Why Late Summer is a Great Time to Start Therapy

While an argument can be made for starting therapy at any time of the year, late summer - August and September - really can be a terrific time to start therapy. The end of summer heads off lots of natural transitions: the change of seasons, the slow shortening of days, the start of school, the slide toward the end of the year, and the start of a new one.

Transitions and Anxiety

With all of these transitions, including any other personal or community changes happening around you, it is really common to experience some anxiety or apprehension about the change. Some people experience “autumn anxiety.” As a therapist who helps many people cope with anxiety, this is a big one that comes up during this time of year. Transitions can lead to feelings of overwhelm, uncertainty, doubt, panic, and worry about what is coming down the pike. Whether you’re going through additional transitions in a relationship or in your career, getting yourself into therapy can help you get support to really think through the transitions you’re going through and sort through the layers of feelings that come along with them. 

Here are just a few more common experiences people have during this time of transition:

1. So Many Mixed Feelings!

   As August moves by in its hazy, hot way, it can bring feelings of longing, loss, ambition, excitement, or dread. I find myself getting these “cravings” for cooler weather but I feel conflicted because I love summer so much. Every day I become more and more aware of the sunset creeping earlier in the evening. There is space for all of these different feelings to coexist. Every single one of the emotions that are swirling around within you, pleasant or uncomfortable, is valid and okay.

2. Back to Reality and Time to Refocus

   August and September can also feel like “back to reality” time. As summer vacations end, school starts, and new projects get assigned at work, August and September can be a time to refocus. What do you want out of your life? How would you like to feel and act in this world? Therapy can help you set goals for yourself, and set out a plan to actually achieve and maintain these goals as you start achieving your best life! Whatever your goals are for yourself, you can get an idea of how to break them down and get them done. Your therapist can help you identify any blocks or obstacles and come up with solutions of how to work through them.

3. The Holidays - and Holiday Stress

   Summer does eventually give way to Autumn, as it always does, and with the onset of fall comes the start of the holiday season. For many people, the holidays can bring an abundance of stress - both the good kind and the not-so-fun kind. How do your holidays normally go? If you struggle with perfectionism, anxiety, or people-pleasing, it might be a mix of overthinking, loose boundaries (boundaries? what boundaries?), lots of pressure on yourself, and volatile communication with your family.

Therapy can help you prepare for potential upcoming stressful events such as enduring family and sorting through unpleasant family patterns, high expectations that can come with having the “perfect” holiday, spikes in feelings of grief and loss as you celebrate the holiday without a loved one. It is a great idea to start on building up your tool kit of coping skills now rather than when you’re in the midst of it - super overwhelmed, at your wit’s end, and ready to just cancel the holidays altogether. By starting therapy now, you’ll be ready to head into the stressful holiday season with confidence and lots of support from your therapist.

There’s no wrong time to start therapy. Don’t let the month hold you back if you’re ready to start doing the work. Therapy can help you get closer to living the life you want to live! How could your life be improved from starting therapy?

I hope this blog helped you think through how starting therapy now could help you heal and grow. If you’re still feeling stuck, give me a call at 860-384-7626 and I’d be happy to learn more about what’s going on and help you get connected to the right person. If you’d like to work with me, set up a free 15-minute video consultation by contacting me here or call me at 860-384-7626. Let’s chat!

Brittany Hankard, LMFT is a therapist licensed in Connecticut and Virginia. Brittany offers online therapy and telehealth appointments to women throughout Northern Virginia and Connecticut through her private practice, Vibrant Solutions LLC. Brittany loves to help smart, driven, people-pleasing women move from self-doubt and perfectionism to confidence and clarity about their lives. If you are interested in working with her, click here to set up a free 15-minute consultation or call 860-384-7626.

How to have an excellent first telehealth therapy appointment!

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Woo-hoo! Your first online therapy session on the calendar. This is something to celebrate - you have taken a huge step to prioritize your wellness and growth. Now that you have the telehealth appointment scheduled, you may be wondering how you can do your part for a smooth first session. Here some ways you can make sure you have an excellent online therapy appointment!

Tips for a great first online therapy appointment

1. Fill out any pre-session paperwork well in advance of your appointment (24-48 hours in advance is typically requested). This way your therapist will have the opportunity to review them and be prepared to dive in deeper during your session. 

2. Make sure no one else is streaming and using up valuable internet bandwidth! Streaming Netflix or using large MMO gaming takes up a lot of internet, resulting in choppy video or audio. Set your appointment during a time when you can be sure that you will have great internet bandwidth, for example, when no one else is home, or when you know it’s not tv time!

3. Restart your computer. This can help with making sure your system is ready to go, with no weird hangups going on in the background. Check to see if you have any applications open automatically, and consider turning that setting off. 

4. Turn off any listening or recording devices in your home. We are surrounded by handy technology designed for convenience and safety: Siri, Alexa, Google, Nest, other security systems, and more. These devices often fall into the background of our lives and we forget that they can be listening or recording all the time. Take the time to turn these off to protect your privacy and confidentiality. 

5. Grab your pair of headphones that have a mic. Headphones are super helpful. They add an additional layer of privacy, and it prevents distracting audio echo. 

6. Find a private and comfortable place for your session. Find your go-to therapy spot where you can be sure no one else can hear you, you are alone, and you feel at ease and comfortable to talk. Feel free to add little niceties to your therapy area to make it soothing and therapeutic!

7. Review the informed consent and technology backup plan. Note any questions or concerns you have, and bring them up with your therapist. It’s important you know exactly what’s in those documents and what the plans are!

8. A few minutes before your session, go to the link or app provided to you by your therapist. If it takes a bit longer the first time, you’ll have those extra minutes as a buffer so you can be on time for your appointment! Enter any information required. 

9. Take a deep breath and relax. You have made it your therapy session! Enjoy this next part of your healing journey.  

I hope these ideas help you to feel more prepared to have a great first session with your online psychotherapist in Connecticut or Virginia. Don’t forget, you can also reach out to your therapist to ask what else they recommend for you to do to prepare. If you are still feeling stuck, feel free to contact me at 860-384-7626 to set up a 15-minute video consultation. I’d be happy to hear about what’s going on and help you find the right therapist for you. If you’re looking for help with anxiety, boosting self-esteem, people-pleasing, or perfectionism, you can read more about how I can help here.

If you’d like to work with me, set up a free 15-minute video consultation by clicking here or call me at 860-384-7626. Let’s chat!

Brittany Hankard, LMFT is a licensed Marriage and Family Therapist in Connecticut and Virginia. Brittany owns an exclusively online private practice called Vibrant Solutions LLC. Brittany loves to help smart, driven, people-pleasing women move from self-doubt and perfectionism to confidence and clarity about their lives. If you are interested in working with her, click here to set up a consult or call 860-384-7626.

What to Expect in Your First Online Therapy Appointment

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Okay so you’re into it and ready to try out online therapy. Now you’re realizing you have a few questions bubbling up, which is perfectly normal! One you may be asking yourself is “what will my first counseling session be like?” I’m here to shed some light on this and hopefully answer most of the questions you may be having! 

Let’s imagine you have found a therapist in Connecticut or northern Virginia who you are excited to work with. You seem to be a great fit, and you’re looking forward to diving in! You’ve filled out any pre-session paperwork that they need. It’s time to log on and check in. First sessions are great because they serve as an orientation of sorts to therapy! You will get to go over the ins and outs of your therapist’s practice information and policies. And of course, you will get to go into some more detail about what’s going on with you, what brings you to therapy, and share your hopes and goals with your therapist.

Here are a few items that will likely come up during your first online session. Keep in mind every therapist will have a different flow, and in some cases these topics may take up more than one session! Be patient and trust the process :)  

1. Confirmation of your identity.

   Since this is likely the first time you are meeting your therapist, they will want to make sure you are who you say you are! Some therapists will ask to see your driver’s license or another way of confirming your identity. I have my clients upload their ID to the secure patient portal. After verifying your identity, this will likely not need to be done the same way every week. 

2. Confirmation of your current location.

   This will be a weekly check-in. As psychotherapists, we need to make sure we know where you are in case you need help. If you have a medical or mental health emergency during the session, having your current address makes it possible for us to get you the help you need as fast as possible.  

3. Talk about the backup plan if technology fails.

   Oh, technology. We have all had times when technology has left us high and dry! But don’t worry - your therapist should have a backup plan in place, and make sure you are familiar with it. If you’re reading this during the COVID-19 pandemic, you are probably aware that there is an unprecedented number of therapists, doctors, and other health providers doing their work through video in order to respect social distancing recommendations. This can mean that there are a lot of people using the servers, and can sometimes result in less than perfect tech conditions - pixelated video, cutting of audio, freezing. Fortunately, companies have been rising to the occasion and video quality has still been extremely high in my sessions. Regardless, I have backup plans in place for the off chance that we have video issues. Tech stuff comes with the territory, but it’s easy to roll with the punches when you have a backup plan! 

4. Go over emergency contacts.

   Your therapist may verify your emergency contacts and what they may be contacted for. If you have a medical or mental health emergency, it’s super important that your therapist has up to date contact information for at least one emergency contact. This is important regardless, but especially if your therapist is not in the same area as you. 

5. Go over confidentiality and consent forms.

   Confidentiality is a big thing in therapy. Your therapist will talk with you about confidentiality, what it means, and what they are mandated to report. Your therapist probably will have you fill out consent documents either digitally or through snail mail. As you go over the policies, ask any and all questions you have, and make sure you understand the practice policies, privacy policies, cancellation policies, etc. 

6. Talk about financials.

   Whether you are choosing self-pay or using your insurance, it’s important to lay it all out regarding the processes and expectations for payment. Your therapist will likely go over their system for collecting payment. For example, do they allow using credit cards, and if so how that is done, or how they will collect any copays or coinsurance your plan may have.

7. Dive into what brings you to therapy.

   This will be the time when you and your therapist go over the history of what brings you to therapy: when it started, how long it’s been going on, any patterns, important experiences, family dynamics, and more. Your therapist may ask about your strengths and the things you enjoy. The first few sessions consist of a fair amount of information gathering so that your therapist can have a baseline understanding as you two develop your goals for yourself. This is the start of you and your therapist getting a feel for one another, and start building a therapeutic working relationship.

8. Your goals for therapy.

   You have decided to start therapy because you have goals and ideas of how you would like to grow and change. Share these goals with your therapist! Your therapist will want to take part in this vision and help you get there. It will be so helpful to the process if you and your therapist both have an idea of what you’d like to see improve and how to know if therapy is working!

9. Your strengths!

   Some people have the assumption that therapy is a lot of talking about problems. But therapists like myself want to also hear what you do well! What do you love about yourself? What are some ways you knock it out of the park? What are some things about yourself that you are proud of? No matter how small, noticing these strengths are an important part of therapy!

10. Special considerations for online therapy.

    This is the time you and your therapist can discuss how to make sure your session is private, for example by finding a quiet room to yourself while using headphones and placing a speaker playing music or white noise by the door. You may strategize how to create for yourself a cozy and comfortable therapeutic space in your own home. You may also discuss how to help ensure a good quality internet connection, by restarting your computer, closing any background apps such as Skype, and making sure no one in the home is streaming Netflix or playing MMO games while you’re in session. 

11. Set up your ongoing appointment time.

    If you and your therapist haven’t set a regularly scheduled time yet, you likely will in your first session. Many therapists suggest having a regularly scheduled weekly appointment so that the same day and time every week you know you have an hour reserved just for yourself and your growth. A predictable schedule can be great for you and for your therapist. 

As you chat with your therapist about the above and more, feel free to express any questions or concerns you carry, as well as any expectations you have for psychotherapy. How do you envision therapy going? What do you assume will occur during a session? Your therapist will want to know these things so that you can collaborate on how therapy will go going forward. 

Here’s a bonus tip: after your first session, if any questions or concerns popup, be sure to write them down so you can bring them up in your next session! Your therapist wants to answer any questions you have and make sure you feel comfortable. 

I hope this helps you as you prepare for your first online telehealth therapy session! If you still need help finding a therapist in Connecticut or Virginia, feel free to call me at 860-384-7626 for a free 15-minute phone consultation, or schedule it online here. I’d be happy to help you find the right person to work with. If you are looking for help with anxiety, boosting self-esteem, people-pleasing, or perfectionism, you can read more about how I can help here.

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If you’re struggling with all of the changes happening related to the current COVID-19 pandemic, or if you have other personal goals that you are trying to get a handle on, know that you are not alone. This is a challenging time for everyone, with so much uncertainty. If you are feeling especially overwhelmed, anxious, or vigilant, remember you can reach out to a therapist trained in anxiety or trauma to support you! We are here for you. 

If you’d like to work with me, set up a free 15-minute phone or video consultation by contacting me here or call me at 860-384-7626. Let’s chat!

Brittany Hankard, LMFT is a licensed Marriage and Family Therapist serving Connecticut and Virginia. Brittany owns an online private practice called Vibrant Solutions LLC. Brittany loves to help smart, driven, people-pleasing women move from self-doubt and perfectionism to confidence and clarity about their lives. If you are interested in working with her, click here to set up a consult or call 860-384-7626.

What is an Online/Telehealth Therapy Session?

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Virtual therapy, telehealth, teletherapy, telemental health, telemedicine, video counseling, online therapy…. There are LOTS of terms floating around out there that all really mean one thing: meeting with your therapist using video/audio technology, similar to Zoom. Telemedicine and telehealth can also refer to other medical and health-related visits, for example with your primary care doctor. 

For the purpose of this blog, I’m going to use several of these terms referring to therapy using technology so you can see how interchangeable these terms currently are.

Virtual therapy may feel like a brand-new concept, but it actually has been in practice for several years! 

Online therapy has been gaining popularity by the minute, and it’s no surprise why that is! Meeting with your therapist online allows for increased convenience (no traffic to deal with), more flexibility with scheduling since you don’t have to factor in commute, reduced need for child care (for example needing one hour of care vs 2 or more), fewer interruptions due to snow days or illness (since you won’t need to worry about spreading any germs!) and more comfort, as you will be able to stay cozy in your own space. 

Typically, telehealth is conducted in such a way that you and your therapist are communicating with one another at the same time - synchronous communication, like when you talk over Facetime with a friend. Asynchronous communication is used to describe ways of communicating that are not simultaneous - for example, email or text. (More examples: Marco Polo and Snapchat could be considered asynchronous communication.) 

More recently due to the global pandemic, insurance companies have altered their rules about sessions having video and audio vs. just audio sessions - aka, some insurance companies are now permitting phone sessions to be covered by insurance whereas until recently this had not been the case. This can be beneficial for some clients, for example, those who are less comfortable with using technology. It can also be a great backup plan if there are technical difficulties with the video platform during your appointment. If you are interested in phone sessions, ask your therapist what their thoughts are on them.

When online therapy is carried out at its best, it is executed over a secure and HIPAA compliant video platform, meaning that your information and video are encrypted and kept private from outsiders. Currently, due to the pandemic, these regulations have been loosened at the federal level due to the high volume of need for secure platforms. It is so important that people can still get the care that they need during this pandemic, even while social distancing. (I am pleased to say that I am still able to utilize HIPAA compliant video platforms with my clients.)

One thing to keep in mind is that video counseling is still therapy done face-to-face! You will be able to see your therapist’s facial expressions and they will be able to read your body language (within the limits of the screen, of course!). The beautiful thing is that all of the knowledge, the exploration, the perspective, the empathy, the support that comes with in-person treatment is all the still there as it would be if you were sitting together in the same room. 

My clients have found being able to access therapy online makes treatment super convenient, while still having that strong working relationship and connection with me. All in all, video therapy is a useful modality that ensures you are able to get support for your mental and emotional health from the safety and comfort of your own home. 

It is real therapy, with a real therapist - using technology to make it easier and more convenient!

I hope this info about online counseling helps you find the right therapist in Connecticut or Virginia. If you are still feeling stuck, feel free to call me at 860-384-7626 for a free 15-minute phone or video consultation. I’d be happy to hear about what is happening and help direct you to the right person, or answer questions about how online therapy would work for you. If you are looking for help with anxiety, boosting self-esteem, people-pleasing, and/or perfectionism, you can read more about how I can help here.

Okay, so now that you’ve learned some more about video counseling, you’re into it and are ready to try out online therapy. You may be wondering “what will my first session be like?”

Stay tuned to learn about what to expect in your first online therapy appointment!

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If you’re struggling with all of the changes happening related to the current coronavirus pandemic, or if you have other personal goals that you are trying to get a handle on, know that you are not alone. This is a challenging time for everyone, with so much uncertainty. If you are feeling especially overwhelmed, anxious, or vigilant, remember you can reach out to a therapist trained in anxiety or trauma to support you! We are here for you. 

If you’d like to work with me, set up a free 15 minute phone or video consultation by contacting me here or call me at 860-384-7626. Let’s chat!

Brittany Hankard, LMFT is a licensed Marriage and Family Therapist in Connecticut and Virginia. Brittany owns an online private practice called Vibrant Solutions LLC. Brittany loves to help smart, driven, people-pleasing women move from self-doubt and perfectionism to confidence and clarity about their lives. If you are interested in working with her, click here to set up a consult or call 860-384-7626.