Heather Emerich

Is Telehealth the Future of Therapy?

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As a result of the Coronavirus pandemic, many therapists have had to quickly pivot and offer their clients online sessions in an effort to help them to continue to make progress while at the same time abide by the social distancing guidelines to flatten the curve.

While it seems our country and the rest of the world are slowly opening back up, many of us have learned something very important during this crisis: telehealth offers clients something very valuable, and that is therapy on THEIR terms. It’s really not so surprising that telehealth is currently a $6 billion industry that is expected to reach $20 billion by 2025.

Here are just some of the benefits of “virtual therapy”:

Privacy

Traditionally, many people, especially those that live in smaller towns and cities, refuse to seek help from a therapist for fear people will find out. With telehealth, a patient can receive help from the comfort and privacy of their own home. This can be particularly helpful for therapists who treat teens and young adults who go to the same school/college and can feel ashamed of seeking professional help.

Telehealth is a Time Saver

Not many of us ever feel we have enough time in the day to accomplish all that we need to. You will find your clients will appreciate telehealth because it saves them having to deal with traffic, scheduling in possible long drive times, and looking for parking.

Flexibility

I have found in my own practice that those clients who often require my services the most are the ones that are overworked and often have scheduling conflicts. Telehealth helps you to offer clients timeslots outside of regular hours that you may not normally have available.

Clients Show Up on Time

Therapists benefit from telehealth as well. In any given month, many clients may show up late to an appointment. When a session can begin with the simple mouse-click, timeliness is greatly improved.

Cost Savings

Online therapy means a therapist can run their practice without the need of a front desk staff or paying for office space each month. This extra revenue can greatly impact their life.

These are only a handful of the benefits telehealth offers to both providers and patients. And while it will be a bit more time before clients and therapists fully embrace online therapy, the future looks bright.

 

SOURCES:

Filed Under: Telehealth

Fighting Loneliness During Quarantine

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Not many of us have ever experienced the kind of isolation that this COVID-19 pandemic has brought about. While quarantine for some has been a welcomed break from the hustle and bustle of life and a chance to spend more quality time with the family, for others it has been an incredibly lonely experience away from coworkers, friends, and those they love and need most.

In addition, and to make matters worse, loneliness can make managing stress more difficult. And let’s be honest, we are all surrounded by stress these days from worrying about when the world will open up again, when we can start working and earning a living and when life will get back to normal.

Fighting Loneliness in Healthy Ways

Sadly, during times like these, many people turn to alcohol and other substances as a way to cope with stress and loneliness. But there are healthier ways you can fight it.

Plan to Stay Connected

During this time it’s important to create a plan to safely stay in regular contact with family and friends. If you are an older person, be sure to confirm who you can reach out to if you need help getting food, medications, and other supplies.

Leverage Technology

While many of us still cannot be in the same space as our loved ones, we are very lucky we live in a time when phones and digital technology can help us all stay connected. Be sure to schedule regular phone calls and online video chats using apps like Skype or FaceTime.

Get in Touch with Old Friends

Most of us, at some point in our life, lose touch with friends and acquaintances we once shared our lives with. Now is the perfect time to reconnect. And social media makes it very easy to find someone you may have lost contact with years ago.

Seek Help

During this pandemic, many counselors and therapists are helping clients via telehealth services. This means instead of going into a therapist’s office, you can speak to them on the phone or over a video conference. A therapist can help you navigate this forced isolation and offer coping strategies to get you through.

If you or someone you love is having a difficult time dealing with loneliness right now, please reach out to me. I would be more than happy to discuss how I may be able to help.

 

SOURCES:

Filed Under: General

Using Adaptogens for Stress/Sleep

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If you’re like most people, you deal with your fair share of stress. And often, this stress leads to an inability to get the quality of sleep necessary for optimal health and well-being.

Often, people turn to harmful substances to deal with stress. Whether it’s drinking too much or eating processed “comfort” foods, these unhealthy stress beaters tend to make matters far worse.

It’s a much better idea to use a natural substance with a long history of helping balance the body and mind.

Enter: adaptogens.

What Are Adaptogens and How Do They Work?

You most likely use certain plants and herbs in your life already for their benefits. Green tea for antioxidants, ginseng for memory, and ginger for its natural pain relief.

Well, adaptogens are herbs that can help you deal with the effects of stress. But they do so in a very unique and powerful way. These first work to reduce your body’s stress response and then they support your overall health by helping your body achieve balance and harmony, otherwise known as homeostasis.

The long and short of it is, adaptogens can make you feel less anxious, stressed, and depressed. They have even been known to completely turn a situation around and make the person feel energetic, motivated, and optimistic.

Some of the most widely used adaptogens are:

  • Rhodiola rosea
  • Bacopa monnieri
  • Schisandra
  • Ashwagandha

Adaptogens for Weight Loss and Insomnia

When our bodies react to stress, we are thrown into a “fight or flight” response. Certain hormones like cortisol and adrenaline are produced and pumped out into the bloodstream to help our bodies deal with the danger in our environment. Our heart rates and breathing increase and our blood flow is directed away from our brain and digestion and toward our arms and legs.

This is great for fighting an attacker or running like heck from a hungry bear, but it’s not great for our overall health. Over time, cortisol can help us pack on the weight, especially around our middle. And adrenaline can make it hard for us to relax enough at night to get a good night’s sleep.

So when adaptogens help our body deal with stress, they also help our body deal with the negative effects of the stress response. This means improved sleep, the potential to lose weight around your middle, and better overall health.

As with any supplement, it’s best to speak with your doctor before adding something new to your regimen. This is especially true if you are currently taking medications. Having said this, many doctors do not support the use of non-prescriptive supplements to treat mental health conditions and other diseases.

You may want to find a nutritionist who can help you determine which adaptogen is right for you and what dosage to try.

 

SOURCES:

Filed Under: General, Nutrition

How Telehealth May Change the Future of Therapy

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A while back there was a very funny television show starring Lisa Kudrow (ditzy Phoebe from Friends) called “Web Therapy.” It was an improvised show and Lisa played a therapist who treated her patients over the Internet. Hence the title of the show.

Well, back when the show was on, the idea of treating mental health patients via a webcam seemed ludicrous. And the show did a great job at poking fun of Lisa’s character and her “wacky idea” of web therapy.

Fast forward 12 years after the show’s debut, and web therapy is now “a thing” thanks to telehealth technology. Yes, psychotherapy appointments can be held between therapist and patient while one is in one building, state, or country and the other is somewhere else entirely.

Why was web therapy a joke 12 years ago but telehealth is now gaining in popularity? The shift is most likely due to the growing popularity of tech solutions among younger generations. There’s also something very attractive about the ease of telehealth; of not having to leave your house or office to get the help you need.

As younger generations have become accustomed to using apps to have food, beer and groceries delivered right to their door, they expect these same conveniences from their health providers. While it may take a few more years before telehealth becomes truly mainstream, indicators suggest that push is more than likely to happen.

Benefits of Telehealth

We’ve already discussed the most obvious benefit of telehealth to consumers, and that is ease. But what about the benefits to the therapists?

To start, telehealth means those people who would otherwise feel too uncomfortable seeking therapy in person will now be open to seeing a therapist “privately.” This means a therapist has a larger number of people to deliver their services to.

Also, since these services can be delivered from a home office, a therapist can easily reduce their practice’s operating costs and overhead expenses.

Many therapists are saying the adoption of telehealth should have come sooner, but support and guidance on telehealth are finally coming from the American Psychological Association (APA) and other psychological organizations.

Therapist Need to Get Ready for the Switch

You can’t expect a therapist who has been treating patients face-to-face for x number of years to suddenly do well sitting in front of their computer’s camera. There are some subtle but important differences in working with patients over electronic connections.

For instance, in person, when a therapist breaks eye contact with a patient to take down a few notes, there is still a connection there because they are still in the same physical space. But over the Internet, when a therapist looks away to take notes, it may seem to the patient that the client is distracted. Providers interested in offering telehealth services to their patients will have to keep things like this in mind and always assure they are paying attention.

The APA offers continuing-education workshops on telehealth at its Annual Convention, and several divisions have begun providing training in telehealth as well. Therapists can also find online courses and training offered by the American Telemedicine Association.

No one is laughing any longer at the idea of web therapy. Instead, both consumers and therapists are embracing technology to bring about positive change and outcomes.

 

References:

Filed Under: General

Coping with Working from Home During COVID-19

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How many mornings have you shut off that alarm, wishing you could just work from home in your PJs? Well now many of us are getting our wish thanks to COVID-19.

While in theory working from home may seem ideal, the reality for many of us is that it’s, well, kind of a pain. Particularly if you have young children home from school that you now have to teach while still keeping productive at work.

The fact is, this sudden and unexpected disruption to our daily lives has many of us feeling stressed!

Here are some ways you can cope with working from home for the unforeseeable future.

1. Get Your Space Right

If you don’t have a dedicated home office, you’ll want to figure something out ASAP. Having the right space at home will help you focus on the tasks at hand. It will also automatically set boundaries with family.

Do you have a spare room you can use? Is there an area in your finished basement that could work? If not, clear off the dining table and set up there.

2. Keep Your Regular Schedule

You may want to treat the next 2-3 weeks as a sort of family vacation, but it’s best if you and the kids stick to your regular routines. That means getting up and going to bed at the same time, showering, getting dressed and having breakfast as you normally would. Straying from routine will demotivate you to complete the work that needs to get done.

3. Take Advantage of the Flexibility

While it’s important to keep to your routines, that doesn’t mean you can’t take advantage of having more time on your hands. Instead of spending an hour plus on a commute each day, you could use that time to catch up on home projects that have been on your to-do list for a while. You can also use the added time to reconnect with your family.

4. Give Your Kids Structure

Kids need structure, so give them some each day. This could mean giving them three options of how they will spend the afternoon: playing with Legos in the living room, watching a movie or quiet reading in their bedrooms. Be sure to take a break from work every couple of hours to check in with your kids to answer any questions they may have. Lord knows they ALWAYS have some!

5. Get Some Virtual Babysitters

On those days when you have to conduct many meetings and get much done, consider reaching out to family and friends to arrange virtual playdates with the kids. Thanks to Skype and FaceTime, your virtual babysitters can read, play games and interact with your kids online while you get some important work done.

If you find you are getting a bit squirrelly, even after following these tips, you can always reach out to a mental healthcare provider who can give you some more ideas of how to manage the stress.

If you’d like to speak to someone, please reach out to me. At this time, I am able to conduct sessions via phone or Skype, so you don’t even have to leave your home if your state is on lockdown.

SOURCES:

https://www.psychologytoday.com/us/blog/biofeedback-and-mindfulness-in-everyday-life/202003/77-strategies-working-home-during-covid-19

https://www.cnbc.com/2020/03/17/working-at-home-with-kids-during-covid-19-crisis-with-kids-underfoot.html

Filed Under: General

5 Foods to Keep Your Immune System Strong

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As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong.

With this in mind, here are some of the absolute best foods you can eat to help support your immune system:

1. Blueberries

Blueberries are loaded with powerful antioxidants. In fact, they contain a type of flavonoid called anthocyanin, which has antioxidant properties that can boost your immune system. A 2016 study found that flavonoids play an essential role in the respiratory tract’s immune defense system. The researchers found that people who ate foods rich in flavonoids were less likely to get sick with respiratory tract infections and the common cold.

2. Turmeric

Turmeric is the aromatic spice that makes curry yellow. It is also often used in alternative medicine thanks to its active compound curcumin. Curcumin has been shown to improve a person’s immune response because of its antioxidant and anti-inflammatory effects.

3. Spinach

Popeye knew that spinach would help him be stronger. But I wonder if he knew how good it was for his immune system. Spinach contains vitamin C & E, as well as beneficial flavonoids and carotenoids. Not only are vitamin C & E great for the immune system, but research shows flavonoids may help prevent common colds in otherwise healthy people. So, it stands to reason it may help protect against other viruses as well.

4. Citrus Fruits

Most of us, when we feel an illness coming on, reach for more vitamin C-rich foods. But what is it about vitamin C specifically that makes it so good for our immune systems?

Vitamin C is believed to increase the production of white blood cells. These are the cells responsible for attacking foreign invaders like bacteria and viruses.

Some popular citrus fruits high in vitamin C include:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes
  • clementines

Unlike other animals whose bodies do produce vitamin C, humans must get their vitamin C from the foods they eat or through supplementation. So be sure to add more citrus fruits to your diet.

5. Red Bell Peppers

We can’t talk about vitamin C without mentioning that ounce for ounce, red bell peppers contain even more vitamin C than most citrus fruits. So if you prefer veggies to fruits, then be sure to eat more red bell peppers.

While this is not an exhaustive list of immune-boosting foods, it will get you started eating right so you can stay healthy during this pandemic. It’s also important to stay hydrated and eliminate sugars and trans fats from your diet as well.

SOURCES:

https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

https://www.medicalnewstoday.com/articles/322412

Filed Under: Nutrition

How to Cope with the Stress and Anxiety Caused by COVID-19

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If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.

Signs of Emotional Distress and 6 Ways to Cope

Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:

  • Changes in sleep or eating patterns
  • Difficulty concentrating
  • Worsening of chronic health problems
  • Increased use of alcohol, tobacco or other drugs

If you are experiencing significant stress right now, here are some ways you can cope:

1. Limit Media Consumption

Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.

2. Nurture Your Body and Spirit

Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.

3. Tap into Your Sense of Fun

If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!

4. Support Your Local Community

Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.

5. Be a Role Model

Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.

6. Use Your Time Constructively

For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.

 

If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.

SOURCES:

https://www.ucihealth.org/news/2020/03/covid-19-anxiety

https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf

Filed Under: Anxiety, General

How to Practice Self-Compassion

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Most of us from a young age are taught how to be kind, considerate and compassionate toward others. But rarely are we told to show the same consideration to ourselves. This becomes even more true for individuals brought up in abusive or unloving homes.

What is Self-Compassion?

Self-compassion is taken from Buddhist psychology and refers to how we can relate to the self with kindness. Self-compassion or self-love is NOT to be confused with arrogance or selfishness. In actuality, arrogance and selfishness stem from the absence of self-love.

But what does it really mean to be kind with ourselves? It means that on a day-to-day basis we are mindful of being courteous, supportive and compassionate with ourselves. Too many individuals treat themselves with harsh judgement instead of compassion.

Why is this important? Because self-compassion helps us recognize our unconditional worth and value. It allows us to recognize though we my sometimes make bad decisions, we’re not bad people.

Research, over the past decade, has shown the parallel between self care and psychological wellbeing. Those who recognize self-compassion also tend to have better connections with others, are reportedly happier with their own lives, and have a higher satisfaction with life overall. Self-compassion also correlates with less shame, anxiety and depression.

Now that you know the what and why of self-compassion, let’s look at the how.

How to Practice Self-Compassion

Treat Yourself as You Would a Small Child

You would never harshly judge or belittle a small child the way you do yourself. You would only want to help and love that child. When you begin to treat yourself as you would a small child, you begin to show yourself the same love, gentleness and kindness.

Practice Mindfulness

Every minute your mind is handling millions of bits of information, though you consciously are only aware of a few of them. This is to say we all have scripts or programs running in our minds 24/7. These scripts and programs are running our lives, insisting we have certain behaviors and make certain decisions.

Some of these scripts are the ones that tell us how “bad” or “unlovable” we are. They’ve been running since we were kids. The way to quiet these scripts is to become more mindful of your own mind.

When you begin to have a feeling or reaction to something, stop and ask yourself WHO is feeling that? Is it the compassionate self or the program running? If it’s the program, thank the program for what it has done and release it.

Good Will vs Good Feelings

Self-compassion is a conscious act of kindness we show ourselves; it’s not a way to alleviate emotional pain. Life happens, and we can’t always avoid negative or sad feelings. Never mistake self-compassion as a tool to ignore your deep and rich emotional life.

These are just a few ways you can begin to cultivate self-compassion. If you’d like to explore more options or talk to someone about your feelings of self-rejection and judgement, please get in touch with me. I’d be happy to discuss how cognitive therapy may help.

Filed Under: General, Issues for Women

Helping Kids Cope with Loss

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Parents do their best to shield their children from the harsh realities of the world. But as much of an effort as they put in, parents can’t always protect their children from experiencing the pain of loss. Whether it’s the loss of a beloved pet, a childhood friend, or the loss of a family member, young children are often unequipped to deal with the feelings of grief and sadness.

Here are some ways you can help your child cope with loss:

Share What They Can Handle

Children have very big imaginations. They can often imagine a scenario that is far scarier than the current reality. While you may think speaking openly to children about a pet or loved one’s illness and impending death will cause anxiety, very often not speaking with them will cause them even more. Just be sure to share facts and information that is age-appropriate. For instance, a 12-year-old may understand the concept of hospice care while a 5-year-old may not. With younger children, share the simple essentials of death and dying.

Use Children’s Books

It can be difficult finding just the right words to explain death and dying to a young child. At these times, children’s books about illness, dying and bereavement can be a tremendous help and can guide you in having developmentally appropriate conversations with young people.

Encourage Their Honest Feelings

Loss can cause people of all ages to completely shut down emotionally. Emotional numbness is a form of denial. While it’s okay for a child to take some space after the initial loss, you will need to help them feel their feelings about it. Unexpressed emotions can cause mental and physical issues in the future.

Accept Their Honest Feelings

Like adults, kids may go through a gamut of emotions from anger to sadness, guilt to shame. It’s natural and okay for your child to feel any emotion they may have. Let them know this and support them at every step of their grieving process.

Seek Help

Your child may benefit from speaking with a professional therapist who can offer tools and coping strategies. You’ll want to look for someone who’s not only qualified but who both you and your child will feel comfortable working with.

If you’re interested in exploring treatment options, please be in touch with me. I’d be more than happy to discuss how I may be able to help.

Filed Under: Depression, Family Therapy, General, Grief, Issues for Women, Parenting, Teens/Children, Trauma / PTSD

5 Ways to Effectively Manage Anxiety

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If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While anxiety can feel debilitating, there are ways you can manage it.

Slow Your Breathing

When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.

When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.

Limit Caffeine 

Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.

Exercise

Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.

Make a List

One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.

Remind Yourself of Reality

When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.

It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.

If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.

Filed Under: Anxiety, General