Tag: anxiety and depression

Coping with Covid Fatigue

Tell Me More: Episode 4

(Music fades in) If you’re feeling exhausted from year two of the global pandemic yet find yourself wide awake half the night, you’re not alone. Despite having vaccines and treatments available and despite America starting to reopen this past summer there’s a growing realization that we’re not home yet. It’s like starting a football game playing against one team and then at half-time a new opponent takes the field. The delta variant team is faster, stronger and moving all directions all over the field and it’s going to take more time and effort to defeat this new team or the next one. (Music picks up)

I’m Susan Brozek Scott and in this episode of Tell Me More, we’re talking with Don Laird, licensed psychotherapist and founder of eTalkTherapy.com, who can help us as we try to figure out a strategy to get through this pandemic, get into the end zone and safely get on with our lives. Don good to be with you. (Music fades out)

Don: Great to be with you as well Susan.

Susan: Don, we’re at that phase in this pandemic where so many people say they are simply exhausted. They’ve done what they feel they can do and then there is always something else to deal with and they’re suffering on a lot of levels. Is this what some are calling Covid fatigue?

Don: Yes, the answer is yes Susan. It is Covid fatigue. And I like your analogy of the football game because the goalposts in this case, they keep moving. And with Dr. Facui’s recent comment about how things may not improve with this recent surge in cases until spring of 2022, most of us have been feeling or are beginning to feel the long term psychological effects of Covid fatigue and burnout. I said this almost a year ago, the future impact of Covid will not be treated with vaccines, social distancing and masks. All things we should be doing right now by the way. We have to be able to address the sky-rocketing numbers of people diagnosed with depression, anxiety and trauma because of this pandemic. And the polarization, it – no we have caused – we are not adequately prepared to face the mental health hurricane that is now brewing. Let’s be clear, all of us, myself, you, everyone listening, everyone out there, we’re tired of staying inside, we’re tired of being careful, we’re tired of being scared, we’re tired of turning on the news or social media, and just seeing bad news. We’re tired of the rising statistics, but you know what isn’t tired yet Susan? Covid. But our collective fatigue is making some people careless; one reason Covid-19 is rising sharply throughout the US. Facing this fatigue is important for our personal health and for beating the virus that has shaken us to our very core. Most people understand this and that is what is adding to their exhaustion and stress.

Susan: These variants of Covid -19 they keep changing and mutating to get through our bodies defenses. Do we not only have to adjust our vaccines but also our mental strategies to successfully deal with this?

Don: Absolutely! There is no back-to-normal mode. We can deny it, ignore it, pretend it will just go away on its own. But this is our new reality. Yet, we shouldn’t be cowering in fear. We should be rising to the challenge. Follow the science and work on what we do have control over. Being kind, taking care of each other and ourselves, promoting good mental health starts today and with ourselves.

Susan: What are some of the simple things, Don, that we can do to handle the feeling that too much of this is out of our control?

Don: That’s a great question. Much of our fear is preventable even though it doesn’t seem that way. We have to stop polarizing the issues and come together to fight the real enemy, which is the virus. Having said that, recognizing that I don’t have control over others or their opinions, I can only control my reaction and make the best and most informed choices I can – all the while being mindful to those around me. This is not passivity, let’s be clear. This is not passivity. It is empowering ourselves in the here and now. Not being fearful or paralyzed in the shadow of an uncertain future and not trying to fix the past. Rather, focusing on how the present moment is the only place I can be a real agent of change. And part of that change can happen through some very simple steps, Susan:

  • Exercise. By the way, exercise – people throw it out there like “why don’t you just exercise more,” that is not a cure for mental health but it does help right. Exercise – it’s the number one best thing that we can do for coping in these times. A simple walk, it releases endorphins, it gets some of the adrenaline out when frustration builds up inside of us. Just getting out and moving around can be really helpful for people.
  • Talking, right, this really helps, being able to connect with another person. Finding the right places and times to do it, that’s important. Don’t try to bring up – you know – big global issues when you’re in a bad mental health space, but ignoring feelings doesn’t make them go away either. Constructive thinking, we like to think that the words that come out of our mouths are always productive always constructive, not so. Think about the words that you’re about to say. Think about how you’re thinking about them, right. Be compassionate with yourself and others. Remind yourself, “I’m doing the best I can and so is the person I’m talking with.”
  • And finally, Mindfulness: This is a word that gets thrown around a lot these days. But it’s important to understand the more you practice mindfulness, the easier some of this stress, burn out and fatigue gets, being in the moment, you’re right there, you’re listening to my voice, breathing and looking around. Put yourself in the moment, and if you’re not sure how to practice mindfulness – Google it. There are all kinds of instructional videos and podcasts out there. For now, just taking life day-by-day is so important.

Susan: Don, how does a person know whether they, or someone they know, might need more help? Are there things to look for either in ourselves or our friends and family that we should be aware of even on social media if we see something, what should we do?

Don: Reach out to a professional if you’re unsure. Now is the time to do this. Don’t wait for things to just get better on their own. They may not. At eTalkTherapy, we offer free consultations to help match you with the right therapist and if we don’t have that person for you, we’ll give you referrals to other professionals that are either online or in your area. We’ve been providing telemental health services in Pennsylvania since 2017, and we have a wonderful group of experienced and licensed therapists who are ready to start helping you make changes today. Go to eTalkTherapy.com for further details on scheduling a free consultation or your first appointment. It just takes a minute, but it takes a tremendous amount of courage to reach out and admit that you need help with an issue. So why not get started today?

Susan: Don Laird, licensed psychotherapist and founder of eTalkTherapy.com. Thanks for helping guide us through these very challenging times. (Music fades in)

Don: As always Susan, it’s been a pleasure. Thank you!

Music continues…

This podcast does not provide medical advice. The content is for informational purposes only. Consult with your doctor on all medical issues regarding your condition and treatments. The content is not intended to be a substitute for professional psychiatric or medical advice, diagnosis or treatment nor does it replace the need for services provided by a medical or psychiatric professional. Always seek the advice of a medical professional, psychiatrist or therapist before making any changes to your treatment.

Music fades out.

How Therapy Can Change Your Life

Not What I Expected

I don’t know what I expected, but here they are: the house painters we’d booked weeks ago, large men with friendly faces and a radio that plays the Classic Rock station while they work. What did I expect? What you see on TV or in old cartoons, I guess: a man in overalls and a painting cap, cheerfully swiping a paintbrush and whistling while he works.

What the painters at my home today are doing is not that. There’s a lot of banging and stripping, blasting and wrapping. They’re cheerful enough and still friendly, but bear an uncanny resemblance to what my journey though therapy has been like.

My first impressions of therapy were, again, not unlike something I’d see on TV: sitting on a couch talking about my feelings, cheerfully swiping the paintbrush of the events of my day over the siding of my mind, maybe even while whistling! But what therapy became was the same hard work as my real painters. There was a lot of work involved. A lot of noise, a lot of banging around as old memories came to the surface and hard-weathered problems needed to be stripped away. I confronted (and still do) friendships in my life as broken as the shutters that have fallen off of the front of my house during thunderstorms; and I am still grappling with how ugly the thoughts in my mind are and how much they resemble the peeling flaking ugliness of the old paint that flitters to the base of my driveway like so many chipped snowflakes.

It is a well-known fact to those who go to therapy that it is hard work, indeed.

A song plays on the painters’ radio: Fleetwood Mac’s “Landslide.”

Can I sail through the changing ocean tides?

Can I handle the seasons of my life?

I don’t know.

I don’t know if I can either. Actually, that’s not true. I know I can, although the difference between handling them by myself and handling them with a therapist is immense. And so I value the work, as hard as it is. I value therapy the way I am valuing the current havoc that is being wrought on my house for the same reasons: because after all that hard work, there will be something beautiful left behind. My home will look refreshed and bright and welcoming after the painters have done their good work; and I will be able to sail through the changes of my life after mine.

If you’re deciding whether or not therapy is right for you, I highly encourage you to consider the difference it can make. It may be painful at times and it may take a lot of effort in some places, but the reward is something you can look on with pride and love.

Until next time, be well!
Christy

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eTalkTherapy - talk with a counselor online

About the author: Christy Gualtieri is a freelance writer specializing in pop culture, religion, and motherhood. She lives in Pittsburgh with her husband and two children. Christy also blogs at asinglehour.wordpress.com and tweets @agapeflower117. You can  follow her here on eTalkTherapy for inspirational articles and different perspectives as they relate to good mental health.

Effects of a Prolonged Pandemic on Mental Health

We’ve Never Not Known Together

“It’s like… I think everything’s going to be okay, but I have no idea what’s going to happen next. And like, none of you know either. Like… we’ve all never not known together.” – John Mulaney

The second Summer of Covid-19 and things look…off. On paper, everything is pretty similar to every other summer: pools are open, kids go to camps, traffic is resuming, there are BBQs galore and big fireworks shows for Independence Day. But off-paper, things are different. Take sports for example: the Olympics are happening in this sort of truncated way, with sound effects piped in to make it sound like the vast emptiness of the seats are filled with people, even though they’re not; yet the NBA championships are hosting full-to-capacity stadiums. The Stanley Cup finals were odd in that on the American side, crowds galore could cheer away together while in Canada, only a few in comparison could. Masks are highly suggested in some states, completely an afterthought in others, and rapidly becoming mandatory in places where the Delta variant of the virus is threatening to rage with impunity again. And forget even thinking about the next school year!

How does the ordinary person go through it all? Comedian John Mulaney, in the quote above, wasn’t referring to Covd when he was talking to Stephen Colbert on the Late Show – this was before Covid – but the sentiment, to me, applies exactly. I also think everything is going to be okay, but I have no idea what is going to happen next.

And all of this uncertainty, all of this unknowing… it’s not a great feeling. Sometimes I feel alone when I say that. I certainly do when so many people I know are just taking Covid in stride, declaring it a thing they just need to deal with the way we need to deal with lots of catastrophic things in our lives. And they’re not wrong; there’s a very real possibility that Covid will just be a thing that hangs around forever now, the way extreme weather does, for example. I’m just not there yet.

I don’t know if the precautions I am taking are the correct ones. I don’t know that I’m just delaying an inevitability if this thing really does keep going in its relentlessness. I don’t know when things will return to a normalcy I’m used to. And it’s true that we all don’t know, together. We are all just looking at things one day at a time.

I don’t know that it’s wrong to do that; to make decisions based on the outcome of what we’ve done before. That’s how we learn, isn’t it? We make mistakes and remember (or try, to) for next time. It is also true, however, that the stakes feel higher.

The “new normal” is everything but, but it is a reality. It’s not a reality we asked for, but it’s here anyway, and so the question becomes how we’re going to adapt. Your adaptation may look different than mine, but as we go through our days, let’s keep in mind that what Mulaney said was true: we’ve never not known together. We may indeed not have the right answers. But we’re all trying. And please know you’re not trying alone!

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eTalkTherapy - talk with a counselor online

About the author: Christy Gualtieri is a freelance writer specializing in pop culture, religion, and motherhood. She lives in Pittsburgh with her husband and two children. Christy also blogs at asinglehour.wordpress.com and tweets @agapeflower117. You can  follow her here on eTalkTherapy for inspirational articles and different perspectives as they relate to good mental health.

What to Expect in Therapy

Listen Tell Me More: Episode 3

(Music fades in) If you’ve ever struggled with depression, anxiety or relationships and feel you might finally be able to reach out for help, today’s podcast is for you. (Music picks up)

There’s no better time than right now to take that all important first step to better mental health. I’m Susan Brozek Scott and in this episode of Tell Me More, we’re talking with Don Laird, licensed psychotherapist and founder of eTalkTherapy.com, who can help us all learn more about what to expect in therapy and how to find the right therapist for you.

SUSAN: Don good to be with you today.

DON: Thank you Susan, as always it’s a pleasure.

SUSAN: Don, for a lot of people therapy may seem like a completely foreign process where they will have to share parts of themselves that they’ve never really shared with anyone before (music fades out). Talk us through how therapy actually works so people will know what to expect.

DON: Sure, good therapy provides a safe and creative space where people can explore their problems and issues. Most importantly it opens a space and time to be heard, acknowledged and understood. And that’s what we want out of life. We want to be acknowledged and understood. And let me know say this too Susan, it’s not like what you see on TV or in the movies, sometimes they get it close but most often they don’t. The other thing too is that psychiatry and psychology have done a monumental job – this is something that I say all the time – they’ve done a monumental job out of making things a little more complicated than they need to be. The therapeutic process itself, it sheds light on how we are who we are and gives people a greater understanding about living as fully, mindfully and compassionately as possible. Therapy enables people to explore their lives and be open to the choices that are available to them. Whatever the reasons are that people choose therapy, it means taking a greater more truthful look at ourselves. Through closer exploration of our anxieties, fears, hopes and dreams, therapy is a life-changing opportunity to transform our attitudes towards living and really makes some life-long changes.

SUSAN: Everyone is different, how does a person go about finding the right therapist for their needs? How do they pick that professional they can comfortable enough with to share all those personal and very private issues?

DON: As I tell my students and supervisees it’s all about the relationship. In real-estate Susan, as you know it’s location, location, location. In therapy, it’s the relationship, relationship, relationship. It takes real courage for someone to reach out and share their most intimate fears, darkest shadows and their hopes and dreams. A good therapist wants to build a relationship with you – not just provide a quick fix or give you homework that you could’ve gleaned from in any self help book. A good therapist sees you as a whole person, not just a set of symptoms or worse yet, a diagnosis. For me, good mental health starts with a strong therapeutic relationship and ends with a person creating a life worth living.

SUSAN: Are there any guidelines that suggest how long this relationship should last?

DON: As much as it is about the relationship Susan, there are some boundaries, and a good therapist will establish these with you from the first session on. How to contact them between appointments, fees treatment planning if needed and – the million dollar question – how long am I going to be in therapy? Everyone is different. There is no one-size-fits-all nor should there be. Let me give you an example, you go to the doctor and you get an antibiotic and if you’re like me after a few days maybe a week you start to feel better and you start to question – do I really need to take this for 14 days and the answer is yes! You do. Therapy is no longer a forever thing. Let’s get that straight. On the other hand if you start out and you’re making progress and then you stop abruptly – let’s go back to that antibiotic example – what is going to happen there? It’s most likely your issues and problems are going to circle back around on you. Just like life itself, it has a beginning, middle and an end and a good therapist will discuss how the course of therapy will run in that first session or two.

SUSAN: From your experience Don, as a licensed psychotherapist, do people always know what their problems are when they start to talk about them? Do they often think they have an issue in one area when it really might be something else?

DON: That’s a great question and the long answer is yes and no, spoken like a true therapist right. But life is like that. Everyone is different and we’re all the better for that. Some folks come into therapy with a very driven agenda and that can be helpful but it can also reflect on why their relationships in the real world sometimes feel strained, rushed or even distant. Some folks look to therapy as ways of gaining better meaning into their issues and some people want to use therapy as way to figure out what’s wrong with the world or with their family and that may signal someone who doesn’t want to take on the responsibility of choice or even life itself. We all don’t do pain or change very well. It’s how we’re built and as a result we create false narratives around how and who we are. That’s an extremely creative process and one that obviously doesn’t happen overnight. So channeling that creativity into designing a new narrative is something I strive to do with every client I work with. I believe a strength based approach while acknowledging limitations but not bowing to them is the most creative and mindful way for therapists to engage others.

SUSAN: How can intervention at a critical time in a person’s life and the right treatment plan change lives?

DON: It’s so important for people to take that first step and it is an act of courage. But if you think about it this way Susan, if I am pushed up against a brick wall and I am face-to-face with that brick wall I can’t see up, I can’t see down, I can’t see to either side of me, all I can see are these bricks in front of me and that feels hopeless. By taking that step, and engaging with a therapist in creating a meaningful relationship, a creating a meaning therapeutic relationship, means taking a step back from that wall. Being able to get some perspective on this problem and this issue – having someone walk along side of you and help guide you through the process, well that’s life changing.

SUSAN: Don Laird, licensed psychotherapist and founder of eTalkTherapy.com, thanks for helping guide us through the steps to live our very best life. (Music fades in)

DON: Thank you for having me Susan.

Music continues…

This podcast does not provide medical advice. The content is for informational purposes only. Consult with your doctor on all medical issues regarding your condition and treatments. The content is not intended to be a substitute for professional psychiatric or medical advice, diagnosis or treatment nor does it replace the need for services provided by a medical or psychiatric professional. Always seek the advice of a medical professional, psychiatrist or therapist before making any changes to your treatment.

Music fades out.

How to Find the Right Therapist for Mental Health Treatment

Listen to episode 2 of the podcast – Tell Me More – transcript:

(Music fades in) Nearly one in five US adults live with a mental illness that’s more than 51 million people according to the National Institutes of Mental Health. (Music picks up) And while millions of people could benefit from treatment, estimates suggest only half the people living with a mental illness actually get the help they need. What’s causing this problem and how do we fix it? That’s our topic today.

I’m Susan Brozek Scott and in this episode of Tell Me More, we’re talking with Don Laird, licensed psychotherapist and founder of eTalkTherapy.com, who can help us understand and overcome the barriers to mental health treatment.

SUSAN: Don good to be with you. (Music fades out)

DON: It’s a pleasure to be with you as well Susan.

SUSAN: Don, what are some of the hurdles – the immediate hurdles – to getting good, potentially life-altering and in some cases life-saving, mental health treatment today?

DON: Wow! That is a great question and so timely. Right now we’re at a cross roads. Promoting health and wellness for all is so important as we emerge from this pandemic. In fact, an adult conversation around the subject of mental health is long overdue. With the growing availability of telehealth, obviously accessibility is becoming somewhat less of an issue, but there remain problems associated with affordability and stigma. Often people think, “hey you know what, I’ll just suck it up. I’ll power through this. I’m just being lazy or I just need to get my act together. I’ll wait and see if things get worse.” Well, guess what? They don’t get any better. Often times, these things won’t improve over time. They won’t improve on their own and as helpful – sometimes – as friends and family can be, they usually give us advice – things we already know. Having an objective, non-judgmental, third party is essential when discussing your fears and anxieties.

The other piece is affordability. Some folks don’t have insurance but those who do, may actually be surprised that mental health is not covered in full OR may not be in their plans altogether. Of course self pay is always an option, but finding the right therapist – finding a therapist who can offer a generous sliding scale is key.

SUSAN: What are some of the steps a person can take to actually get through that maze and then getting the help that they need?

DON: Yeah, let’s talk about that because it takes – it’s an act of courage for someone to pick up the phone and call a complete stranger and make that first appointment. So ask questions – lots of them! Find a therapist who feels like a good fit. How long have they been a therapist? Ask about their experience with the issues your facing? Ask about how flexible scheduling is with them? Make an informed decision. Remember, choosing a therapist means taking the first step toward a better life and you want to choose wisely.

SUSAN: Is there a big difference in the types of therapy available online?

DON: Absolutely, Yes! Yes, yes, yes. Most everyone went online after the pandemic hit. Some of these practitioners and agencies were new to telehealth because they always operated out of an office before. At eTalkTherapy, we’ve been doing this since 2017. I started it toward the end of 2017, and of course when the pandemic hit, we were already established to be able to provide quality telehealth for all of Pennsylvanians. Telehealth providers should always be up front about their pricing, which insurances they accept and offer therapy through a HIPAA compliant portal or by phone. Ask questions, how long have they been doing telehealth, avoid services that offer subscriptions and therapy packages through texting or email. That’s one of the many things that separate eTalkTherapy with the other services that are out there right now. We’re a local, private practice. Not some big tech company with a text-based app. We conduct our sessions on live video streaming on a HIPAA secure platform. Susan, I can’t emphasize this enough, real therapy is not done through texting or email with complicated subscriptions and automated responses and there are some really significant ethical issues for those companies who practice this kind of service. At eTalkTherapy, we provide you with one-on-one therapy just like a traditional, in-office appointment. You’ll see a licensed counselor or a mental health therapist.

SUSAN: Don, if we haven’t been touched by this ourselves yet, is it safe to say that just about everyone knows someone in their family or circle of friends whose dealt with a mental health issue? I mean, how can we support someone we love when they are struggling and do we always see that struggle?

DON: I’m a big fan of Fred Rogers, Susan, and Mr. Roger’s always told us; he always said, look to the helpers. Look for the helpers in times of trouble or worry. Be patient and listen without trying to fix it. Be a parent, sibling, friend and/or partner first. Don’t try to be their therapist. Most of all, be kind. Everyone is experiencing this time very differently, and we should act accordingly with love, kindness and patience. The struggle is not always visible but it is there. (Music fades in)

SUSAN: Don Laird, licensed psychotherapist and founder of eTalkTherapy.com, thanks so much for helping guide us through these mental health challenges to live our very best lives.

DON: Thank you Susan, it was a pleasure.

Music continues…

This podcast does not provide medical advice. The content is for informational purposes only. Consult with your doctor on all medical issues regarding your condition and treatments. The content is not intended to be a substitute for professional psychiatric or medical advice, diagnosis or treatment nor does it replace the need for services provided by a medical or psychiatric professional. Always seek the advice of a medical professional, psychiatrist or therapist before making any changes to your treatment.

Music fades out.

Tell Me More Podcast - Episode 1

Stopping the Stigma of Mental Illness

Listen to Episode 1 of our new podcast – Tell Me More

For more than a year, Americans and people from all over the world have dealt with a global pandemic and much of our fear centered on what would happen to us or our loved ones if we contracted covid-19 and had to face its potentially life threatening effects. But now with vaccinations in the United States on a roll many of us are now confronting something else – the effect of the pandemic on our mental health.

I’m Susan Brozek Scott and in this episode of Tell Me More, we’re talking with Don Laird, licensed psychotherapist and founder of eTalkTherapy.com who can help us all sort through this unprecedented time in our lives.

SUSAN: Don good to be with you today.

DON: Thank you Susan. It is a pleasure to be with you as well.

SUSAN: Don, Some of us have lost loved ones, some of us have lost jobs and incomes and some have lingering effects of a disease that literally ravaged the world and sent us into quarantine for weeks and isolation for months. So, then is it okay – is it expected of us to have a broad range of emotions right now?

DON: Absolutely Susan! It would be more unusual for anyone right now to say that they weren’t feeling stressed or frustrated, sad or anxious. We’re facing issues that are unprecedented for our modern times and this has and will undoubtedly create new challenges for how we understand and treat mental health – not only in our country but globally as well. Susan the next wave of this pandemic will not be treated with vaccines or antibiotics the next wave will include mild to severe levels of trauma, depression and anxiety and if that’s left untreated it’s only going to get worse. In fact, we’re starting to see it right now. So talking about mental health, furthering the conversation and gaining access to affordable treatment options is more important than ever. There will be years of wellness issues; scars that will run deep; and questions that will not just go away over time. In short, it’s okay to feel the way you are feeling right now, but it’s what you do with those feelings that counts.

SUSAN: How do we start, Don, to find our way back to either where we once were – where many people think they’d like to get back to – or maybe to an even better place?

DON: okay so let’s start there. You’ve been hearing for a long time now (at least a year plus) that we’re all in the same boat, but nothing can be further from the truth. Everyone is different. Everyone’s situation is different. We are all NOT in the same boat. We’re in the same storm. Some people have big yachts, others have canoes, some are simply floating in a raft or life jacket just trying to keep their head above water. We’re not ALL in the same boat physically, emotionally or spiritually – so one size does not fit all. Also let’s be frank here, there will never be a return to quote/unquote normal. Some things will go back to a recognizable baseline, but this pandemic has been a real game changer. The liberating thing about that – don’t want to make it sound like all doom and gloom – the liberating thing about that is, is that we get to create a new baseline, a new normal if you will. For some, that sounds freeing. It just becomes a question of how do I make that happen. But for others, for most of us, it sounds like change, and you know as well as I do that we as humans do not do change very well. We talk a good game, but the unknown can make us anxious, unsettled or afraid. So the two keys will be acknowledging and being mindful of our mental health strengths and those limitations, but most importantly, taking steps to create a new and healthy baseline.

SUSAN: For the person out there who might me listening right now who maybe isn’t sure if they want to talk to somebody yet but is looking for some practical things that they can do on their own just to start – where do they start?

DON: Sometimes the simplest acts can have the biggest impact. The fields of psychiatry and psychology have made things monumentally more complex than they need to be. So let’s start with some basics – deep breathing and grounding techniques – they’re straight forward and they take only a few minutes to do. In fact Susan, if anyone would like to email me at etalktherapy@gmail.com I’ll gladly send them the basic instructions, free of charge, on how to implement deep breathing and grounding techniques into their daily routine. These two things are extraordinarily important when it comes to how we deal with stress and anxiety and depression. Making that mind body connection is so important right now – we’re all trying to heal from this pandemic and deep breathing and grounding techniques are two keys to help with that healing process.

SUSAN: Now, beyond those steps that people can do on their own or start on their own, what can you offer if someone is looking for more direction and more help?

DON: Sure, at eTalkTherapy, we offer 15 to 20 minute free phone consultations with any one of our therapists, me included. Our highly trained and experienced therapists are available to answer questions regarding the therapy process, how to get started, and therapy options. You can go to eTalkTherapy.com for details, fill out the free consultation form, it’s quick, it’s easy, it’s convenient and since 2017 we’ve been providing Pennsylvania with affordable and private live online therapy or phone therapy. Look going to a therapy session doesn’t mean having to leave your house these days. The pandemic saw to that, but finding an experienced therapist who is a good fit for your needs – sometimes that’s a completely different story. At eTalkTherapy we want to create a meaningful relationship with you along with addressing your symptoms and issues. We want to help every client we work with create a life worth living – more important now than ever.

**Closing music**

SUSAN: All right! Don Laird, licensed psychotherapist and founder of eTalkTherapy.com, thanks for helping guide us through these challenging times.

DON: Thank you Susan. It’s been a pleasure and until we talk again, I wish you and everybody listening good health.

**Music picks up**

SUSAN: Thank you so much!

This podcast does not provide medical advice. The content is for informational purposes only. Consult with your doctor on all medical issues regarding your condition and treatments. The content is not intended to be a substitute for professional psychiatric or medical advice, diagnosis or treatment nor does it replace the need for services provided by a medical or psychiatric professional. Always seek the advice of a medical professional, psychiatrist or therapist before making any changes to your treatment.

**Music ends**

May is Mental Health Awareness Month

Mental Health Awareness in the Wake of Covid

Promoting Change and Self-Care

May is National Mental Health Awareness Month, and this is a year in which it seems more vital than ever to look at our lives and to check in with ourselves to see how we’re doing. Now that Covid-19 cases in America finally seem to be in a steady decline and the smoke is clearing, so to speak, it seems like good timing to focus on the mental and emotional fallout from it all.

It’s been 14 months since the country started its Covid lockdowns, and I just wanted to invite you to take a moment with me and really think about the past year. Covid-19 was a really big deal (and very much so remains a big deal in many parts of the world). Let’s start with the physical aspect of the illness. Chances are, you knew someone with Covid-19. Maybe that person skated through it was like it was no big deal, or maybe that person was out of commission for a couple of weeks, or maybe they even had to be hospitalized. That person may not have made it through. And if you didn’t know them personally, chances are very good that you know someone who has lost someone – or very nearly lost someone – from this illness. You yourself may even have been struck with it. Maybe it was just a bothersome cough or a sore throat. Maybe you were in the hospital. Maybe you became a “long-hauler.” Maybe you were afraid you weren’t going to be able to pull through.

That’s a lot to carry, isn’t it? And that’s only one aspect of very many. That’s just the physical aspect. There’s the economic aspect. Maybe your business was shut down, and you were forced to put your livelihood on hold. Maybe you lost your job.  Maybe your hours were cut, and you had to pinch pennies in a way that was very frightening to you. Perhaps you would have liked to go to work, but your children had to learn virtually from home and there was no one to take care of them while you worked, so you had to cut your own hours.

There’s the emotional aspect, as well. Or maybe you were incredibly lonely. Maybe you were grateful to have not gotten Covid-19, but you felt a terrible isolation. You were tired of seeing people’s faces on a screen. You missed touching other people, getting hugs. Not being able to see their faces and how they felt as you saw them in person from a distance. Physical isolation is a very real thing, and it is a very valid emotion to feel afraid, sad, and depressed because of it. And there was fear involved – a lot of fear. Who would we become as a society after this? You may wonder if you can trust this person, that news source, the next-door neighbor? What will happen if we get the vaccine? What will happen if we don’t?

No matter how someone was affected by Covid-19, no one can say they were not affected by it. And it can sometimes be very painful to go through a traumatic event like this one – to really feel all of your feelings, to take the time to marvel at this journey: the difficulties of it, the struggle of it, and to look at the person you’ve come to be at this point because of it.

If you are struggling in this very hard time, please reach out to talk to someone. Our website https://etalktherapy.com/ can point you to treatment options that can work best for you.

It can be a cliché to say that “we’re all in this together,” and I don’t know if that saying really applies. Yes, we are all experiencing the same event together, but each in our own way – ways that may be very similar to others, and some that are very different. It is true, however, that we are not alone.

The theme for this year’s awareness month, hosted by the National Alliance on Mental Health, is “You Are Not Alone.” You can visit their site here (https://nami.org/Get-Involved/Awareness-Events/Mental-Health-Awareness-Month) for more resources and help if you find your mental health concerns are getting insurmountable and to help you begin the process of unpacking this very difficult year.

Here’s hoping that each day gets better and better!

Until next time, be well!
Christy

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About the author: Christy Gualtieri is a freelance writer specializing in pop culture, religion, and motherhood. She lives in Pittsburgh with her husband and two children. Christy also blogs at asinglehour.wordpress.com and tweets @agapeflower117. You can  follow her here on eTalkTherapy for inspirational articles and different perspectives as they relate to good mental health.

Emerging from the pandemic a message of wellness

Emerging from the Pandemic

A message of wellness from eTalkTherapy

In 2017, we gave you our word.

To provide you with professional, compassionate, and affordable therapy, and to see you as a person, not as a diagnosis. To meet you with patience, kindness, and care and to help you create a life worth living.

Rising out of this pandemic is not going to happen overnight. Emerging from isolation and facing different life-challenges may have us feeling uncertain and hopeless. New questions will be around every corner. Words like trauma, depression, and anxiety now carry new meaning, and phrases like “going back to normal” feel hollow and disingenuous. Hidden traumas abound, and the road to recovery will likely be long and, at times, intimidating. Yet, life is lived forward and it is experienced in the present. It is not without heartache, but it is not without joy either.

Despite what has happened to all of us in body, mind, and spirit, eTalkTherapy’s mission has not changed, and our promise to you remains strong. In good times and in bad, eTalkTherapy has been here for you.

We were providing quality live-teletherapy years before the pandemic started, and we will continue to do so for whatever comes next.

We are here, and we are ready to help you.

In Good Health,
Don Laird

Coping with anxiety during Covid quarantine

Coping with Covid anxiety

Finding Meaning and Connection in My Family Tree 

As I’m sure many people have done since the Covid lockdowns began, I find myself down a rabbit hole of binge-watching some TV every now and then. One show in particular that I can lose many hours to is PBS’ “Finding Your Roots.” It’s a show in which celebrities and other notable people are taken on a journey of discovery through their ancestral paths using a combination of public documents, films, photographs, censuses, and DNA testing. It’s a fascinating look at where these people come from, because the celebrities we know and see all the time are the end result. Finding out who came before them and how their actions and their decisions shaped the generations that came after them is a lot of fun.

Some episodes are poignant and feature stories of terrible traumas. Some stories are funny, and my favorite parts are at the end, when host Louis Gates Jr. reveals to his guest a distant cousin who is also a celebrity or another notable figure, discovered through common chromosomal links in their DNA. Every guest in each episode is struck in some way by the fact that those who came before them played a pivotal role – even if it was a small one – in shaping a life that would come after them.

I think it’s natural when watching a show like that is to think about your own family tree. My parents used to have a sign in their kitchen that said something like “My family tree is full of nuts,” and maybe yours is too. Maybe your family tree is full of painful memories and people you wish belonged not only on some other tree, but in a whole other forest somewhere else! Maybe your family tree is filled with beautiful flowers, people who did the best they could and paved new trails or stood up for what was right; or maybe it is a humble tree that, although it doesn’t display any flashy leaf-color changes or produce exotic fruit, still gives plentiful shade just the same.

As we approach the end of the first year since the Covid lockdowns began and as we slowly ease back into a more normal-looking way of life, maybe take some time to write down your thoughts about it all.  (It’s not every day that we get to live through major world events like this one, you know!) Try to write about how you’ve felt about it, and include how you filled your days. What else were your grocery stores out of (besides toilet paper)? What gatherings did you miss? What fears did you have – and were they realized, or did they merely remain fears? Is there any benefit you saw from his time? How have you changed as a person?

Spending some time on these questions can be beneficial for us in the short term, but would also be a wealth of information for those generations who will come after us. How amazing would it be if generations from now, a great-, great-, great-, great-grandson or great-granddaughter learned about the Covid-19 pandemic and read what you had to say about it? How awesome would it be for them to sit back in a chair in amazement that they were related to you? I’m sure they would be amazed, because we’re living in quite amazing times. And you are very much an amazing person, well worth knowing about.

Until next time, be well!
Christy

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eTalkTherapy - talk with a counselor online

About the author: Christy Gualtieri is a freelance writer specializing in pop culture, religion, and motherhood. She lives in Pittsburgh with her husband and two children. Christy also blogs at asinglehour.wordpress.com and tweets @agapeflower117. You can  follow her here on eTalkTherapy for inspirational articles and different perspectives as they relate to good mental health.

How to deal with loved ones who don't take covid-19 seriously

What to do when a loved one won’t take Covid-19 seriously?

Article by Don Laird, NCC, LPC, DCC

You’re doing everything you can to protect your family during the COVID-19 pandemic: staying at home, wearing a mask, social distancing, and washing your hands until they are raw. You’ve done more virtual playdates, online classes, and work meetings than you can count, and your immediate family has more colorful cloth masks than underwear. You understand it’s not fake, it’s not the flu, the numbers are real, and the long-term health consequences are still not understood. You know people who have been infected or who have died. In short, you’re mindful, and you follow the science.

Yet even with all the preparation and precaution taking, you still find yourself worrying. Because with all the evidence and the skyrocketing numbers, there are those family members and friends you know who refuse to social distance and wear a mask. Will they get sick, perhaps die? Will they get someone else close to me sick? How can I convince them to stay safe? In short, you may not be able to do anything as they feel their opinion, fed by misinformation, is fact. You may have already lost friends and things are chilly with family members. You’re not alone.

Worry and anxiety leads to catastrophizing. The conclusion is usually a worst-case scenario, and it is typically based on those things we have no control over. Instead, try focusing on the present moment and those things you do have control over. Breaking your day down into two or three-hour increments can be helpful. Overthinking your plans or setting unrealistic goals will create inner-chaos and you will be disappointed or upset with the results.

Finding a way to engage your loved ones in a mindful and calm fashion can be tricky.

When it comes time to talk about COVID-19 and your concern about their lack of concern, try referencing information from resources your loved one is more likely to trust. This may be difficult if much of their news comes from unreliable sources that have fed much of the misinformation that we now know to be dangerous.

Is there a TV or radio personality they like who has given sound advice for mask wearing or social distancing? For instance, your loved one may have a dislike for the news media, but they like Dwayne “The Rock” Johnson or Arnold Schwarzenegger (both of whom have conservative views). Each of these individuals has advocated for social distancing and mask wearing. Are their articles available from resources your family member follows? While you may not agree with the political leanings, it may be a resource you need to reference. When possible, talk with each other and not at each other. Be curious about their perspective but be confident and firm with your perspective.

While you may be feeling frustrated or angry with your loved one, lecturing them won’t do any good. Remember to speak with kindness, care, and empathy. Show them that you care. If they do not reciprocate, there is not much you can do but be patient. Remember, you only have control over what you have control over.

Additionally, instead of focusing on their health and safety, encourage them to think about others. Wearing a mask and social distancing will help prevent the virus from spreading to someone who has a pre-existing condition and is more vulnerable to serious illness. As we know, COVID-19 can sometimes cause no symptoms, someone can easily spread the virus without knowing it.

Try to think of someone your loved one knows who may be at risk. Explain that the simple action of wearing a mask can help keep a diabetic relative, a pregnant friend, or a neighbor who has been diagnosed with cancer safe.

Even with all these approaches, you may not be able to convince someone to wear a mask or practice physical distancing. If this is the case, it’s okay to move on. Ultimately, they are responsible for their own health and actions. BUT you will need to draw a firm boundary that you will not be seeing them in person for a while. It may mean taking other steps for childcare, etc. However, it is far better to be alive than to roll the dice because your loved one has opted not to follow safe practices. It may even be best for your emotional wellness to break off communication for a little while. When you are ready to resume communication, try suggesting that you stay connected via phone or video chat. Schedule a call where you agree not to discuss COVID-19.

When it’s time to move on, you’ll probably find yourself feeling worried about the future. Learning how to navigate uncertainty can be tough, but you don’t have to do it alone.

Talking with one of eTalkTherapy’s caring and experienced professionals can help you learn how to cope with your fears and anxieties about the future. We offer private and affordable therapy sessions via video or phone in the comfort of your home. Contact us today for details.

In good health,
Don