Our therapists provide online therapy in Pittsburgh, PA

Barbara: My go-to approach for helping people in online counseling is collaborative therapy. I prefer collaborative therapy because it provides the context of each client being the expert in their lives and actively working with me, the therapist, who has expertise in psychology. Additionally, with online counseling there can be additional comfort in your own home and allow flexibility that make it feel more like a collaboration rather than a clinical appointment.

Molly Maureen: My go-to approach for helping people in online therapy is the same as in-person therapy. I start where they are, meaning what prompted them to come to therapy and what is weighing on them the most. My style is eclectic, so I prefer to adapt my methods to meet their needs, and this changes as therapy progresses. This allows for continued progress as the client's needs change.

Barbara: I teach the following tools in online counseling:

• breathing techniques (square breathing, breath work)
• mindfulness/present focus
• grounding techniques (five senses, physical sensations, fidget/focus object, muscle relaxation)
• journaling (freeform, bullet, prompts, daily success/struggle)
• socratic questioning (cognitive challenging and rationalization of thoughts)
• reframing (perspective shift and broadening mindset)
• self-care skills (awareness of importance of basic needs)

Molly Maureen: These are some of the tools or coping skills that I teach in online therapy:

• Problem-solving: looking at your situation to identify what you CAN do for yourself instead of only seeing the problem.
• Mindfulness: techniques that increase your awareness and help you focus on being present in the moment and connecting with your thoughts and feelings.
• Grounding exercises: part of mindfulness often used to cope with feeling anxious or overwhelmed.
• Communication skills: learning to express your thoughts and emotions appropriately to yourself and others; this includes listening skills.
• Relaxation techniques: used to reduce stress, anxiety, and other symptoms as well as for self-care.
• Stress management techniques including self-care.

Barbara: I know a client is making meaningful progress in online counseling when they begin to notice their perspective shift and highlight their own empowerment, have increased awareness of their triggers, and actively acknowledge their basic needs. Additionally, the goals that we set will have a frequency that we will work towards, for example increasing self-care skills or decreasing symptoms. I always like to preface that progress is not linear and will be an ongoing tool during treatment to challenge negative perceptions of self.

Molly Maureen: I know a client is making meaningful progress in online therapy when they report using skills that they learned in therapy successfully. Anytime someone reports that therapy is helping them feel better, that is progress. When someone is able to incorporate new coping skills into daily life and see their own progress that is meaningful. Even small positive changes to your perspective and behaviors will have a significant and meaningful impact in your life.

Barbara: Clients can supplement their time in online counseling by utilizing their network of supports and relationships, create physical activity routine to enhance self-care, seek resources on their specific struggles, journaling about emotion cycles and seeking out additional resources such as group therapy.

Molly Maureen: Clients can supplement their time in online therapy by reading articles or books to increase their knowledge and understanding. I often make suggestions or send links to articles that are specific to their needs or concerns. If you find information on your own, it is always a good idea to ask your therapist to confirm that the information is accurate, especially for information found on social media or online videos.

Barbara: To prepare for your first online counseling session, you can create a space in your home that feels comfortable, private and separate from those you are living with at the time. It is very helpful to create boundaries around your time in therapy and to make this space your own and part of the routine.

Molly Maureen: To prepare for your first online therapy session, you can plan to be sitting in a private space, preferably at home, so you will feel comfortable discussing your concerns. If there is anyone else in your home at the time, ask them not to disturb you for the duration of the session. Make a list of questions and/or concerns. Have a list of any medications that you are taking (prescription, OTC, and supplements). Have a list of prior mental health treatments with dates and names if possible. But most of all, be kind to yourself and allow yourself to be open to the idea of exploring your thoughts and emotions.