Our therapists provide online therapy in Newark, NJ

Manuel: My go-to approaches for helping people in online therapy are existential therapy and cognitive behavioral therapy. I find the best benefit is existential and cognitive behavioral therapy. Existential therapy focuses on free will, self-determination, and the search for meaning, which can help people confront the existential questions in life and find their own path. On the other hand, CBT is a more structured approach that helps people identify and challenge unhelpful thoughts and behaviors. It’s widely recognized for its effectiveness in treating a variety of conditions, including anxiety and depression.

Alexander: My go-to approach for online therapy is empowering clients with the tools they need to manage their challenges independently. I believe in fostering a client-centered environment where they take the lead in exploring their concerns. This approach allows me to tailor interventions and collaboratively develop strategies that fit their unique needs. I weave in opportunities to teach valuable skills, such as reframing negative thoughts, managing distress, and effectively communicating their emotions. Ultimately, the goal is to equip clients with the tools to navigate challenges and live fulfilling lives on their own terms.

Manuel: I teach the following tools in online therapy:

• Cognitive defusion: This technique is used in cognitive therapies, including acceptance and commitment therapy (ACT). It helps people become more flexible in their thinking, especially when their thoughts get in the way of enjoying life or living by their values.
• Decatastrophizing: This is a cognitive restructuring technique used to reduce or challenge catastrophic thinking. It was coined by Albert Ellis, who developed REBT, but as a technique, it is equally at home within a CBT model.
• Self-care wheel: This is a comprehensive, sustainable, wide-ranging, and six-dimensional well-being tool. It covers six major areas of our lives: physical, psychological, emotional, spiritual, personal, and professional.
• DEAR MAN: This is a set of skills from dialectical behavior therapy (DBT) that can help you communicate your needs effectively while allowing you to maintain your relationships.
• SMART goals: SMART goals are an effective tool for goal-setting in therapy. By creating specific, measurable, achievable, relevant, and time-bound goals, therapists can help clients achieve success and improve their lives.
• ANCHOR memories: This technique involves establishing triggers for states and behavior. You can learn how to establish triggers for selected responses that are desired both in yourself and others.
• Evidence-based thought challenging: This technique involves gathering evidence for and against the accuracy of our thoughts, much like in a court case. By gathering evidence both for and against the thought, we are able to assess whether the thought is realistic or helpful.
• Positive thinking thought challenging: This technique is used to challenge negative automatic thoughts and replace them with positive ones. It’s based on the principles of cognitive behavioral therapy.
• Cognitive restructuring thought challenging: Cognitive restructuring is a technique that helps people change the way they think. It is part of numerous types of psychotherapy, including cognitive behavioral therapy (CBT). Cognitive restructuring involves adjusting unhelpful beliefs by identifying and challenging them.
• Mindfulness: Mindfulness-based cognitive therapy, MBCT, is a modified form of cognitive therapy that incorporates mindfulness practices that include present moment awareness, meditation, and breathing exercises.

Alexander: In online therapy, I teach tools that empower you to take charge of your mental health. Imagine learning to identify unhelpful thought patterns and reframe them into more balanced perspectives. This can significantly impact your emotional well-being. We can also explore strategies for managing difficult emotions in a healthy way, equipping you with effective tools for distress tolerance. Additionally, I can help you develop stronger communication skills, allowing you to express yourself assertively and listen actively to others. Finally, incorporating mindfulness techniques can enhance your self-awareness and provide valuable stress management strategies.

Manuel: As a therapist, recognizing meaningful progress in online therapy can be multifaceted and often depends on the individual’s unique goals and circumstances. I know a client is making meaningful progress in online therapy when I see:

• Improved self-awareness: Clients often gain a better understanding of their thoughts, feelings, and behaviors as therapy progresses. They may start to notice patterns or triggers that they weren’t aware of before.
• Changes in thought patterns: Cognitive therapies, like cognitive behavioral therapy (CBT), aim to help clients identify and challenge unhelpful thought patterns. Progress might be seen in a client’s ability to recognize these patterns and use techniques to challenge them.
• Behavioral changes: Clients may start to make different choices in their daily lives, such as employing new coping strategies during stressful situations or reaching out to their support network more often.
• Achievement of therapy goals: Whether it’s improving relationships, reducing symptoms of anxiety or depression, or achieving other personal goals, progress can often be measured by how closely a client is meeting their therapy goals.
• Improved quality of life: Ultimately, the goal of therapy is to improve the client’s quality of life. This could mean different things for different people, but it might include improved relationships, increased satisfaction with work or hobbies, or improved overall well-being.

Alexander: I know a client is making meaningful progress in therapy when they don't just survive, they thrive. This means they can manage difficult emotions and situations on their own, using the tools we've developed together. They achieve their goals, whether it's overcoming anxieties or building healthier relationships. They radiate confidence, navigate life's challenges with greater ease, and express a deep sense of fulfillment.

Manuel: Clients can supplement their time in online therapy by consistently practicing the skills acquired during sessions, even outside of emotionally triggering situations. The principle of repetition serves as a fundamental mechanism for skill acquisition and this holds true for mental health as well. Regular practice aids in the internalization of these skills, thereby enhancing their effectiveness and utility in managing mental health challenges.

Alexander: Clients can significantly enhance their online therapy experience by actively participating in their own growth. This includes consistently practicing the skills learned in sessions, aiming to make them second nature. Additionally, prioritizing self-care through healthy sleep habits, nutritious meals, and activities they enjoy fosters overall well-being and creates a foundation for positive change.

Manuel: To prepare for your first online therapy session, you can:

• Identify your goals: Think about what you want to achieve from therapy. It could be managing anxiety, improving relationships, or working through past trauma. Having a clear goal can help guide the therapy process.
• Find a comfortable space: Choose a quiet, private space where you won’t be interrupted. This will help you focus on the session and speak freely about your feelings.
• Test your tech: Make sure your internet connection is stable and your device is charged. Test your camera and microphone to ensure they’re working properly.
• Prepare mentally: Take a few minutes before the session to calm your mind. Deep breathing or mindfulness exercises can help reduce any initial anxiety.
• Have a backup plan: Technology can sometimes fail, so have a backup plan in place with your therapist. This could be switching to a phone call or rescheduling the session.
• Be open and honest: The more honest you are, the more you’ll benefit from therapy. Remember, I am here to offer help, not to judge.

Alexander: To prepare for your first online therapy session, you can take a deep breath and know that this is a safe space for self-discovery and positive change. There's no pressure to have all the answers, and coming with an open mind and willingness to explore is key. Reflecting on what you hope to achieve in therapy can be helpful. Consider past experiences or challenges you'd like to address, and remember that online therapy is a collaborative process. The more actively you participate, the greater you'll benefit!