Choosing the right therapist can feel overwhelming, especially with so many different types of therapy and specializations available. The key is to match your unique needs, challenges, and goals with the expertise of a professional. By understanding your own situation and the different approaches therapists offer, you can make a more informed decision. This blog will help you think about a few important items— related to you and potential therapists— that are helpful to know when you start looking for a therapist for the first time, to change therapists, or for a new challenge.

Behavioral activation (BA) is a therapeutic approach that helps individuals identify and engage in activities that are meaningful and rewarding, particularly when they are struggling with low mood or depression. It is rooted in the idea that our actions can influence our emotions, and by intentionally changing our behavior, we can improve our mental health. Behavioral activation is often used in cognitive-behavioral therapy (CBT) and is supported by research as an effective tool for reducing symptoms of depression and anxiety.

Exercise is widely considered an important part of a mentally and physically healthy lifestyle. It improves cardiovascular health, strengthens muscles, reduces stress, and boosts mental well-being (CDC, 2021). However, as with anything beneficial, there can be too much of a good thing. When exercise becomes excessive, compulsive, and detrimental to overall well-being, it may be considered exercise addiction. But how can you determine whether someone has crossed the line from a healthy habit into a harmful obsession? In this blog, we’ll look at some of the potential signs, causes, and possible consequences of exercise addiction.

Internal psychological conflict refers to a state of mental struggle that arises when a person experiences opposing desires, beliefs, or emotions within themselves. This inner turmoil can occur consciously or unconsciously and often impacts decision-making, behavior, and emotional well-being. Internal psychological conflict can occur as a result of confusing experiences that are difficult to reconcile, relationship difficulties, ambivalence about letting go of a desire or aspiration, and distance between reality and expectation.

Cognitive Behavioral Therapy (CBT) is one of the most widely used and researched forms of psychotherapy. Known for its structured, practical, and results-oriented approach, CBT has helped countless individuals manage mental health challenges and improve their quality of life. Here’s an in-depth look at what CBT is and how it works.

In therapy sessions, CBT is often used in conjunction with other therapeutic interventions. CBT is very effective when individuals have insight about their thoughts and related feelings and behaviors, as well as coping skills development to be able to do something different with those experiences than what they were doing before.

Relationships can be deeply fulfilling, but they also require effort, communication, and understanding to thrive. When challenges arise, couples therapy can offer a structured and supportive environment to address issues and strengthen the bond between partners. But is it worth the investment of time, energy, and money? Let’s explore why couples therapy can be valuable and what you can expect.

Life can be challenging, and everyone goes through ups and downs. But how do you know when it’s time to seek professional help? Therapy is not just for moments of crisis—it can be a valuable tool for self-discovery, growth, and emotional well-being. Below are some signs and situations that might indicate you could benefit from therapy.

In life, we often encounter challenges. These can range from unexpected personal setbacks like a sudden job loss or a health issue to overwhelming events across the globe, such as natural disasters or global pandemics. There always seems to be something coming between us and serenity. Unfortunately, we’re incapable of controlling everything that comes our way, but we can develop mental health resilience—the ability to bounce back and adapt in the face of adversity. I often emphasize that resilience isn’t something you either have or don’t have; it’s a skill you can nurture over time.

In today's fast-paced world, managing emotions can sometimes feel overwhelming. Anger, in particular, is an emotion that can harm personal relationships, professional careers, and overall well-being when left unchecked. But “having anger issues” doesn’t have to be accepted as your future, even if it’s been a huge part of your past. Therapy is a powerful tool that can offer relief and a path to those seeking to manage their anger more effectively.

Remote work offers many benefits, including flexibility and freedom. However, it can also blur the lines between personal and professional life, leading to increased anxiety and stress. Setting clear boundaries is essential to maintaining mental well-being while working from home.

Grieving a loss is a deeply personal and often overwhelming experience. Your loss might be due to the death of a person, the end of a relationship, or the closing of a life chapter. It's a relief to understand that, as humans, we are unique, and each of us processes traumatic events differently. Despite this universality, grief can feel incredibly isolating . . . as if you are the only person who understands the pain. And it’s true that you’re the only one who’s lived your experience.  

We live in a fast-paced, work-heavy society. Performance expectations range from mildly overwhelming to patently ridiculous, and for many, anxiety about meeting metrics is a regular part of life. Throw in tight deadlines, firehose-volume workloads, and interpersonal challenges with coworkers and managers, and your mind will feel downright scrambled.

Even with all of those variables, simple strategies can help you manage your anxiety during the workday, and we’ve listed a few of them here. 

Many people wonder, "Why should I invest in online therapy when I can just talk to my friends or family?" While venting to loved ones or buddies may offer temporary relief, online therapy provides long-term benefits beyond getting things off your chest.

While therapy is a safe and impartial space to get things off your chest freely, it’s not about venting. 

Many couples fret (individually and together) about the right time to seek counseling. While some wait until issues become overwhelming, early intervention can profoundly influence a relationship's health and longevity. Here are key indicators that it might be time to consider couples therapy.

Depression and anxiety, two of the most prevalent mental health disorders, affect millions of people worldwide. While they are distinct conditions, they often coexist, like two sides of the same coin. This interaction can form a complex relationship that can be challenging to navigate without professional help. Understanding this dynamic is important for those seeking effective treatment, including online therapy for either or both.

Welcome to Onward Psychological Services, from Lindsey Carnick, LCSW, MSW, MA.