How To Find A Therapist During COVID-19

Maybe you are stressed about finances, your job, or simply finding tiolet paper and necessities. Maybe you are barely keeping it together, balancing working from home and home schooling your children. Maybe you were already anxious and this health crisis has only heightened your symptoms and constant worry. Perhaps you already struggle with feelings of loneliness, isolation and depression and #socialdistancing has increased those emotions for you.

No matter what you may be feeling right now– your feelings are valid and you are not alone. This is no time to put your mental health on the backburner. You might have read endless articles and posts about how to practice self-care at home while you are quarantined. You already know where to find yoga videos, what apps to use for guided meditations, how to keep up your hygeine, get enough sleep and fresh air, as well as limit your intake of news and social media. What happens when that is not enough though? When you are feeling like you need extra support to get through this unbearably challenging time? You are probably wondering how to go about finding a therapist, let alone the right therapist who is offering telehealth sessions. So let’s chat about some places you might go to find support to make sure you and your mental health come out of COVID-19 not only surviving but thriving:

  1. Open Path Psychotherapy Collective is a non-profit directory of therapists that offer sliding scale rates to clients who lack health insurance or whose health insurance doesn’t provide adequate mental health benefits. Therapists listed on their website offer sessions ranging between $30 and $60 (between $30 and $80 for couples and family sessions). This is in comparison to current market rates of $80- $200 per session for self-pay therapy. After searching the directory and finding a therapist you feel is a good fit, you simply pay a lifetime membership of $59 in order to receive the discounted rates.
  2. BetterHelp deems themselves the world’s largest network of online licensed therapists. Whether you are an individual adult, couple or parent looking for counseling for your teen, you can search and be matched with a licensed therapist in your state. BetterHelp online therapists can support clients with a wide range of mental health concerns including stress, depression, anxiety, relationship issues, grief and more. You can also choose how you communicate with your therapist– either through messaging, live phone, video or chat sessions. Per their website, the cost of counseling through BetterHelp ranges from $40 to $70 per week (billed monthly).
  3. Other therapist directories such as Psychology Today, GoodTherapy and Therapy Den all lists licensed and pre-licensed therapists who offer both online and in-person sessions. To find the right therapist for you, you can filter your search by location, specialty, gender, cost or insurance, and of course whether or not they offer telehealth sessions. Most therapists offer free phone consultations so you can chat with them to make sure you are a good fit before scheduling a session.

The bottomline? Don’t let COVID-19 be another barrier to reaching out for support. As cliche as it sounds, it is okay to not be okay. Make your mental health a priority– you deserve it!

  • Amanda Schofield is a Licensed Mental Health Counselor and Registered Yoga Teacher in Oviedo, Florida offering telehealth therapy. She specializes in working with teens and young adults with anxiety, stress, depression, life transitions and low self-esteem.

Social Media and Teen Self-Esteem

Tweens and teens are spending more and more time on social media apps like TikTok, Instagram, and Snapchat. According to Pew Research Center, 95% of adolescents report owning or having access to a smartphone, and almost 90% report they are online at least several times a day. Even as adults, we use social media as a means to stay connected with our friends, family, and we can’t forget celebrities like Jennifer Aniston– who broke Instagram when she joined! It is human nature to crave connection and inclusion. Teens, especially those part of marginalized groups like the LGBTQ+ community, find comfort in connecting with others alike near and far via social media.

However, there are several downsides to social media use during adolescence. Think about how much your life as a teenager revolved around socializing. Were you invited to Amy’s party on Saturday? Did you sit with the “cool kids” at the lunch table? Social status and being included matters more than anything else at this very vulnerable age in life– when a lot of mental health concerns have their onset.

So let’s talk about the 3 main ways teen social media use impacts their mental wellness and how we can empower them to increase their self-esteem!

The Comparison Trap: The majority of social media posts are simply a highlight reel of our peer’s accomplishments and most exciting or stylish moments. Yet, this does not stop us from comparing our lives to that of everyone else’s. From fashion choices to appearances, it is so easy to fall into a pattern of negative self-talk when we are bombarded 24/7 with what everyone else wants us to see.

Focusing on Likes: Social media “likes” have quickly become the new popularity contest. This means that teens are equating their self-worth to how many likes they get on a selfie or followers they have. The desire to feel liked, attractive and worthy of love or attention causes teens to make choices such as using filters, altering their appearance, and even engaging in risky behaviors such as interacting with strangers. Not to mention the stress and anxiety that comes along with getting that perfect pose or selfie.

Face-to-Face Interaction: The more time that your teen spends on social media, the less time they will spend interacting with their peers face-to-face. Without this precious face-to-face time, teens are losing out on building vital social and communication skills that they will need to excel in college and beyond. Communication in person looks and feels a whole lot different than on the internet. Therefore, in order for them to feel their most confident in a variety of social situations, it is important for them to practice assertive communication skills on a regular basis.

Tips for helping to build self-esteem in teens and adolescents:

  • Limit and monitor their social media use.
  • Encourage them to follow inspiring accounts or role models not just influencers.
  • Make sure they set aside specific time to interact with peers in a face-to-face setting.
  • Get them involved in extracurricular activities such as theatre, art, or sports.
  • Set a good example! Put your own phone down and work on being more present.
  • Practice using daily positive affirmations with them to combat negative self-talk.
  • Focus on giving them positive praise on their personality traits and accomplishments versus appearance.

The take away? Your teen will follow in your footsteps. If you are constantly on your phone or comparing your life and appearance to others– so will they. They may resist these changes at first, but change takes time and consistency! If you are worried about your teen’s mental health and noticing a change in their mood or behavior, reach out to a professional for support. You do not have to deal with these concerns on your own.

  • Amanda Schofield is a Licensed Mental Health Counselor and Registered Yoga Teacher in Oviedo, Florida. She specializes in working with teens and young women with anxiety, stress, depression, life transitions and low self-esteem.

Managing Your Anxiety With Yoga & Mindfulness

Maybe it’s society’s always on the go mentality. Maybe it’s all the technology. Maybe it’s the political climate. No matter what the reason is, it seems like anxiety is becoming more and more of an issue every day for millions of Americans. In fact, according to NAMI, the National Alliance on Mental Illness, over 40 million adults in the U.S. have an anxiety disorder making it the most common mental health concern in the country.

So what is an anxiety disorder? While we often use the term anxiety synonymously with stress, worry and nervousness, anxiety disorders are marked by the presence of intense fear and overwhelming distress that interferes with one’s daily life. Anxiety disorders can present themselves in various ways including phobias such as Agoraphobia, Panic Disorder, Social Anxiety Disorder and Generalized Anxiety Disorder. Many of the most common symptoms of anxiety disorders are physical in nature and may be confused with other physical health concerns. These physical symptoms of anxiety may include: increased heart rate, sweating, rapid breathing, shortness of breath, headaches, fatigue, insomnia and digestive issues.

From a physiological perspective, anxiety is our mental and physical reaction to a perceived threat– otherwise known as our fight or flight response. When this happens our brain floods our nervous system with adrenalin and cortisol (the stress hormone) designed to help us respond to the real or imagined threat.

Typically, mental health professionals will recommend psychotherapy, medication or a combination of both to treat anxiety disorders. If you are looking for a more holistic approach, practicing yoga has also been shown to decrease the symptoms of anxiety. The combination of breathwork, poses and meditation are what make yoga such a wonderful tool for individuals looking to better manage their anxiety.

Breathwork— As many yogis know the practice of pranayama helps to connect the mind and body. We breathe in and out unconsciously all day everyday. Controlling our breath, however, takes focus and attention. Deerga Swasam or Complete Yogic Breath allows the body to take in up to 7 times more oxygen than normal. It is a three part breath that helps to calm the nervous system. This in return allows the mind and body to relax. Another pranayma practice known as Nadi Shodana or Alternate Nostil Breathing helps balance the nervous system and both hemispheres of the brain.

Yoga Poses— A variety of yoga poses better known to yogis as asanas have been identified that specifically help to alleviate anxiety symptoms. Balasana or Child’s Pose is a restorative and calming pose that releases tension in the back, neck and shoulders where oftentimes people hold a lot of their stress. Balancing postures such as Virabhadrasana III (Warrior 3) and Trikonasana (Triangle) take one’s mind off negative thoughts and worry by placing focus on the physical body. Viparita Karani or Legs Up The Wall in addition to relieving anxiety symptoms, reduces low back pain, manages blood pressure, regulates blood circulation and improves sleep. Other poses that help relieve anxiety by enabling better blood circulation include Setu Bhandhasana (Bridge), Ustrasana (Camel) and Marjariasana (Cat).

Meditation— What better way to reduce anxiety than to focus on the present moment? Sometimes with anxiety, it can feel like your brain won’t shut off or that it is constantly on overdrive. So many thoughts, so little time and usually those thoughts center around worrying about the future. Meditation helps reduce anxiety by quieting the mind and bringing mindful awareness to the here and now. Whether you choose to focus solely on your breath, a mantra, or listen to a guided meditation, it is important to cultivate a daily practice. Think of meditation as an exercise for your mind. Just like you need physical exercise to keep your body healthy, meditation helps keep your mind healthy. And isn’t that the ultimate goal, a healthy mind and body?

If you are struggling with anxiety, remember that you are not alone. There are a variety of treatment approaches from Cognitive Behavioral Therapy (CBT) to yoga and mindfulness. It just may take time to find the right treatment method or therapist who is right for you.

  • Amanda Schofield is a Licensed Mental Health Counselor and Registered Yoga Teacher in Oviedo, Florida specializing in a variety of mental health concerns including anxiety and stress in children, adolescents and young adults.