eTherapyPro | Online Therapy Chat | Online Therapy

Does Homework Really Matter?

homework after therapy session

In the course of therapy, you may find that your therapist assigns you weekly or regular “homework” assignments.  Many clients are at first resistant to homework, feeling like they already have full schedules and can’t fit in another task.  Some of us may even have negative associations with the term “homework.”  It’s worth both therapists and clients, then, asking:

  •         Does “homework” really matter?
  •         Why should I bother with completing tasks assigned by my therapist?
  •         What kind of outcome can be expected?

Does Homework Matter in Therapy?

The short answer is, yes, homework matters.  It can have a positive effect on treatment outcomes.  A recent report published in “Psychology Today” suggests that for a number of reasons, homework can have a positive effect for those undergoing therapy.  Clients who are assigned and complete tasks relevant to their work in therapy show increased benefits as compared to those who do not.

Why Does Homework Support Our Work in Therapy?

Consistently, it’s been demonstrated that clients in therapy can benefit from therapy, but we may wonder why.  On the one hand, it seems unrealistic to expect that in one hour a week we can make significant progress quickly, which is the case if clients work with therapists in talk therapy just once a week.  Homework assignments, however, give clients the opportunity to practice regularly the skills they are learning with the support of their therapists.

Additionally, it’s believed that many clients suffer due to deeply embedded thought patterns.  Simply talking once a week may not be enough to challenge and change these negative thought patterns.  Homework provides clients with the opportunity, then, to challenge and reframe negative thoughts on a regular basis or as these thoughts come up.  Negative thought patterns are powerful in part because they have been reinforced by many years’ habit; changing this may require consistent practice, which homework affords.

Homework Matters

Evidence suggests that homework can be a helpful component of therapeutic work.  What matters is that the homework assigned be agreed upon by both therapist and client, that it be tailored to the client’s specific needs, that it be clearly working towards a specified goal and that its methods be rehearsed in session.

Start yourFree trial of online counseling and get your homework assignment today.

 

Get Started

1
Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

Minute Mindfulness Meditation

Mindfulness Meditation glossy image
Mindfulness meditation has long been a staple of many Eastern religions. Much research suggests that Westerners can benefit from mindfulness practice, even when not attached to any sort of religious belief.  Mindfulness practice seems to be especially beneficial to individuals who suffer from anxiety disorders.
Beginning and engaging in regular meditation, however, can be a challenge for many Westerners. The practice itself can feel alien and awkward, and anxiety sufferers especially seem to become distracted by the somatic or physical sensations that may come up during traditional meditation practice.
The answer is Minute Mindfulness meditation, a simple way to allow mindfulness practice to be more accessible to a Western audience.

What Is Minute Mindfulness Meditation?

It’s the commitment to practicing being in the present, just for a single minute. Ideally, practitioners work up to five minutes or more a day, but in the beginning, just one minute is enough. It involves an activity that allows the practitioner to focus on the present, explore all physical sensations in the present moment, and offer gratitude for the experience.

 Why just a minute?

 In the beginning, the amount of time spent practicing mindfulness isn’t as important as getting started. Many people find the idea of meditating for five minutes to be a bit daunting. For those who are experiencing depression or anxiety, it can be difficult to feel motivated to do anything at all. In these cases, it is better to practice mindfulness meditation for a minute (or even less) a day than to do nothing at all. So the idea is to start small and give it a try.

How Can I Begin to Practice?

A good place to begin is with a simple eating meditation. Pick a healthy treat to eat, maybe an apple, and commit to being present in the experience for just one minute. Remove all distractions—the television, the phone, any other electronics—in order to fully focus on the experience of eating the apple.
Before you take your first bite, take a moment to study the apple:
  •         How does the apple smell?
  •         How does the apple feel in your hand?
  •         What does the apple look like?
 As you slowly, intentionally eat the apple, focus on all the new sensations:
  •         What is the sensation of your teeth breaking the skin of the apple?
  •         How does the bite of an apple feel in your mouth?
  •         How would you describe the sound of the apple as you chew?
Insofar as possible, you want to incorporate and focus on any and all physical sensations. It may be helpful to describe these out loud to yourself, as a way to maintain focus.
When you are finished, stop, breathe, and experience gratitude for the apple and for the experience. You might think to yourself, “It’s amazing to be alive at a time when I can enjoy a ripe apple any day of the year.” Or you might gratefully acknowledge the moment by thinking, “I forgot how wonderful it is to enjoy something so healthy and delicious. I’m glad I took the time to do that.”
This is one simple method you can use to begin a practice of Minute Mindfulness.
Start your Free trial of online counseling and discuss Minute Mindfulness with a counselor today.

 

Get Started

1
Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect the opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

Mindfulness Based Stress Reduction

Mindfulness Based Stress Reduction
Many Americans take pharmaceuticals for anxiety. However, a recent study suggests that medication may not be the best answer; instead, mindfulness meditation seems to be more effective than meds and other “traditional” therapies at helping people manage anxiety.
Specifically, Mindfulness-Based Stress Reduction (MBSR) training seems to be key to supporting the creation of a meditation practice, reports a study published recently in Psychiatry Research. Even just eight weeks of practicing this style of meditation seems to have significant results for those suffering from anxiety. The findings are in keeping with other research done on MBSR and its positive results.

What Was the Methodology of This Study?

  • Participants had all been previously diagnosed with Generalized Anxiety Disorder. One group took an eight-week course in Mindfulness-Based Stress Reduction (MBSR), which focuses on learning and regularly practicing mindfulness meditation.
  • A control group took an eight-week stress management course focusing on factors such as diet, sleep habits, and overall wellness.
  • At the end of the eight-week courses, participants from both groups were asked to perform a common anxiety-inducing task, public speaking. After the task, biological markers of anxiety—stress hormones and cell-signaling proteins–were measured.
The result is that participants who had learned and practiced MBSR showed a significant reduction in anxiety from those in the control group. This suggests that practicing regular mindfulness meditation, even for eight weeks, is much more effective at reducing and managing anxiety than other, more “traditional” methods.

What is Mindfulness-Based Stress Reduction?

MBSR is a specific approach that encourages individuals to practice mindfulness meditation daily. Mindfulness meditation is a practice in which the individual “sits” in meditation, clears the mind as much as possible, and focuses on being in the present by focusing on the breath, sensations of the body, or whatever arises. It’s practicing being in the present moment, rather than being caught up in worry about past and future, as is common with anxiety sufferers.

So what’s the takeaway for you?

If you suffer from anxiety, as many of us do, regular mindfulness meditation is something you should consider. This one practice may not be a panacea for all your problems, but it is certainly an important skill to include in your toolbox.
Many Westerners find it difficult to sit still and meditate traditionally but it’s possible to incorporate mindfulness into a daily routine. Ares Minks, a counselor with eTherapyPro says, “Mindfulness is being fully present in a moment while acknowledging and accepting one’s emotions, thoughts, and sensations. For many people, it’s easier to do this while engaging in a simple activity such as coloring, driving, or listening to music.”
Start your Free trial of online counseling and discuss MBSR with a counselor today.

 

Get Started

1
Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

Nature’s Medicine

Time in Nature May be the Ultimate Healer

People who suffer from depression, obesity and a number of other complaints may benefit from more time spent in nature, according to a recent report.
Natures Medicine – This means that if you are depressed, obese, anxious, or feeling a general lack of well-being, you should consider spending more time not just outdoors but in nature. City dwellers should make an effort not just to run laps around the park, but actually get outside of the city to be with trees, grass, blue skies and fresh air. The benefits are well worth the investment.

How Can Spending Time in Nature Benefit You?

Recent studies suggest that individuals can benefit from time in nature in a number of ways:
  • Reduction in depression and the need for anti-depressant medications
  • Low incidence of obesity
  • Lower incidence of allergies
  • Increased life expectancy
  • Reduced blood pressure among pregnant women
  • Increased sense of self-esteem
  • Overall increased wellness
If you want to improve your overall health and mental and emotional well-being, spending time in nature is an easy, positive step in the right direction. While spending time outside of an urban environment and in a rural one is ideal, some studies suggest that urban dwellers benefit simply from having more trees planted along city blocks.

How Does Nature Medicine Work as a Healer?

It seems that part of the healing power of nature is simply the sense of relaxation that humans experience in a natural environment. This helps us slow down and reap the benefits of relaxation, rather than worrying about our busy lives. Additionally, time in nature often equates to time being physically active: walking, hiking or whatever your favorite outdoor activity may be. Rather than being sedentary, as many of us are prone to, spending time in nature encourages activity. This would explain some of the positive benefits.
Many individuals have understood intuitively that spending time in nature can be a powerful, healing experience. We now have research that supports this.
Start your Free trial of online counseling and talk to a counselor about incorporating more nature into your life.

 

Get Started

1
Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

The Anxiety Hypothesis

If you think you might be suffering from anxiety or someone has suggested it as an explanation for what you are going through, you may be wondering how to find out for sure. This article explains how to test The Anxiety Hypothesis.
the
/T͟Hē,T͟Hə/
determiner
Used to point forward to a following qualifying or defining clause or phrase.
anx·i·e·ty
/aNGˈzīədē/
noun
A feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
hy·poth·e·sis
/hīˈpäTHəsəs/
noun
A proposed explanation made on the basis of evidence as a starting point for further investigation.
Anxiety is a natural and common response to all kinds of life circumstances. We all experience it in varying degrees in our day to day lives and it’s an excellent survival skill – when it’s working correctly. If you are going through difficulties right now you can be sure anxiety is a part of your life. It’s natural and appropriate to feel in a variety of situations including, but not limited to, diagnosis of a disease, loss of employment, infidelity, or facing an immediate danger.
This article isn’t about the natural anxiety that comes to us all from time to time. It’s about prolonged generalized anxiety that happens even when there is no disease or danger. Prolonged anxiety can happen as a result of the above circumstances but also for no apparent reason at all. Sometimes it is the reverse of the above scenarios – an unending feeling of worry and fear that eventually leads to a false belief that there is a disease or an immediate danger.
What causes the feeling of uneasiness? It’s different for everyone but the common theme is that your mind perceives danger where there likely is none. For some people it’s easy to identify the situations that trigger the anxiety. Perhaps they feel uncomfortable and awkward in social situations so they may experience anxiety associated with being exposed to people. It’s unlikely that this person will encounter any real danger chatting with coworkers in the break room but doing so might terrify them. For these people it’s easier to accept that undue anxiety is wreaking havoc in their lives.
There is another group of anxiety sufferers who can’t easily tell what’s causing their symptoms. These people believe they are too strong to be affected by any stress or emotions. When anxiety is a part of their lives long enough, they will start to experience strange physical symptoms such as a tightness in their chest, a shortness of breath, or heart palpitations. They immediately suspect there is something wrong with their body and quickly wind up in the doctor’s office or emergency room. Thus begins a quest to discover what their malady might be. The more tests that come back negative the more they worry and the worse their symptoms become.
First, experiencing anxiety is no weakness – it is part of the human condition and one of the most powerful survival skills we have. Second, although I don’t know your situation and can’t say for sure, it is likely that anxiety can explain all the symptoms you are currently experiencing. For a complete list do a Google search for “anxiety symptoms”. For now, here are just some sensations anxiety can cause:
  • Elevated heart rate for days or weeks on end
  • Chest pain
  • Heart Palpitations
  • Tightness in chest
  • Shooting pains in back, chest, face
  • Difficulty breathing
  • Numbness in hands, feet, head
  • Scalp pain
  • Severe headaches
  • Pain and soreness all over the body
  • Twitches & tightness
  • Muscle spasms
  • Pain in joints
  • Insomnia
  • Burning / Tingling skin
  • Severe neck and back pain
If you are in situation in which you suspect anxiety might be the cause of your unusual sensations there is a way you can experiment on The Anxiety Hypothesis and find out for sure. Before moving on it’s important to say that this article is not an instruction to quit seeing your doctor. If you have been consulting with a doctor and doing tests to discover the source of your symptoms please print this out and discuss the possibility of anxiety with them. You should continue to work with your doctor while you conduct your experiments.
Before discussing these experiments I want to tell you that you can gather important data from the times when you feel your uncomfortable symptoms. I wouldn’t knowingly encourage you to take action that would cause them to flare up but you can gather data when they naturally occur. Start taking notes when you notice that you are starting to feel off. Were you running late for work? Did you just read a bit of disturbing news? Were you in a crowd? Did you watch a thriller? Were you thinking of something negative?
Ask yourself if something in your environment might reasonably trigger anxiety or a panic attack. You may find the data you gather taking these notes will show a pattern. It may reveal that although sometimes your strange symptoms seem to occur for no apparent reason, they do consistently flare up in situations in which any person might experience anxiety. This will give you some support for The Anxiety Hypothesis.

Now on to positive experiments you can conduct. I call them prevention and distraction.

Prevention is making positive and healthy changes in your lifestyle. For example, you might change your diet and exercise regime or you could start practicing mindfulness. As the name implies, you don’t do the preventive measure when you are feeling anxious. Some prevention takes place throughout the day, like choosing to cut out caffeine. Others, like exercise or mindfulness, should ideally be done at the same time every day. Just pick one thing you are going to change for the better and start.
For people that are feeling anxiety it can be difficult to feel motivated to make these types of positive changes in your life so the goal here is to make sure you are consistent. In other words, the frequency of these activities is more important than the duration. Start small. Here are some examples. For diet, try making sure you drink the recommended 64 ounces of water every day. For exercise, try doing a minute of stretching at the same time every day. For lifestyle, try cutting out TV/internet for 30 minutes prior to bed. For mental health, try spending a few minutes outside appreciating nature each day.
The idea here is to make one small and consistent positive change in your life. Try to increase the duration over time if you can. So a minute of stretching every day might turn into five after a couple of weeks. These types of changes are good for you even if your challenge isn’t anxiety. But if it is what ails you, prevention measures should help to reduce it just a bit and that should be enough to give you data to support The Anxiety Hypothesis. In other words, if making these changes reduces your symptoms you will know that anxiety is a factor, if not the entire problem.
Distraction experiments are ones you conduct when you start to feel your unusual sensations coming on or even when you are having a full blown panic attack. As the name implies, you are going to try and distract yourself. It’s important to note here that distraction will not cure anxiety. It’s merely an effective tool to diagnose it and reduce your immediate symptoms. If you don’t believe your problem is anxiety you will never accept it and you will keep fighting which will make your symptoms worse. But if you can use distraction to convince yourself that anxiety is your challenge, you will be able accept it. Acceptance is the best way I know of to overcome anxiety and heal permanently. So, distraction doesn’t resolve anxiety but it puts you on the pathway there.
What was I talking about?…oh right, distraction! Put together a list of 3-5 activities you can do that will engage both body and mind – activities that require you to think and move at least a little. Do not attempt to meditate as a distraction. That’s more of a prevention tool. The idea with distraction is to see if engaging in the activity reduces your sensations or feeling of unease. If it does, you will have some data to support The Anxiety Hypothesis.
So, keep it simple. Puzzles are good. Models are good. Coloring books for grown ups. Legos are great – especially a set with instructions. A Rubik’s Cube works. Just about any craft or woodworking project will do. When you first start to feel off head to the distraction. It may not be easy but remember, this is an experiment.
Try to follow these rules. Have a couple of distractions ready. So go prepare the puzzle or craft now and have it all ready to go. Make sure at least one distraction is portable like a coloring book or handheld puzzle. Only use the distraction when you are feeling off or you think panic is coming on. Perform the distraction experiment for no more than ten minutes at a time then check how you feel. If you feel a little bit better you can do more and see if the improvement continues.
If you incorporate either prevention or distraction or both and notice that it is having a positive effect on your “symptoms” then you have gathered data that validates The Anxiety Hypothesis. The more you do this the more convinced you will be that anxiety is the real problem. And proving this to yourself is the first step toward healing.
Start your Free trial of online counseling and discuss The Anxiety Hyppthesis with a counselor today.

 

Get Started

1
Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.