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The Mental Health Connection Happy 2022! As we start the New Year, our focus is on “breaking down the barriers to exceptional mental health care for people of all ages, cultures, socioeconomic levels, accessibility challenges and treatment needs.” With this cause in mind, we plan to bring on more In-Home and Medi-Cal providers. And we continue to expand our network of top-quality mental health care professionals—not just in Southern California—throughout the state and beyond. Our goal for 2022 is to extend our reach into other states. This could happen as early as this year’s first quarter. In line with this expansion is our growing involvement in pre-surgical psychological clearances. As Help Therapy grows, we want to show our appreciation to our providers by offering new benefits in the coming months (Stay tuned for more info to come). And be assured that we’re following the news very closely about Omicron and any other new developments and taking the necessary precautions to keep providers and patients safe. Wishing you health and happiness in 2022, Annette Conway, PsyD President Help Therapy January is National Mentoring Month National Mentoring Month, started in 2002, brings national attention to the need for mentors in our communities. It’s also a time to look at how we as individuals, businesses, government agencies, schools and more can work together to encourage people to mentor, giving more young people more opportunities to fulfill their potential. Young people with a mentor are: 52% less likely to skip a day of school. 78% more likely to volunteer regularly in their communities. 130% more likely to hold a club or sports team leadership position. Learn more about this campaign and how you can help. Visit Mentor. Seasonal Depression and SAD The holidays bring anticipation, excitement and joy for many. But when it’s all over, some find returning to normal, everyday life more challenging than others. Seasonal depression, occurring after the holidays, can stem from several common causes. One cause is the letdown after the holiday festivities. Another is financial concerns about paying off holiday spending. A third is the anxiety caused by giving up on New Year’s Resolutions after a few days or weeks. Combine these situations with the thought that there may be nothing much to look forward to in the coming months—characterized by colder and drearier weather. It can be overwhelming. Dreary weather is a cause of Seasonal Affective Disorder too. Researchers believe that the lack of sunlight during Fall and Winter causes changes in our body’s internal clock and rhythms. These changes can cause depression. SAD often lasts through Winter until Spring. The difference between SAD and other types of depression is that symptoms generally improve as the days lengthen during Spring and Summer with SAD. The symptoms of Seasonal Affective Disorder are similar to other forms of depression: Sadness Fatigue and lack of energy Sleeping too much or trouble sleeping Difficulty concentrating Loss of interest in activities SAD is more common for those living in northern regions as they have the least amount of sunlight during Fall and Winter. But SAD can strike in sunnier areas as well, including Southern California. Like other forms of depression, SAD is treatable. Talk therapy can help identify and treat SAD, as it treats other forms of depression—with or without the aid of medication. Light therapy is also often effective in treating SAD. Light therapy involves a particular device that emits light similar to natural outdoor light and replaces sunlight, which can be inadequate during the Fall and Winter months. Other ways that may help relieve depression, especially SAD: Getting outside during the day—especially when it’s sunny Letting the light in and face the window or door when possible Getting some form of exercise daily Diagnosing SAD or Seasonal Depression is the first step. Patient awareness is key to starting a path to recovery. Help Therapy Offers Post-Operative Counseling Whether small or large, surgery is an invasive procedure that can be traumatic. Yet, the emotional ramifications of surgery are not given adequate attention. Instead, attention is focused on the physical outcome of a procedure, as the physical aspect of a person is what the surgery is meant to improve. Varying degrees of anxiety and depression may be seen as “not unusual” or “understandable” fallout from particular types of surgery. But that doesn’t mean it should be accepted or ignored. On the contrary, it should be faced openly, honestly and compassionately. But people undergoing surgery are often not mentally prepared for what’s to come—both before and after surgery. Many are unaware of the possibility of experiencing mental health issues at any point in the process—from minor depressive symptoms to major depression or PTSD. It’s critical to the patient’s recovery and surgery outcome to address the emotional effects of surgery. Prepared patients, especially those with pre-existing mental health conditions, can be more proactive in managing current symptoms and those they may develop from undergoing surgery. Since everyone is unique, every surgery is unique and has the potential for various outcomes—both physical and psychological. And these outcomes can be positive or negative, with short-lived or long-lasting results. Some surgeries are more apt to lead to depression than others. Likewise, depression may last longer with some types of surgeries than others. [READ MORE] What You Need to Know about New Billing Disclosure Requirements The No Surprise Act is in effect. Beginning January 1, 2022, Psychologists and other healthcare providers will need to provide estimated costs of services before starting treatment. Here are some guidelines: Ask if the patient has health insurance coverage (including through government insurance programs) whether or not the patient intends to submit a claim to that insurance. Inform all uninsured and self-pay patients that a good faith estimate of expected charges will be provided before treatment. The requirements of the estimate include: Being available in a clear and understandable written document and other accessible formats Being available in the language spoken by the patient Provided orally when a patient asks about costs or when an appointment is scheduled Provide a good faith estimate of expected charges, including typical additional services or items. This estimate must be provided in the following timeframes: If an appointment is scheduled at least three business days in advance, no later than one business day after scheduling If an appointment is scheduled at least ten business days in advance, no later than three business days after scheduling If a self-pay or uninsured patient requests a good faith estimate without scheduling an appointment, no later than three business days after the request If a patient reschedules an appointment, a new estimate is required within the specified timeframes listed above You can find more information about the requirements of this act here. Featured Practitioner Sarah Bond, PsyD Sarah specializes in cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT) and cognitive processing therapy (CPT). As a certified yoga instructor, she incorporates her experience and knowledge of the healing benefits of mindfulness and self-compassion into her therapy. She began her teletherapy practice in California after starting her career in corporate leadership development. She now works with children, adolescents and adults and has a deep interest in serving Veterans, as she grew up in a military family. In her free time, Sarah enjoys creating recipes, listening to live music and spending time at the beach with her puppy. Events World Braille Day January 4, 2022 Find information here. Martin Luther King Day January 17, 2022 See Calendar for more information. No Name-Calling Week January 18-22, 2022 See Awareness Days for more information. National Hugging Day January 21, 2022 See Awareness Days for more information. National Compliment Day January 24, 2022 See Calendar for more information. Partner With Us Are you a psychologist, LCSW or LMFT? We’re always looking for exceptional mental healthcare providers. Visit helptherapy.com for more information and fill out the quick and easy application. Benefits: Stream of new patients Billing off your plate Flexibility and Freedom Credentialing assistance No hidden costs "The first step towards getting somewhere is to decide you’re not going to stay where you are.” - J.P. Morgan Do you have something to share? We’d love to hear about your successes and accomplishments! Have you: Written an article? Given a presentation? Been featured on a podcast? Contact us at info@helptherapy.com. We welcome your feedback. What would you like to see in this newsletter? Do you have a topic you would like discussed? Have questions? Want to learn more about Help Therapy? Visit helptherapy.com, call 858-481-8827 or email info@helptherapy.com

Whether small or large, surgery is an invasive procedure that can be traumatic. Yet, the emotional ramifications of surgery are not given adequate attention. Instead, attention is focused on the physical outcome of a procedure, as the physical aspect of a person is what the surgery is meant to improve. Varying degrees of anxiety and depression may be seen as “not unusual” or “understandable” fallout from particular types of surgery. But that doesn’t mean it should be accepted or ignored. On the contrary, it should be faced openly, honestly and compassionately. But people undergoing surgery are often not mentally prepared for what’s to come—both before and after surgery. Many are unaware of the possibility of experiencing mental health issues at any point in the process—from minor depressive symptoms to major depression or PTSD. It’s critical to the patient’s recovery and surgery outcome to address the emotional effects of surgery. Prepared patients, especially those with pre-existing mental health conditions, can be more proactive in managing current symptoms and those they may develop as a result of undergoing surgery. Since everyone is unique, every surgery is unique and has the potential for various outcomes—both physical and psychological. And these outcomes can be positive or negative, with short-lived or long-lasting results. Some surgeries are more apt to lead to depression than others. Likewise, depression may last longer with some types of surgeries than others. For example, women may experience post-operative depression up to three years after a mastectomy. And, according to one study, short-term consequences of cardiac surgery included adjustment disorder with varying degrees of depression, major depression, PTSD and cognitive impairments. Although the patients’ depressive disorders generally returned to pre-surgical levels one year after surgery, 5% of these patients still displayed cognitive deficits. Another study looked at patients undergoing hip, knee or spine surgery. Of the patients with less favorable outcomes after undergoing surgery, 25% of spine and knee surgery patients were depressed both pre-and post-surgery. After surgery, an additional 16% of spine and 10% of knee patients developed depression. Even those undergoing optional surgeries, like cosmetic procedures, may still experience depression. Stress, disappointment and discouragement often accompany surgery, which can lead to depression. Factors that can contribute to post-surgery depression include: Pre-existing depression Anxiety over the surgery Facing mortality Chronic pain Reaction to medication Difficulty in or inability to perform everyday tasks Concerns about recovery Feeling guilty about needing to depend on others Anxiety over the financial burden of surgery and recovery Although being proactive and addressing the psychological effects and issues that may arise after surgery, talking with a mental health care specialist at any point in the process can have improved quality of life benefits. Even with mild mental health concerns, many find it beneficial to join a support group or talk with a therapist to understand and better manage thoughts, feelings and concerns that occur post-surgery. This support can help patients heal and make them more likely to adopt and stick with a healthier lifestyle—improving their quality of life presently and in the future.

The Mental Health Connection As the year comes to an end, we look back on all we’ve accomplished, thanks to you, our partner mental health care providers and referring professionals. We’ve added team members to handle the increase in inquiries and referrals to ensure we’re offering the best service to everyone we connect with. We also continue to grow our network of top-quality providers. We could not accomplish any of this without your trust and support. As we look toward the New Year, one direction we’re heading is expanding our reach of pre-surgical evaluations throughout California. We see a need to provide this valuable service to patients planning to undergo surgery. Now, with more and more therapists providing telehealth services, we can expand outside the San Diego area and reach more people. See the article, Help Therapy Offers Pre-Surgical Evaluations Statewide further down in this newsletter and visit our Pre-Surgical Evaluations webpage. All of us here at Help Therapy wish you and your family a Merry Christmas and an abundance of happiness and health in the coming year! Happy Holidays, Annette Conway. PsyD President Help Therapy Opportunities to Spread Peace on Earth and Goodwill Toward All What touches your heart? We all have a particular group that speaks to us—underprivileged youth, those experiencing psychological trauma, homeless pets... Who do you want to help most right now in their mission to improve a situation? There are so many ways to spread holiday cheer and help people in need by volunteering or donating. This website highlights 12 San Diego nonprofits looking for volunteers and provides links to many other national nonprofit organizations. Maybe you want to help seniors in need, for example Help Therapy is sponsoring Socks for Seniors, which provides socks to San Diego seniors. You can drop off socks at Help Therapy, or call 858.945.6682 for more information. If you want to support our troops away from their families this Holiday season, Operation Gratitude has virtual opportunities to write letters of support and thanks. This is the perfect time of year to think of others and how we can give a little of ourselves to bring more joy and peace to those who are struggling. Achieve Success with Your New Year’s Goals Many of us want to be a better version of ourselves and create new healthy habits. We use the start of the New Year as an opportunity for this improvement. Popular New Year’s resolutions are focused on improving health—losing weight and eating healthier. While improving our physical health is something most of us could benefit from, these types of goals are often abandoned. Getting off track with a slice of pizza one day and putting off going to the gym the next often leads to a downward spiral. Excuses pile up and we give up on ourselves, believing we don’t have what it takes to keep a New Year’s resolution. In fact, one study found 77% percent of people studied maintained their resolutions for one week, but only 19% kept them for two years. Why is it so difficult for most of us to keep our resolutions? Maybe it’s our mindset and how we state our intentions. Some of us set too broad of a goal, for example: “Get into better shape.” While others make our resolutions too limiting: “Jog on the treadmill 30 minutes every day before work,” for instance. Setting goals and creating new habits is essential. Strict goals require a lot of energy and willpower to maintain. The bigger the goal, the harder it is to reach. If your goal is to jog 30 minutes on the treadmill every day before work, what happens when “life” happens? On the other hand, saying you’ll “jog or walk” every day gives you flexibility in many variables: distance, time and pace. But this type of goal can trick you into thinking you are doing well if you take a casual stroll for 5 or 10 minutes when you could easily jog at a good pace for 30. Setting a goal to walk or jog one mile, indoors or out, is more effective because it’s specific and gives you something to aim for and achieve and is most likely doable. But, while achievable, it may not be challenging enough—especially as you build up endurance. It’s preferable to give yourself the option of walking or jogging one mile, three miles or five miles because it doesn't put you into an “all or nothing” frame of mind. Plus, it gives you options that offer varying degrees of challenge and can be built upon as you get into better shape. You can adapt to what may occur internally or externally and choose the option that works best for you on any given day. Another aspect of setting up a New Year’s resolution for success is making it enjoyable. This doesn’t mean you need to love working toward your goal, but you can’t dread it. If you’re doing something you hate because you think it’s the only way to get the desired result, you’ll have a tough time sticking with it. For example, if you believe you have to be hungry to lose weight and eat accordingly, you probably won’t be able to stay in that constant state of hunger for long (nor should you). But, if instead of starving yourself, you try a different approach you find more acceptable, such as intermittent fasting, you’ll set yourself up for success, not failure. The last detail in setting your New Year’s resolution is having and remembering the “why.” You’re setting this goal for a reason. Take some time and examine why you want to achieve it. How will your life be different? How will you feel? If you have a compelling “why” and remind yourself of it when you’re having an off day, you’ll have a better mindset, giving you the motivation to carry on. Whatever your New Year’s resolution, it’s essential not to be too hard on yourself if you have a few setbacks, and don’t give up. It won’t always be easy, but if it’s a goal you truly want to achieve—it’s worth it. You’re worth it! Help Therapy Offers Pre-Surgical Evaluations Statewide Of the 310 million major surgeries performed around the world each year, 40 to 50 million are performed in the U.S. It’s estimated that 1–4% of these patients undergoing surgery will die as a result, up to 15% will have a severe postoperative illness or disease and 5–15% will be readmitted within 30 days. These alarming statistics were published by the U.S. National Library of Medicine, National Institute of Health. According to The National Veterans Administration Surgical Risk Study: Risk Adjustment for the Comparative Assessment of the Quality of Surgical Care, at least one complication occurs in 17% of surgical patients. These complications are categorized as infection (such as an infected wound), respiratory (such as pneumonia), and cardiac (such as cardiac arrest). Even if a patient facing surgery isn’t aware of these risks, many are still worried about the procedure itself and going under anesthesia, which can lead to anxiety. This anxiety can have many causes, such as fear of the unknown or having had a bad experience with surgery—either personally or through a friend or relative. Some may fear the result of the surgery, such as a change in appearance after undergoing a mastectomy or an elective cosmetic surgery, such as a tummy tuck. Many people do face an altered life after surgery. In many cases, the goal of surgery is to improve the quality of life for the patient, such as with a knee replacement. Other times the goal is to save a person’s life, as with an organ transplant. But sometimes, the result of surgery causes a person to adapt to a dramatically changed life, as with an amputation. [READ MORE] December is National Safe Toys and Gifts Month As we shop for toys across the U.S. this holiday season, we can trust that the toys we give our children are safe. This peace of mind stems from the actions of The U.S. Consumer Product Safety Commission (CPSC). CPSC imposes some of the most stringent standards in the world for toys. CPSC requires testing by independent, third-party laboratories, enforcing strict limits on lead and phthalates for toys and also stops dangerous toys from being imported and sold—preventing them from reaching children. Even with these safety standards in place, it’s still important to use caution, as some toys and parts of toys can still pose safety hazards, especially for younger children. Featured Practitioner Tina Burke, MA, LMFT Tina specializes in trauma treatment, couples and family counseling, veterans and first responders. She’s an intuitive therapist who looks at each patient’s unique needs. She identifies specific issues and uses the approach that best addresses her patient’s situation. Her goal is to create a comfortable and safe environment for sharing. She provides a transparent counseling experience and explains every step along the healing journey. Her office is in Carlsbad Village where she lives with her husband and labradoodle. Events World AIDS Day December 1, 2021 See World AIDS Day for more information. International Day of Persons with Disabilities December 3, 2021 See United Nations for more information. Human Rights Day December 10, 2021 See United Nations for more information. Partner With Us Are you a psychologist, LCSW or LMFT? We’re always looking for exceptional mental healthcare providers. Visit helptherapy.com for more information and fill out the quick and easy application. Benefits: Stream of new patients Billing off your plate Flexibility and Freedom Credentialing assistance No hidden costs "Christmas isn't a season. It's a feeling.”-Edna Ferber Do you have something to share? We’d love to hear about your successes and accomplishments! Have you: Written an article? Given a presentation? Been featured on a podcast? Contact us at info@helptherapy.com. We welcome your feedback. What would you like to see in this newsletter? Do you have a topic you would like discussed? Have questions? Want to learn more about Help Therapy? Visit helptherapy.com, call 858-481-8827 or email info@helptherapy.com

Of the 310 million major surgeries performed around the world each year, 40 to 50 million are performed in the U.S. It’s estimated that 1–4% of these patients undergoing surgery will die as a result, up to 15% will have a severe postoperative illness or disease and 5–15% will be readmitted within 30 days. These alarming statistics were published by the U.S. National Library of Medicine, National Institute of Health. According to The National Veterans Administration Surgical Risk Study: Risk Adjustment for the Comparative Assessment of the Quality of Surgical Care, at least one complication occurs in 17% of surgical patients. These complications are categorized as infection (such as an infected wound), respiratory (such as pneumonia), and cardiac (such as cardiac arrest). Even if a patient facing surgery isn’t aware of these risks, many are still worried about the procedure itself and going under anesthesia, which can lead to anxiety. This anxiety can have many causes, such as fear of the unknown or having had a bad experience with surgery—either personally or through a friend or relative. Some may fear the result of the surgery, such as a change in appearance after undergoing a mastectomy or an elective cosmetic surgery, such as a tummy tuck. Many people do face an altered life after surgery. In many cases, the goal of surgery is to improve the quality of life for the patient, such as with a knee replacement. Other times the goal is to save a person’s life, as with an organ transplant. But sometimes, the result of surgery causes a person to adapt to a dramatically changed life, as with an amputation. A patient’s emotional state, psychosocial concerns, behaviors, expectations and compliance with the post-surgical regimen all affect the surgery results. Of course, the possibility of death is top-of-mind for many facing surgery. Fear of dying as a result of surgery can extend beyond the fear of death. It often includes anxiety about what will happen to their family if they aren’t around. Mothers of young children worry about how their death will affect them and how they will be taken care of. Breadwinners worry about how their families will survive without their income. Financial concerns also occur when looking at the cost of the surgery. Even with good medical insurance paying 80%, the patient may still be responsible for paying thousands upon thousands of dollars out of pocket. Consider that hospital costs averaged $3,726 per day in California in 2020. That’s in addition to the cost of surgery. All of these fears can compound, causing additional stress to a body whose health is already compromised. For some, these fears can be so intense that they experience physical symptoms such as a racing heart, nausea or chest pain. The more a person dwells on their fear, the more severe their anxiety may become—leading to a panic attack. Plus, if the patient has experienced anxiety in the past, they are more prone to experiencing it again. Patients deciding to undergo elective cosmetic surgery may be at particular risk of developing self-esteem or other mental health issues if the surgery has less than desirable results. These surgeries can have a considerable impact on the appearance of the patient—either positive or negative. Pre-surgical psychological evaluations are becoming more widely recommended and conducted because of their benefits. They are required for certain surgeries, such as bariatric surgery, and specific high-risk individuals. These evaluations can identify possible pre- or post-surgery risk factors and implement interventions to maximize the probability of surgical success. Yet, anyone facing surgery can benefit from exploring their fears with a mental health therapist and learning coping mechanisms to help them through pre and post-surgery concerns. Learn more about Help Therapy's state-wide pre-surgical evaluations here.

Glenn Putnam Goodlove began his professional life in 1962 as a school social worker, college professor and clinical social worker in Long Beach California He retired from Long Beach Community College in 1992 and moved to San Diego to live with his new bride, Sharon Bruce in Tierrasanta. In 1994 he met Mary Adams who created and managed Home Based Effective Living Professionals at that time. For the next 25 years, he was a provider as a Clinical Social Worker and served clients in San Diego County including: Alpine, El Cajon, , La Mesa, Lakeside, Lemon Grove, Mira Mesa, Solana Beach, Spring Valley, and Tierrasanta and. In addition, he served Veteran’s and their families through virtual sessions before and during the COVID 19 pandemic. Through Give an Hour, he had clients from Fresno, Hemet, Lompoc, Lancaster, and San Francisco. He, along with Sharon, received training in Thought Field Therapy from Dr. Roger Callahan, PhD. Sharon is a Certified Diagnostician and Glenn is trained in applying the algorithms to manage mood and behavioral dysregulation. Glenn has practiced meditation and mindfulness for over 40 years. In a workshop with author and teacher, Ram Dass (Richard Alpert), Glenn met with him at the break, and Ram Dass shook his hand and told him “You are O.K. just the way you are”. When the student is ready, the teacher will appear. He has been a teacher, counselor, therapist, mentor and coach to hundreds of students and clients over the past 60 years. Glenn’s most recent training is in Dr. Stephen W. Porges Polyvagal Theory. Scientific evidence shows that what we eat, think, what we do and what we make events mean, may cause dysregulation in our brain/body. From what Glenn learned, he believes that health and well-being is achieved from having adequate sleep (7-8 hours), healthy nutritional choices, regular exercise to increase heart rate and movement, relationships in which you feel loved and cared for (often pets will provide this) and finally, an attitude of gratitude and appreciation for what you have. He believes that positive self-talk can replace guilt and shame feelings from childhood and reducing the effects of fear and anxiety that may contribute to dis-ease and auto-immune disorders. Positive change can come from self-discipline of regular, even daily practice, of diaphragmatic breathing, mindful awareness of thoughts and feelings, and plans and actions to achieve health and well-being. Lastly, he believes that practicing loving kindness with compassion for oneself and other sentient beings is possible and may provide a healthier and safe relationships and save our environment.

The Mental Health Connection It’s at this time of year, especially, we must think of those who are suffering and give our support. As an exhibitor in the Navy SEAL Foundation's fifth annual Whole Warrior Health Impact Forum in La Jolla last month, we were reminded of this fact. It was an outstanding event, focusing on the role of military culture and how we care for and connect with our military community. The presenters were leading experts in their fields, presenting evidence-based approaches to evaluation and treatment across all spectrums of physical and mental health, including suicide prevention and PTSD. I encourage everyone to register and join us for next year's Navy SEAL Foundation conference. The entire event is free, When it comes to helping people with a mental health condition get through the holidays with less suffering, there is much each of us can do. It could be donating food to a homeless shelter, inviting a lonely neighbor over for Thanksgiving dinner, or just lending an ear to someone who is especially troubled this time of year. We all have much to be thankful for, including those who are distraught and may find it challenging to be grateful. Helping others who are suffering to see the many things they have to be thankful for may be the best kind of giving of all. Read "It's Not Always Easy to be Grateful" in this newsletter for more insights. Happy Thanksgiving Annette Conway PsyD CEO Help Therapy November is Adoption Awareness Month As we reflect on all we have to be thankful for this time of year, adopted children and their adoptive parents share thankfulness for each other. In 1976, Massachusetts Governor Mike Dukakis initiated the first major effort to promote awareness of the need for adoptive families for children in foster care. This idea grew in popularity, spreading across the nation. Then in 1984, President Ronald Reagan made the first National Adoption Week proclamation. In 1995, the week was expanded by President Bill Clinton to a month due to its popularity. During November, organizations, businesses, communities, families and individuals celebrate adoption as a beneficial way to build families. The month also includes National Adoption Day (Saturday, November 20th, this year), where courthouses across the nation finalize thousands of adoptions simultaneously. It's Not Always Easy to be Grateful Throughout the year, it’s easy to fall into the trap of looking at what we don’t have and what we want. We compare ourselves to others—friends, family members, celebrities… If we spend time on social media, we’re bombarded with posts, pictures and ads flaunting the latest supposed successes of people who have easily lost weight, made thousands of dollars with little effort, bought their second vacation home... It can be challenging, especially for those suffering from a mental health condition to recognize all the positive things in their lives and be grateful. Maybe we don’t have the perfect body. Perhaps we’re struggling to afford the basics, unable to imagine spending money on anything like a vacation. The holidays are a time of loneliness and despair for many, especially now with all that’s going on in the world. But Thanksgiving is a time to give thanks and be grateful. A key component of gratitude is recognizing the blessings that already exist in our lives. No matter what our situation is right now, we have much to be grateful for. Remembering this makes us happier and able to face the holidays calmly and maybe even enthusiastically. [READ MORE] A Few Words of Wisdom from Glenn Putnam Goodlove Glenn Putnam Goodlove began his professional life in 1962 as a school social worker, college professor and clinical social worker in Long Beach, California. Then in 1994, he joined Home-Based Effective Living Professionals as a Clinical Social Worker and served clients in San Diego County for the next 25 years. He also served Veterans and their families through virtual sessions before and during the COVID 19 pandemic. He’s now planning to retire and wants to share a few things he’s learned along the way. Glenn believes that health and well-being are achieved from getting adequate sleep, making healthy nutritional choices, exercising, having loving relationships (with people or pets) and finally, living with an attitude of gratitude and appreciation for what you have. He believes that positive self-talk can replace feelings of guilt and shame from childhood and reduce the effects of fear and anxiety. Glenn believes positive change can come from the self-discipline of engaging in regular health-promoting practices. These practices include diaphragmatic breathing, mindful awareness of thoughts and feelings and planning and taking actions to achieve health and well-being. Lastly, he believes that practicing loving-kindness with compassion for oneself and others may provide healthier and safer relationships and ultimately save our environment. This Month's Tip Thanksgiving Joy In November 1621, after the Pilgrims’ first corn harvest, Governor William Bradford organized a celebratory feast and invited a group of Native American allies. It’s considered America’s first Thanksgiving. In 1863, President Abraham Lincoln proclaimed a national Thanksgiving Day to be held each November. In 1941 President Franklin D. Roosevelt signed a bill making Thanksgiving the fourth Thursday in November, and here it remains. Here are a few words of Thanksgiving joy today: Let our lives be full of both thanks and giving. Count your blessings. It’s turkey time. There’s always room for seconds. Get your pie on. May the wishbone snap in your favor. Keep calm and gobble on. "Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary.” — Fred Rodgers Featured Practitioner Danielle Lucia, LMFT Danielle Lucia is a Licensed Marriage and Family Therapist practicing in the San Diego and Riverside County areas. Her specialties include Crisis Intervention, Trauma, Youth, SMI/SED, Anxiety, Family Therapy, CBT, Emotionally Disturbed Youth and the Veteran Population. She’s worked with the San Diego Sheriff's Department’s psychiatric emergency response team (PERT), responding to mental health-related 911 calls and also with active duty Marines and their families at Camp Pendleton. Danielle’s current focus is on working with Veterans and First Responders, as she feels they are very underserved populations who deal with a lot of trauma. Events International Stress Awareness Week November 1-November 5, 2021 See The International Stress Management Association for more information. San Diego Psychological Association Fall Conference November 6, 2021 See SPDA for more information. Anti-Bullying Awareness Week November 15-19, 2021 See Stop Bullying for more information. Hunger and Homelessness Awareness Week November 13- 21, 2021 See HHA for more information. International Day of Tolerance November 16, 2021 See United Nations for more information. International Survivors of Suicide Day November 20, 2021 See AFSP for more information. Giving Tuesday November 30, 2021 See Giving Tuesday for more information. Partner With Us Are you a psychologist, LCSW or LMFT? We’re always looking for exceptional mental healthcare providers. Visit helptherapy.com for more information and fill out the quick and easy application. Benefits: Stream of new patients Billing off your plate Flexibility and Freedom Credentialing assistance No hidden costs Do you have something to share? We’d love to hear about your successes and accomplishments! Have you: Written an article? Given a presentation? Been featured on a podcast? Contact us at info@helptherapy.com. We welcome your feedback. What would you like to see in this newsletter? Do you have a topic you would like discussed? Have questions? Want to learn more about Help Therapy? Visit helptherapy.com, call 858-481-8827 or email info@helptherapy.com

Throughout the year it’s easy to fall into the trap of looking at what we don’t have and what we want. We compare ourselves to others—friends, family members, celebrities… If we spend time on social media, we’re bombarded with posts, pictures and ads flaunting the latest supposed successes of people who have easily lost weight, made thousands of dollars with little effort, bought their second vacation home... It can be challenging, especially for those suffering from a mental health condition to recognize all the positive things in their lives and be grateful. Maybe we don’t have the perfect body. Perhaps we’re struggling to afford the basics, unable to imagine spending money on anything like a vacation. The holidays are a time of loneliness and despair for many, especially now with all that’s going on in the world. But Thanksgiving is a time to give thanks and be grateful. A key component of gratitude is recognizing the blessings that already exist in our lives. No matter what our situation is right now, we have much to be grateful for. Remembering this makes us happier and able to face the holidays calmly and maybe even enthusiastically. What are You Grateful for? Take a few minutes and think of ten things you’re grateful for. Here are a few general categories to get you started: People Pets Health Work Home Weather Abilities Free time Balancing Your Time and Energy The holidays are also a time of social connection. We thrive off of community and connecting with others. Yet the time we spend with ourselves, being good to ourselves— practicing self-care and self-love is equally important. We often overextend ourselves during this time of year, adding more stress to our already stressful lives. Pursuing time for ourselves isn’t selfish. It’s actually crucial. We need to take time for ourselves to have the energy and be in the right state of mind to give to others. What are you doing to practice self-care and self-love? It doesn’t have to be anything extravagant such as going to a spa for the weekend (although it can be). It can be something as simple as taking five-ten minutes when you get up in the morning to meditate, pray or set positive intentions for the day. Other nurturing activities can include going for a walk, relaxing in a bubble bath or taking a nap. Throughout the day, pay attention to how you’re feeling. Know when you need space and time for yourself and when you’re ready to be with others in a loving and empowering way. Then, think of how you might offer a bit of kindness or support to someone who may be suffering this time of year— someone who is alone, with no family or friends to spend the holidays with or a family struggling to have enough food on the table. Although Thanksgiving can be a stressful time for many, it can also be a time to reflect on all we have to be thankful for.

The Mental Health Connection Help Therapy is once again looking forward to participating in the annual Navy SEAL Foundation Impact Forum. It’s scheduled for October 4-6, 2021, in La Jolla, CA. This event offers Navy SEALS, along with other veterans and their families the opportunity to learn about behavioral health resources. Many of our provider partners work with veterans—many TriWest and TriCare patients. This event is the opportunity for mental health professionals to listen to guest speakers speak on topics related to mental health concerns facing veterans, providing valuable knowledge they can take back to their practice. We would love to hear from you about your veteran therapy success stories or other knowledge you have gained and would like to share with our readers. Contact us at info@helptherapy.com. We’ve received one such article from Dr. Mark S. Lytle about hypnosis. Be sure to read it further down in the newsletter. Have a safe and happy Halloween. Annette Conway PsyD CEO Help Therapy October is National Domestic Violence Awareness Month and ADHD Awareness Month National Domestic Violence Awareness Month According to the National Child Traumatic Stress Network (NCTSN): An average of 20 people are physically abused by intimate partners every minute. One in three women and one in four men have been physically abused in some way by an intimate partner. One in five women and one in seven men have been severely physically abused by an intimate partner. This month is a time to acknowledge domestic violence survivors and be a voice for its victims. ADHD Awareness Month October is also designated as ADHD Awareness Month, sponsored by the Attention Deficit Disorder Association. During this month, the latest research and clinical studies are highlighted, to discover more effective treatments for Attention Deficit Hyperactivity Disorder. Millions of Americans are affected by ADHD, many without realizing it. The association recommends getting tested for ADHD if you tend to procrastinate, have trouble focusing on a task or generally lack motivation. Halloween Anxiety For some, scary movies, gory images and haunted houses can trigger anxiety. For those suffering from a mental illness, it can be disabling. Here are four ways to help you cope with Halloween and ease anxiety. 1. Acknowledge the Problem People with Halloween-induced anxiety may feel embarrassed about their fear, but their feelings are valid. Telling someone not to be scared or that they’re silly or a coward can make the situation worse. Although Halloween depictions, characters and situations aren’t real, the fear is. Acknowledging these feelings is the first step to managing them. 2. Explore the Why Sometimes it may be apparent why you have a particular fear. Maybe you went through a traumatic event around Halloween, like an accident or a death. Maybe as a child you got separated from your family and got lost in a haunted house. Other times, the “why” is buried. Exploring where your fears and anxieties come from through journaling or working with a therapist can help you identify the source and find ways to work through the trauma. 3. Find Other Ways to Celebrate It’s important to let people that care about you know what you are willing and not willing to do. Setting boundaries and expectations can help you avoid difficult upcoming situations. If your friend wants to go to a haunted house or scary movie, you can suggest another less stressful Halloween or Fall activity. You may feel more comfortable carving pumpkins or baking cute Fall-themed cookies. 4. Learn Coping Mechanisms You can’t always avoid the things that trigger anxiety, especially at Halloween. It’s a big holiday for many, celebrated with decorations, parties and costumes. Your neighbors may have disturbing decorations in their yard and your office may encourage everyone to wear costumes and even give out trick or treat candy. Fortunately, there are coping mechanisms that can help, including: Being around people who don’t suffer from the same fears can be a way to cope with your anxiety. Learning relaxation techniques, like deep breathing, can reduce anxiety. Talking about your anxiety with someone who won’t judge you can bring your fears out in the open where they can be addressed. Consider Hypnosis By Mark S. Lytle, Psy.D When I began my practice as a psychotherapist in San Diego, I taught a class on "Self-Hypnosis and Meditation" and it was so successful I sometimes taught it four nights a week. I had never taught it to a group up until that time. I quickly found out that there were many definitions of what people called hypnosis. I had taught myself hypnosis and smile as I recall that I believe I was driven to learn the skill as a teen to gain confidence and have more control with the opposite sex! That, plus my belief in the power of my own mind, was more than enough to motivate me to become a skilled operator. In graduate school and doing an internship at a San Diego hypnosis clinic, my skills and knowledge improved. During my early years in San Diego (as well as California), I explored practically every meditation group I heard of. I was told by some how different meditation and hypnosis were, but the more I learned, the more similarity I saw. Without getting into a long conversation, I am now of the belief that they are very much the same. I have often said it depends on the purpose and technique used while in the trance. I am satisfied to use the term altered state of consciousness and everyone has experienced that. Even prayer can be included in such a category. But for the sake of brevity, let us stick to the topic "hypnosis” in this article, yet begin with the idea of trance. We have all done things without thinking, driven past our exit, gone into a room and forgotten what we went for and many other unconscious acts. Everyone has a non-conscious part of their mind. Using hypnosis can help one become more in touch with the inner mind. This can be utilized in many ways. Hypnosis is used these days to relieve pain, to enhance well-being, to perform surgery, to ward off nausea, to overcome addictions and to discover the root of a number of psychological problems. People heal faster with hypnosis, experience less anxiety, overcome fears and improve their quality of life. AND you cannot overdose or become addicted, and it has no side effects. No prescription is required and it is capable of treating scores of different conditions. It is clearly a technique to be considered. Depression and the Elderly Everyone needs social connections to thrive. But as people age, they often find themselves spending more time alone. Loneliness and social isolation are associated with higher rates of depression. Although many older adults felt isolated and lonely before COVID-19, the pandemic has amplified this situation. Many seniors view visits with family and friends as special events—something to look forward to with excited anticipation. These visits may be what keeps the individual thriving. When they’re changed from in-person contact to just conversations on the phone—or worse, to infrequent or nonexistent contact—depression may be the result. Prevalence of Depression Among Older Adults Depression isn’t an inevitable part of getting older. But life’s changes such as retirement, declining health and the death of loved ones can trigger depression. A 2019 National Survey conducted by the Centers for Disease Control and Prevention’s (CDC) National Center for Health Statistics revealed several statistics regarding depression: 18.4% of adults 65 and older in the survey experienced symptoms of depression. Women were more likely than men to experience symptoms of depression. Asian adults were least likely to experience symptoms of depression compared with Hispanic, white and black adults. Other statistics revealed by the CDC show: 13.5% of the elderly requiring home care suffer from depression 11.5% of the elderly hospitalized suffer from depression [READ MORE] This Month's Tip 10 Ways to Celebrate Fall Two Popular holiday celebrations happen in the Fall— Halloween and Thanksgiving. But Fall isn’t just about these traditional celebrations. Fall is a beautiful time to get outdoors, bring nature indoors and try a few Fall-inspired foods and drinks. Here are ten fun ways to celebrate Autumn: Collect natures gifts of Fall: colorful leaves, acorns, pinecones, seed pods and berries Go to a pumpkin patch Decorate your home with Fall-themed wreaths, pumpkins, gourds, scarecrows and foliage arrangements Bake pumpkin bread or pumpkin muffins Pick apples Try a new Fall drink: a pumpkin spice latte, chai tea or apple cider Make caramel apples Host a harvest party potluck Attend an Octoberfest Go on a hayride "In any given moment, we have two options: to step forward into growth or to step back into safety." — Abraham Maslow Featured Practitioner Monica Thoelke, MA, LMFT Monica is a marriage & family therapist with nine years of experience. Her practice focuses on working with young adults, adults transitioning through life stages, and those struggling with ADHD, Anxiety, parenthood, and other challenges. Depending on the therapy goals, she uses a variety of approaches that may include Art Therapy, Cognitive Behavioral Therapy or Existential Therapy. Monica describes herself as “a warm and approachable person who brings a positive, honest, grounded perspective to each session.” She offers online video and phone sessions through a HIPAA compliant online teletherapy service. Events National Heritage Month September 15 - October 15, 2021 See National Hispanic Heritage Month for more information. Impact Forum 2021 October 4-6, 2021 See NAVY SEAL FOUNDATION for more information. Mental Health Awareness Week October 4-10, 2021 See NAMI for more information. National Depression Screening Day October 7, 2021 See IAB Health Productions for more information. World Mental Health Day October 10, 2021 See WHO for more information. International OCD Awareness Week October 10-16, 2021 See International OCD Foundation for more information. National Coming Out Day October 11, 2021 See Human Rights Campaign for more information. National Stop Bullying Day October 14, 2021 See National Day Calendar for more information. Partner With Us Are you a psychologist, LCSW or LMFT? We’re always looking for exceptional mental healthcare providers. Visit helptherapy.com for more information and fill out the quick and easy application. Benefits: Stream of new patients Billing off your plate Flexibility and Freedom Credentialing assistance No hidden costs Do you have something to share? We’d love to hear about your successes and accomplishments! Have you: Written an article? Given a presentation? Been featured on a podcast? Contact us at info@helptherapy.com. We welcome your feedback. What would you like to see in this newsletter? Do you have a topic you would like discussed? Have questions? Want to learn more about Help Therapy? Visit helptherapy.com, call 858-481-8827 or email info@helptherapy.com

Everyone needs social connections to thrive. But as people age, they often find themselves spending more time alone. Loneliness and social isolation are associated with higher rates of depression. Although many older adults felt isolated and lonely before COVID-19, the pandemic has amplified this situation. Many seniors view visits with family and friends as special events—something to look forward to with excited anticipation. These visits may be what keeps the individual thriving. When they’re changed from in-person contact to just conversations on the phone—or worse, to infrequent or nonexistent contact—depression may be the result. Prevalence of Depression Among Older Adults Depression isn’t an inevitable part of getting older. But life’s changes such as retirement, declining health and the death of loved ones can trigger depression. A 2019 National Survey conducted by the Centers for Disease Control and Prevention’s (CDC) National Center for Health Statistics revealed several statistics regarding depression. 18.4% of adults 65 and older in the survey experienced symptoms of depression. Women were more likely than men to experience symptoms of depression. Asian adults were least likely to experience symptoms of depression compared with Hispanic, white and black adults. Other statistics revealed by the CDC show: 13.5% of the elderly requiring home care suffer from depression 11.5% of the elderly hospitalized suffer from depression Medical Conditions and Medication Any medical condition, especially those that are painful, debilitating or life-threatening, can result in symptoms of depression. On top of that, medications used to treat many of these conditions also increase the risk of depression in older adults. Anti-inflammatory drugs, cardiovascular drugs, chemotherapy drugs, anticonvulsants, hormone drugs , sedatives and stimulants are some of these medications. Symptoms of Depression Depression in the elderly can manifest in many ways. It’s important to know the signs of depression and what to look for in seniors. Below are symptoms of depression that may be present. Persistent sadness Feeling worthless or helpless Loss of interest in social activities or hobbies Unexplained or aggravated pain or digestive problems Weight loss or loss of appetite Lack of motivation and energy Increased use of alcohol or drug Fixation on death Memory difficulties Neglecting personal care Pacing or fidgeting Unhealthy sleep patterns Difficulty concentrating Excessive worrying Frequent tearfulness Slowed movement or speech Depression or Grieving? One of the consequences of getting old is experiencing the decline and death of loved ones. Depending on the size of the family and number of friends, watching people close to them become ill and die may become a frequent occurrence. Besides dealing with the pain of losing someone who may have been a part of their lives for decades, it also reminds them of their own mortality. Grieving and depression can share symptoms, making it difficult to know which is the cause of the symptoms, but there is one point of distinction. That distinction is the experience of joy. Emotions can change from hour to hour and day to day, but moments of happiness and pleasure can still be felt when grieving, rather than constant despair. Depression or Dementia? Some of the symptoms of dementia and depression can also seem similar. Below are signs of dementia to look for. Becoming confused and disoriented Struggling with short-term memory Not noticing or seeming to care about memory problems Writing, speaking, and language skills become impaired Treatment Antidepressants and therapy are often the recommended treatment. But lifestyle factors can play a big part in helping a senior to feel better, too. Daily exercise, healthy eating habits and increasing social support are important lifestyle factors that can help individuals struggling with depression. Friends and family members may need to be enlisted to help the senior implement these healthy and healing lifestyle changes. Establishing routines can help. Examples include going for a walk every day at 9 am, shopping at the market for fresh vegetables and fruit every Saturday afternoon and joining a club or organization that meets every Tuesday at 11 am. The specifics of the activity are less important than the act of actively participating in healthy lifestyle changes.

The Mental Health Connection Back in June, we were honored to be nominated as one of San Diego’s Best in The San Diego Union-Tribune’s readers poll. I’m happy to announce that Help Therapy was voted one of San Diego’s Best for 2021, not once, but twice! We appreciate your support and entrusting Help Therapy with the care of your clients. Now, more than ever, mental healthcare providers play an essential role as we learn to adapt to our ever-changing and uncertain world. One of the focuses of this month, suicide prevention, clearly demonstrates that many people desperately need the help and support of skilled and caring mental healthcare professionals. We’ll continue to do our best in providing your referrals with the most qualified providers best suited to each of their particular needs and desires. As a reminder, we’d love to share your accomplishments with our community members, such as patient success stories and presentations. Contact us at info@helptherapy.com. Sincerely, Annette Conway Psy.D CEO Help Therapy September is National Recovery Month Millions of lives have been transformed through recovery from a substance use and/or other mental health illness. Yet, these successes often go unnoticed by the general population. National Recovery Month (Recovery Month) aims to educate people—proving that those with a substance abuse and/or mental health illness can and do live healthy and rewarding lives. This observance further spreads the message that behavioral health is an essential part of overall health and that treatment is effective and people can and do recover. The day was established by the Association for Addiction Professionals (NAADAC) to commemorate the hard work and dedication of addiction professionals. This years’ National Recovery Month theme is, “Recovery is For Everyone: Every Person, Every Family, Every Community.” The Future of Telehealth Since the pandemic’s beginning, many of us have embraced telehealth as an alternative to in-office visits. States enhanced private insurance coverage of telehealth services to encourage the use of these virtual appointments. But as time goes on there is concern around future billing and reimbursement. Policymakers are now considering how best to regulate telemedicine moving forward. Should pay parity remain, revert to pre-pandemic rates or should new policies be implemented? Those in favor of keeping pay parity argue that pre-COVID 19 telehealth rates are too low for healthcare providers. Those against pay parity contend that lower payment rates should be established for telehealth services to avoid overuse. Healthcare professionals offering telehealth services need to know how to bill patients and receive reimbursement in this ever-changing environment. If you need help navigating through the twists and turns of the telehealth environment, this Telehealth Reimbursement Guide may be beneficial. This guide answers questions such as: How do you bill for telemedicine? How does reimbursement differ for Medicare or Medicaid vs. private payers? Time will tell how the patient-therapist relationship and the outcomes of therapy will be affected by virtual sessions and if it’s a cost-effective practice for patient and practitioner. 6 Tips to Get the Most Out of Therapy The ability to work with a mental health expert is becoming more accessible due to the availability of telehealth. Here are six tips to getting the most out of therapy you may want to share. Working with a psychologist, therapist, or other mental health professional can be life-changing for those suffering from a mental illness. But you don’t need to be diagnosed with a disorder to benefit from therapy. Therapy gives you the opportunity to be heard. It’s a safe place to explore your thoughts, feelings, and patterns of behavior. The ability to work with a mental health expert is becoming more accessible due to the availability of telehealth. Here are six tips to getting the most out of therapy you may want to share. 1. Find the Therapist That’s the Right Fit for You Not every mental healthcare provider will be a good fit. Therapists have varied training, specialize in different types of mental illness and use different techniques. Start by clearly identifying what you are seeking help for. If you’re struggling with anxiety, for example, you may find a therapist who regularly treats anxiety a better fit than one specializing in substance abuse. You also want to consider what type of sessions you prefer—in-office, at home or online. You may even have the option to have some of your sessions in-office and others online. Read more This Month's Tip 3 Ways to Boost Your Mental Health This is a list of three small but impactful ways to enhance your mental health, bringing more joy and reducing stress. 1. Practice self-care and make yourself a priority Eat a healthy diet Exercise Get quality sleep Practice mindfulness or meditation Take daily “me time” 2. Disconnect from electronics and social media Establish an electronics-free time Turn off WiFi before going to sleep Avoid checking email and social media as soon as you get up 3. Engage in activities that provide meaning Take up a hobby Volunteer Spend time in nature Travel "Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary." — Fred Rogers Featured Practitioner Dr. Ernest Llynn Lotecka Ernest Llynn Lotecka, Ph.D., has practiced behavioral health psychology for over three decades. He has worked with a wide range of clients on successful solutions to life’s challenges — specializing in PTSD, anxiety, depression and social problems. Dr. Lotecka’s professional approach emphasizes coping skills and improving the quality of relationships. He has worked with adults, children and families in a variety of outpatient, residential, home, and day programs including addiction treatment. He also embraces telehealth as a way to connect with many of his clients. His history includes community service and training, research and authoring several publications, including: People Skills and Self-Management — how to learn important skill sets including communications, relationships, focusing, goal-setting, relaxation/serenity, and decision-making. Attention. Better Attention, and Best Attention — a compact focusing guide for clarifying, mobilizing, engaging, strengthening, and sustaining valued priorities with a range of proven methods to assist in obtaining goals. Events National Suicide Prevention Month September 1 -30, 2021 See the National Suicide Prevention Lifeline for more information. National Suicide Prevention Week September 6-12, 2021 See Health Resources & Services Administration for more information. World Suicide Prevention Day September 10, 2021 See National Today for more information. National HIV/AIDS Day and National Aging Awareness Day September 18, 2021 See HIV.gov and CDC for more information. World Alzheimer’s Day September 21, 2021 See awareness Days and Alzheimer's Disease international for more information. National Gay Men’s HIV/AIDS Awareness Day September 27, 2021 See CDC for more information. Partner With Us Are you a psychologist, LCSW or LMFT? We’re always looking for exceptional mental healthcare providers. Visit helptherapy.com for more information and fill out the quick and easy application. Benefits: Stream of new patients Billing off your plate Flexibility and Freedom Credentialing assistance No hidden costs Do you have something to share? We’d love to hear about your successes and accomplishments! Have you: Written an article? Given a presentation? Been featured on a podcast? Contact us at info@helptherapy.com. We welcome your feedback. What would you like to see in this newsletter? Do you have a topic you would like discussed? Have questions? Want to learn more about Help Therapy? Visit helptherapy.com, call 858-481-8827 or email info@helptherapy.com

The ability to work with a mental health expert is becoming more accessible due to the availability of telehealth. Here are six tips to getting the most out of therapy you may want to share. Working with a psychologist, therapist, or other mental health professional can be life-changing for those suffering from a mental illness. But you don’t need to be diagnosed with a disorder to benefit from therapy. Therapy allows you to be heard. It’s a safe place to explore your thoughts, feelings, and patterns of behavior. The ability to work with a mental health expert is becoming more accessible due to the availability of telehealth. Here are six tips to getting the most out of therapy you may want to share. 1. Find the Therapist That’s the Right Fit for You Not every mental healthcare provider will be a good fit. Therapists have varied training, specialize in different types of mental illness and may favor some techniques over others. Start by clearly identifying what you are seeking help for. For example, if you’re struggling with anxiety, you may find a therapist who regularly treats anxiety a better fit than one specializing in substance abuse. You also want to consider what type of sessions you prefer—in-office, at home or online. You may even have the option to have some of your sessions in-office and others online. 2. Set Realistic Goals Often we compare ourselves to others. If you suffer from depression, for example, it’s not realistic to expect to become the life of the party by the end of the month. Your therapist will work with you to set specific, realistic goals. 3. Be Honest Know that when you’re in a therapy session, you’re in a safe place. You’re free to talk about your thoughts and feelings without judgment. Being honest with your therapist and yourself allows you to heal and grow. The more you can reveal to your therapist, the better equipped they are to help you get the results you’re looking for. 4. Keep a Journal During your therapy, you may discover new things about yourself. It can be helpful to write down these discoveries and the feelings that come with them. Writing notes about your healing journey, what you learn in your sessions and any suggestions your therapist has given you can be a helpful tool, moving you closer to your goals. 5. Make Therapy Your Priority As the saying goes, “practice makes perfect.” Therapy isn’t easy, and results aren’t automatic. You have to show up, and you have to do the work. Schedule regular appointments and don’t let life interfere. Always keep in mind why you are seeking therapy and what you want to achieve. Missing appointments will likely delay your progress. 6. Be patient Therapy is an investment in yourself. Just like a financial investment, results don’t happen overnight. It takes time to grow. Your progress may be slow at times, and it may even seem that you’re not making any progress at all. But be patient with yourself and your therapist. If you have concerns about your progress, talk with your therapist about it. Regardless of your reason for seeking therapy, working with a mental healthcare professional can have meaningful and lasting benefits.

Our organization remains open during the COVID-19 pandemic. We are continuing to serve clients while keeping the health and well-being of all at the highest priority. The Help Therapy team are seeing patients in-person, online, or over the phone. As needs change, patients can transition between in-person, home-based and teletherapy while keeping their same therapist. Telehealth Visits If you don't feel comfortable meeting face to face with a therapist, Help Therapy provider partners are all available to meeting online or over the phone. For many throughout the pandemic, telehealth has been the preferred method for meeting with their therapist. The telehealth platform used by providers is 100% HIPAA compliant and easy to use. For those that don't have access to a computer or internet connection or don't feel comfortable with online sessions, you may meet with your therapist over the phone. Seeing a provider online or over the phone is covered by most insurances. You have the option to start with telehealth visits then transition back to face-to-face therapy with the same therapist when you feel comfortable. Phone consults are available at hospital emergency rooms and other settings. In-Person Visits For in-person appointments, providers are maintaining strict COVID-19 safety protocols, including thermometers, hand sanitizers, protective gloves and masks. The health and well-being of our clients and providers is our highest priority. For any other questions or inquiries, please call our care team at (855)449-0159 or email info@helptherapy.com. Stay safe and well.