Online Therapy for Anxiety and Depression

1. ONLINE THERAPY FOR ANXIETY AND DEPRESSION

2. Online therapy for Anxiety and depression Generally speaking, we all have a lot going on in our busy, 21st Century lives. I know for me personally, two of my main stressors are work and maintaining relationships – because they are non-negotiable priorities for me. But there are also plenty of other seemingly micro stressors that add to the weight of it all. Things like worrying about finances, managing social pressure, trying not to over-exercise or stress about eating the “right” foods are just a few other examples that jump to mind. To make it that extra bit more challenging, our ability to cope with these stressors is heavily impacted by where we are in our hormonal cycle (for women), whether or not we are in a good space with friends and family, or even what we have recently put into our bodies in terms of food and drinks. But this kind of stress is all mostly normal. While stress can oftentimes build up and feel totally overwhelming, we are always able to cope and see a faint light at the end of the tunnel. But the same cannot always be said for those who are experiencing chronic anxiety.

3. Stress vs. Anxiety Both stress and anxiety are emotional responses, but stress is most often caused by external triggers. These could be short-term triggers such as an upcoming work deadline or an argument with a loved one, or more long-term triggers such as living with a disability or experiencing discrimination. Anxiety, on the other hand, is defined by the American Psychological Association (APA) as “persistent, excessive worries that don’t go away even in the absence of a stressor.” Stress and anxiety share very similar symptoms:

4. Stress vs. Anxiety

5. Anxiety

6. Set Yourself Up For Success • Below is an example of a 30-minute morning routine that has proven highly successful: • Set alarm 30-minutes earlier • Wake up and drink a glass of water you have left ready next to bed • Breathe deeply for 5 repetitions, inhaling and exhaling slowly • Read several pages from the book next to your bed • Write down 3 – 5 things you are grateful for in the journal next to your bed • Perform 5 – 10 minutes of meditation to set your mind up for the day • Get out of bed and do a short set of exercises i.e. 10 x push-ups, 10 x sit-ups, 10 x squats and repeat 3 times to get your body ready for the day • From there you may continue with your day as usual. All it takes is a bit of discipline, and your routines will naturally turn into habits that will set you up for success.

7. Treat yourself to good nutrition • Consider making the following “feel good” foods part of your anti-anxiety diet: • Foods rich in magnesium such as leafy greens, legumes, nuts, seeds, and avocados • Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks • Foods containing omega-3 fatty acids such as fatty fish • Probiotic-rich foods such as pickles, sauerkraut, and kefir • Foods rich in B vitamins such as avocado and almonds • Prioritize sleep

8. Treat yourself to good nutrition • Avoid caffeine past 12pm • Have your last meal roughly one hour before bed • Limit exposure to blue light one hour before bed (no laptop, TV, or phone) • Have a relaxing bath or shower before bed • Drink a glass of water or non-caffeinated herbal tea in bed • Read, meditate, journal or talk to your partner once in bed

9. Anxiety Disorder Counselling & Depression Counselling No matter the severity of anxiety you may be experiencing, or whether or not you feel you have a right to feel depressed, it is important to know that these feelings are not something you have to simply accept and live with. Counselling for depression and anxiety is a highly effective tool that doesn’t only deal with the symptoms of anxiety or depression. It also uncovers the root causes of these disorders. For those struggling with anxiety, anxiety counselling will teach you how to relax, help you to look at situations in new, less frightening ways, and give you the tools to develop better problem-solving skills and healthier coping mechanisms. Similarly, depression counselling can help you to identify, address and manage negative, self-defeating thoughts that may affect the way you behave. Finding the right therapist for depression and anxiety can be difficult, but the hard-to-face reality is that your worries may not go away on their own. In fact, they have the potential to get worse over time if you don’t seek help. For many people struggling with their mental health, online therapy can be just as effective as traditional, in-person therapy.

10. Online Therapy For Anxiety And Depression The idea of online counselling for anxiety and depression can feel overwhelming. It’s natural to want to first connect in-person with the therapist with whom you will be sharing your most vulnerable thoughts and feelings. And then, once trust has been established, possibly move into an online space further down the line. But the one positive takeaway from the Covid pandemic is that the need for connection, in a time where social distancing has become the norm, has forced highly reputable counsellors and psychotherapists to provide an online option and make their services more accessible to the masses. Online therapy for anxiety and depression can help you avoid the expense and inconvenience of having to meet in-person, and being in a comfortable environment can make it easier to talk more openly about your issues.

11. Contact Info • 226-336-5787 • 877-631-0126 • Hello@cocapsychotherapy.com

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