Our therapists provide online therapy in Chicago, IL

My go-to approach for helping people in online therapy combines cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), mindfulness-based techniques, and solution-focused interventions. I prefer this integrative approach because it offers a comprehensive toolkit for addressing a wide range of mental health concerns while leveraging the unique benefits of each therapeutic modality in the online environment. By incorporating elements of CBT, I can help clients identify and challenge unhelpful thought patterns and behaviors, empowering them to develop more adaptive coping strategies and achieve their therapy goals. DBT techniques complement this approach by providing additional skills for managing intense emotions, improving interpersonal relationships, and cultivating mindfulness. Integrating mindfulness techniques such as deep breathing, body scans, and guided meditation allows clients to cultivate self-awareness, reduce stress, and enhance overall well-being.Additionally, solution-focused interventions help clients identify their strengths, resources, and goals, shifting the focus towards solutions rather than dwelling on problems. This collaborative and goal-oriented approach promotes resilience and empowers clients to enact positive changes in their lives. Furthermore, this integrative approach is well-suited to the online format, as it provides clients with practical tools and strategies they can implement independently between sessions, fostering continuity of care and promoting sustained progress over time.

In online therapy, I teach the following tools:

• Cognitive restructuring: Cognitive restructuring involves identifying and challenging unhelpful or distorted thought patterns that contribute to distressing emotions and behaviors. Clients learn to recognize and reframe negative thoughts, replacing them with more balanced and realistic perspectives.
• Mindfulness techniques: Mindfulness techniques, such as deep breathing exercises, body scans, and guided meditation, help clients cultivate present-moment awareness and reduce stress and anxiety. These practices promote relaxation, emotional regulation, and overall well-being.
• Dialectical behavior therapy (DBT) Skills: DBT skills include mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Clients learn practical strategies for managing intense emotions, coping with distressing situations, and improving interpersonal relationships.
• Solution-focused interventions: Solution-focused interventions help clients identify their strengths, resources, and goals, focusing on solutions rather than dwelling on problems. Clients learn to identify small, achievable steps they can take to move towards their desired outcomes.
• Behavioral activation: Behavioral activation involves scheduling and engaging in pleasurable and meaningful activities to counteract low mood or depression. Clients learn to identify activities that bring them joy or fulfillment and create a structured plan to increase their participation in these activities.
• Relaxation techniques: Relaxation techniques, such as progressive muscle relaxation and visualization exercises, help clients reduce physiological arousal and promote feelings of calmness and relaxation. These techniques can be useful for managing stress, anxiety, and physical tension.
• Problem-solving skills: Problem-solving skills help clients identify problems, generate potential solutions, and implement effective strategies to address challenges in their lives. Clients learn to approach problems in a systematic and adaptive manner, enhancing their ability to cope with stressors.

I know a client is making meaningful progress in online therapy when several key indicators are observed. Firstly, there is a noticeable reduction in the intensity and frequency of the symptoms or issues they sought therapy for, such as decreased levels of anxiety, depression, or other distressing emotions. Additionally, the client demonstrates an increased awareness of their thoughts, emotions, and behaviors, as well as a greater ability to apply the coping skills and strategies learned in therapy to real-life situations. Another sign of progress is improved self-confidence and self-efficacy, as the client becomes more empowered to navigate challenges and make positive changes in their lives. Furthermore, there is evidence of improved interpersonal relationships and communication skills, as the client reports greater satisfaction and harmony in their interactions with others. Importantly, progress is also reflected in the client's overall sense of well-being and quality of life, as they report feeling more hopeful, resilient, and satisfied with their circumstances. Ultimately, meaningful progress in online therapy is characterized by positive changes in thoughts, behaviors, emotions, and overall functioning, leading to improved mental health and a greater sense of fulfillment and purpose in life.

Clients can supplement their time in online therapy with various activities and practices to enhance their progress and reinforce therapeutic gains. Engaging in regular self-care activities, such as exercise, relaxation techniques, and hobbies, can help individuals manage stress, promote relaxation, and enhance overall well-being. Journaling can provide a valuable outlet for processing thoughts and emotions, allowing clients to gain insight into their experiences and track their progress over time. Additionally, practicing mindfulness exercises, such as deep breathing, body scans, or guided meditation, can help clients cultivate present-moment awareness and reduce anxiety and stress. Seeking out peer support groups or online communities for individuals undergoing therapy can provide additional encouragement, validation, and practical tips for coping with challenges. Moreover, maintaining a healthy lifestyle, including balanced nutrition, adequate sleep, and limiting substance use, can support overall well-being and complement the therapeutic process. By actively engaging in these supplemental activities and practices, clients can enhance the effectiveness of online therapy and promote long-term positive outcomes.

To prepare for your first online therapy session, you can take several steps to ensure a smooth and productive start to your therapeutic journey. Firstly, familiarize yourself with the technology and platform that will be used for the session, ensuring that you have a stable internet connection and any necessary software or apps installed on your device. Set up a quiet and comfortable space where you can participate in the session without interruptions or distractions. Reflect on your reasons for seeking therapy and identify specific goals or areas of concern you would like to address during the sessions. Writing down any thoughts, emotions, or behaviors you have been experiencing can help you articulate your needs and provide a starting point for discussion with the therapist. Additionally, gather relevant information about your personal history, including past experiences, relationships, and significant life events to provide context for your current difficulties. Finally, approach the session with an open mind and a willingness to engage in the therapeutic process, even if it feels challenging or uncomfortable at times. By proactively engaging in these preparatory steps, you can set a strong foundation for your online therapy journey and maximize the potential for positive outcomes.