourceful in meeting our needs and then, not being afraid to make mistakes.

Knowing not Preferring

When we notice a thing, we can begin to master it. Needs are something we often don’t spend time thinking or talking about. Recently I had a conversation with a friend about needs in which they expressed they “never really know what I need. I do know what I prefer.” 

Preferring something is not the same as knowing. This becomes clear when what we prefer clashes with what we need. I prefer to be with friends, but often I diminish my need for sleep. Do you know your needs? This is a broad question, so let me ask it again in two ways that I have been asking myself as of late to help inspire you to answer this question for yourself more often. What do I need emotionally to feel content? What do I need physically to feel at ease?

Resourceful, not Needy nor Selfish

When we make requests about our needs in relationships, there are two words often thrown at partners as a deflection or accusation, and those are needy and selfish. Asking for one’s needs is an important and vulnerable aspect of relationships. You are not needy for asking your partner for help in achieving a need, nor are you selfish for doing something for yourself; you are resourceful. 

I have to balance this in my own life quite often. My partner works third shift, and this comes with a few stipulations. I often need to be quiet in the afternoon after I am done working when I would rather play my guitar or watch a movie. As well, I often pack their meal for work. It is not selfish for my partner to ask me to be quiet, so that they can get the sleep they need. It is also true that my partner is not needy for asking me to make them a meal; nor is it selfish for me to make the meal I want to make. Are you being resourceful?

Needs and Mistakes

Knowing and being resourceful with needs is not easy. We often do put preferences over needs, or don’t realize that we are asking a lot of our partners and not addressing their needs. Life is learning, and to learn you must make mistakes. Some needs must be met by you and some must be met with the help of others. It is okay to make mistakes, because it means you are learning. What lessons have you learned about needs from your mistakes?

I will often make mistakes due to being too self-centered. I have asked my partner to come with me to explore fascinating intellectual topics and dragged them to listen or read things so we could talk about them. Though it is a need for me to be intellectually stimulated, it isn’t a need of my partner in the same way, and though a need, I misplaced it as a romantic-relationship need instead of a need that can be filled by a platonic-friendship.  Mistakes are made in attempts to get needs met and are a positive sign of change. 

When we know what our needs are and are resourceful in meeting our needs, we can live a more fulfilling life. In that pursuit we will make mistakes and that is a part of the journey of knowing and finding ways to be resourceful about our needs. 

For further inquiries into some of the surrounding topics in this article here are some resources for you on your journey:

Maslow’s Hierarchy of Needs is a wonderful place to start in finding not only personal needs, but needs in relationships. We have physical and emotional needs,  and both must be addressed.

MindBodyGreen breaks down Maslow’s Hierarchy of Needs into easier to explore parts and how we can actualize these needs in our lives.

Melissa Orlov, writing for Psychology Today, examines nine ways to recover from mistakes in a relationship. Setting aside time for your relationship is rewarding and validating, and focusing on how you communicate can make mistakes easier to recover from (rules 3 and 5 in the article, respectively).

For those in a rut in their relationship, sometimes it isn’t that you don’t know your needs, rather it is that they have changed with time. Mark Travers, writing for Psychology Today, gives four solid ways to address this issue of needs in our relationships, while overcoming mistakes we may have made.

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