What is Anxiety?

Anxiety is a feeling of worry, fear, or apprehension, usually about something that has an uncertain outcome. Although we all experience anxiety from time to time, it can affect our quality of life and our ability to function normally if it is severe or persistent.

In general, anxiety has three types of symptoms:

• Physical, which can include restlessness, heart palpitations, shortness of breath, muscle tension, dry mouth, nausea, tingling in your hands or feet, and insomnia or other sleep disturbances.
• Emotional, including feeling fearful, uneasy, or irritable.
• Cognitive, including having trouble concentrating, focusing on the worst possible outcomes, and being unable to rationally evaluate how threatening a particular situation or event is.

When to Seek Treatment for Anxiety

Getting an official diagnosis of an anxiety disorder isn’t necessary before you start looking for potential ways to reduce your anxiety symptoms. You know when you are not yourself. Rather than relying on a checklist, ask yourself if your anxiety is distressing to you. If it’s interfering with your relationships, physical health, work life, or overall feeling of well-being, that’s all you need to go forward.

Treatments for Anxiety

Common treatments for anxiety include therapy and medications such as antidepressants, anti-anxiety medications (benzodiazepines), and beta blockers. Therapy is always recommended if medication is prescribed because research has shown that medication is much more effective alongside therapy than without it.

For many people, therapy on its own can be extremely effective. It can be a good way to start exploring the nature, severity, and causes of the anxiety you’re struggling with.

Online Therapy for Anxiety

Psychotherapy is now delivered online as well as in person. Counselling can take place through virtual meetings like Zoom and FaceTime, over the phone, and even via text message or e-mail.

Advantages of Online Therapy for Anxiety

If you’re used to thinking of therapy as face-to-face meetings, you may be surprised to learn that online therapy can be just as effective and that it has advantages when it comes to treating anxiety.

Connect with a Therapist Anywhere in The World

Online therapy allows you to choose a therapist who lives in your town or on the other side of the world. Having a good match with your therapist is very important to getting care that is helpful to you and to making progress in your treatment. Finding someone you can easily connect with takes a great deal of the anxiety out of the process; being free of geographic restrictions means that you’ll have more options and that you’ll be more likely to find the right therapist for you.

You also don’t need to worry about missing appointments if you have to travel for work or will be on vacation. All you need is a reliable Internet connection to attend your sessions.

Increased Comfort

Anxiety can make it difficult to feel comfortable in unfamiliar environments. With online therapy for anxiety, you can attend your sessions in a setting of your choosing, whether that’s at your home, in a quiet space at work, or even outside.

If you have social anxiety, online therapy can feel much less intimidating than face-to-face therapy. You don’t have to worry about how you’re dressed or how you move if those are things that exacerbate your anxiety. You can even start your program of therapy with phone calls or text messages if video meetings are challenging for you. If you like, you can switch to video when you feel more comfortable.

Decreased Stigma

Some people with anxiety worry about what others will think of them if they’re seen walking into a therapist’s office. With online therapy, that concern is eliminated. You can attend your appointment without anyone knowing that it’s anything other than a regular meeting.

Flexibility

Scheduling your therapy appointments is much easier with online therapy; you don’t have to leave time for travelling to your sessions, and many therapists can see you after normal office hours. This reduces the anxiety of fitting your therapy into your day or having to move other things around.

Access to Resources

Your therapist may want to direct you to additional resources such as online journaling apps, sources of information about anxiety, or groups that you can join. This is much easier with online therapy because your therapist can send you these resources directly, and you can even explore them together. With face-to-face therapy, you would have to write them down and look at them later, which poses an additional set of barriers to you getting the help you need.

Final Thoughts About Online Therapy

Online therapy has significant advantages for people dealing with anxiety, but only you can decide if it is the right type of counselling for you. If you try it and find that it’s not effective, you can always start there and switch to face-to-face counselling.

The team at Kari Walton Counselling has helped hundreds of people just like you, both face-to-face and online. As counsellors and as individuals, we all understand the challenges that people with anxiety face in their daily lives, and our only goal is to help you move through your life with more confidence, free of the fears and worries that are holding you back.

We offer a wide range of treatment options, including person-centred counselling, psychodynamic therapy, humanistic counselling, integrative therapy,  cognitive-behavioural therapy, dialectical behaviour therapy, hypnotherapy, group therapy, neurofeedback, and couples and family therapy, depending on your preferences and needs.

Contact us today to make an appointment. Let’s work together to get your anxiety under control and your life back in your own hands.

References

1. Depression and Anxiety Among US Children and Young Adults. JAMA Network Open. doi:10.1001/jamanetworkopen.2024.36906

2. Anxiety, Worry, and Grief in a Time of Environmental and Climate Crisis: A Narrative Review. Annual Review of Environment and Resources. org/10.1146/annurev-environ-012220-022716

The post Dealing with Anxiety? Online Therapy Can Help appeared first on Kari Walton Counselling Services.

If you are looking into online therapy yourself, this article is for you. Read on to discover the pros and cons of virtual mental health care and find information to help you decide if online therapy in Ontario is right for you.

What Is Online Therapy?

Online therapy is mental health counselling that is delivered through digital media such as smartphone apps, virtual meeting tools like Zoom and Facetime, text messages, internet phone connection, or email.

Advantages of Online Therapy

Online therapy in Ontario has some unique benefits:

Accessibility

If you live in a remote area, have mobility challenges, or travel frequently, online therapy is an accessible option. No matter where you are, all you need is an Internet connection. Many online counsellors also conduct sessions in the evenings or on weekends, making this form of counselling even more accessible.

Comfort

Online therapy happens in your own space. You can sit in your bedroom, in a private office at work, or even outdoors. Being able to choose your environment can make it easier to open up to your therapist, improving the effectiveness of the counselling.

Avoiding Stigma and Maintaining Privacy

Unfortunately, there is still a stigma attached to mental health counselling. Going to a therapist’s office can be a barrier to some people because they may worry about being spotted by a friend or coworker. Until our culture fully accepts psychotherapy as normal and healthy, online therapy may be more comfortable for some people.

Cost Savings and Convenience

Getting counselling online eliminates expenses like transportation, parking, and missed hours at work. It’s also quite convenient, especially during busy (and stressful) holiday periods.

More Options for Therapists

Online therapists may live in your community or on the other side of the world. This gives you plenty of options for professionals to work with. That can be particularly helpful if you want a therapist who speaks another language or specializes in a type of treatment that is not readily available in your community.

Limitations and Challenges of Online Therapy

Although it has many advantages, online therapy also has drawbacks.

Technology Requirements

For online therapy in Ontario, you need a reliable internet connection. You also need to be comfortable with the medium and the app you will use to talk with your counsellor. This can be a barrier to older people or anyone else who may not be as adept at using technology.

Technological issues can also be disruptive in an online therapy session, making it less suitable for intense discussions or very emotional issues.

Lack of Physical Presence

In online therapy, non-verbal signals such as body orientation and movements may be missed by your counsellor, removing an important channel of communication. It can also change the quality of the connection between you, which is critical to some forms of therapy.

At the same time, some types of therapy are more effective when these signals are removed from the conversation. As you are deciding on a format for your therapy, consider the role that physical presence plays in your own communication style and in the type of therapy you want to get.

Another consideration is how accustomed you are to communicating online rather than face-to-face; people who grew up in the digital era may actually be more comfortable with online therapy.

Not Suitable for Serious Psychiatric Problems

If you have a complex condition or you are experiencing a serious mental health crisis, you may need to see someone in person. Although you may also have ongoing online counselling, be prepared for an adjunct treatment method if you have several interacting conditions, have been in crisis in the past, or are going through a particularly challenging time.

If you are in immediate crisis, call 9-8-8 for Canada’s National Suicide Hotline.

Does Online Therapy Work?

Online therapy can be as effective as in-person therapy, but “it depends.” This is partly because online therapy has grown so quickly that research about its effectiveness is still being done¹. However, a few things have been discovered:

• As discussed above, online therapy is not suitable for serious mental illnesses or in crisis situations, where a more intensive and direct approach is best.
• For treating depression and anxiety, online therapy can be as effective as face-to-face counselling², although more research is being conducted.
• Therapists have had success in treating perinatal mental health disorders online³. This is hopeful news for pregnant people or new parents since their travel options may be restricted.

Is Online Therapy Right for You?

Only personal experience can determine if online therapy is suitable for you, but there are some questions you can ask to help you make a decision:

• Do you have access to the right technology and a reliable internet connection?
• Do you have a private space where you can do online therapy without being interrupted or distracted?
• Does the counselling service or platform provide the kind of therapy you are looking for?
• Do your current mental health challenges require immediate intervention or intensive treatment?
• Does the counselling platform or service allow you to choose a therapist yourself or switch therapists at any time?

Final Thoughts About Online Therapy

We still have much to learn about online therapy’s effectiveness and how well it works for specific conditions. That said, trying it out may answer the question of whether it is right for you. Many services and individual therapists offer consultations so you can talk about how suitable online therapy is for you before you commit to it.

The team at Kari Walton Counseling is available to help you make decisions about the type of care that could help with your current mental health challenges. With counselling, this is often the first part of the process, especially for people who are new to psychotherapy for mental health counselling.

We offer a wide range of treatment options, including person-centred counselling, psychodynamic therapy, humanistic counselling, integrative therapy,  Cognitive-Behavioural Therapy, Dialectical Behaviour Therapy, hypnotherapy, group therapy, neurofeedback, and couples and family therapy, in an environment where you’ll feel supported and understood.

Contact us today to make an appointment. Let’s work together to make this holiday season as worry-free as possible.

References

1. Psychotherapy at a Distance: American Journal of Psychiatry https://doi.org/10.1176/appi.ajp.2020.20050557
2. Effectiveness of online psychological and psychoeducational interventions to prevent depression: Systematic review and meta-analysis of randomized controlled trials: Clinical Psychology Review https://doi.org/10.1016/j.cpr.2020.101931
3. The effectiveness of online psychotherapy interventions for the treatment of perinatal mental health disorders: A systematic review: Ulster University https://pure.ulster.ac.uk/en/publications/the-effectiveness-of-online-psychotherapy-interventions-for-the-t

The post What is Online Therapy and Does it Really Work? appeared first on Kari Walton Counselling Services.

What Is Online Therapy and How Does Online Therapy Work?

Online therapy in Canada provides mental health support through digital platforms, allowing you to connect with licensed, trained professionals from the comfort of your own space. Through methods like video sessions, phone calls, or messaging, online therapy in Ontario enables access to care without the need for travel or traditional office visits. This means you can receive help that fits seamlessly into your life. Online therapy makes it easier to prioritize your well-being on your own terms.

Can Online Therapy Really Work Just as Well as In-Person Therapy?

If you’re wondering, “Is online therapy effective?” Absolutely. But how effective is online therapy?

Research has shown that online therapy can be just as effective as traditional, in-person sessions. A recent study published in the Canadian Medical Association Journal (CMAJ)* found that Cognitive Behavioural Therapy (CBT) done remotely with a therapist works just as well as in-person CBT for a variety of mental health challenges, like depression, anxiety, and even chronic pain.

With online therapy, you get the same valuable support, but from wherever you feel most at ease. Being in a familiar space often makes it easier to open up, and you avoid the stress and hassle of travel. For everyday stress or bigger challenges, connecting with the right therapist online can feel just as impactful, bringing quality support to you in a way that fits smoothly into your life.

What Kinds of Problems Can Online Therapy Help With?

Managing Anxiety and Stress

It’s easy to feel trapped by worries about work, relationships, or personal goals. Through online therapy in Ontario or an Online therapy centre, therapists help you identify the sources of your anxiety and stress while teaching you strategies to cope. Whether it’s mindfulness, Cognitive Behavioural Therapy (CBT), or relaxation techniques, you’ll gain the tools to calm your mind and regain control over your emotions.

Overcoming Depression

Depression can make you feel isolated, but you don’t have to face it alone. Online therapy provides a safe, supportive space where you can discuss your feelings. Licensed therapists in online therapy in Ontario will work with you to understand the root causes of your depression and provide techniques to help lift your mood over time.

Addressing Relationship Issues

If you’re facing challenges with a partner, family member, or friend, online therapy can help you manage these complicated dynamics. Many therapists specialize in couples counselling or family therapy, providing a neutral space where both parties can communicate openly and work through their issues.

Healing from Trauma and PTSD

Trauma can leave deep emotional scars, and online therapy offers a lifeline for those dealing with Post-Traumatic Stress Disorder (PTSD) or other trauma-related issues. Therapists in online therapy in Ontario are trained to work with trauma survivors, helping them process their experiences in a safe and supportive environment. With approaches like Eye Movement Desensitization and Reprocessing (EMDR) or Trauma-Focused Cognitive Behavioural Therapy (TF-CBT), you can begin the journey toward recovery and regain a sense of safety and peace.

Coping with Addiction

Addiction is a complex issue that affects not only the individual but also their loved ones. If you’re dealing with substance abuse, gambling, or another form of addiction, online therapy provides confidential, judgment-free support. Licensed therapists in online therapy in Ontario can help you understand the underlying causes of your addiction and create a recovery plan.

Does Insurance Cover Online Therapy in Ontario?

Many people are asking, “Is online therapy covered by insurance?” In many cases, yes! Many health insurance plans in Ontario do cover online therapy as long as the therapist is licensed by a regulatory body like the College of Registered Psychotherapists of Ontario, the College of Social Workers and Social Service Workers (OCSWSSW) or the College of Psychologists of Ontario. If you’re thinking, “Does Blue Cross cover online therapy?” confirm your benefits before starting therapy, as some plans may cover part or all the therapy costs.

It’s also worth noting that Ontario-based therapists are usually licensed to practice only within Ontario, so they may face limitations or need additional permission to work with clients in other provinces. If you’re outside Ontario, be sure to check your local rules and insurance coverage to ensure you’re fully supported.

How Much Does Online Therapy Cost?

If you’re wondering, “How much is online therapy,” the cost of online therapy in Ontario can vary depending on the therapist’s qualifications and the type of therapy you need. On average, sessions can range from $100 to $200 per session, though some therapists may offer sliding scale fees based on your financial situation. It’s a good idea to ask about fees during your initial consultation or check with your insurance provider to see what portion may be covered.

How to Get Online Therapy?

Starting online therapy in Ontario is simple! Many therapists and platforms offer easy online booking to schedule a consultation to discuss your needs. They allow you to search by specialty, including anxiety, trauma, couples counselling, or any other area you want to focus on. You can also read therapist profiles to get a sense of their approach, personality, and expertise. Once you find a therapist, you’ll complete an intake form and schedule a session. Make sure your internet connection is stable, and you’re all set to begin your therapy journey.

Will My Insurance Cover Online Therapy in Ontario?

You’re probably wondering if online therapy is covered by insurance. Many health insurance plans in Ontario cover online therapy if the therapist is a registered psychotherapist, social worker, or psychologist. Always check with your insurance provider to see what’s included in your policy, and ask about any specific requirements for coverage, such as pre-authorization or referrals. Some policies even offer additional mental health benefits such as a higher number of sessions, increased reimbursement rates, or expanded provider options that may cover online therapy in Ontario.

If you’re still wondering, “Is online therapy legit?” or “Does online therapy work?” we’re here to help you feel confident about your choice. At Kari Walton Counselling, we’re dedicated to making online therapy in Ontario a safe, accessible, and supportive experience that truly meets your needs. Reaching out can feel like a big step, but therapy is for anyone wanting to prioritize their mental wellness, not just those facing big challenges. We offer a range of approaches, including  Cognitive-Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), and family and couples therapy. Whether you’re seeking individual support or guidance with family dynamics, our welcoming environment and experienced team are here to support you. Contact us today to book a session and experience the positive impact of personalized care.

*https://www.cmaj.ca/content/196/10/E327

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Structure the Days

Most people benefit from some sort of structure in their day, and your kids have this at school. Continuing their structured days by establishing and sticking to a routine will help reduce stress by clarifying what everyone can expect and when.

Structure also helps you manage your time and improves your productivity while teaching your children how to set up and keep to a schedule.

Limit Screen Time

When children are left to choose their activities, they will often choose their devices, which can be unproductive and even harmful. Getting them to give up screen time is easier said than done, but that’s where a daily schedule and alternative activities can play an invaluable role. Negotiating an appropriate amount of screen time with your kids will make them feel they have a say in the matter and will help them understand the importance of managing their time.

Look for Family-Friendly Activities

Your municipality may have free or inexpensive activities specifically for families looking for things to do with their children during the summer. Start by checking your local government’s website for information about community events, park activities, and programs suitable for children.

Here are some additional places to look for activities:

• Library websites, where you may find summer reading programs, workshops, and craft activities.
• Tourism websites which will have listings of festivals, educational events, and ideas for day trips.
• Community centers which often have classes and recreational activities.
• Museum websites, where you can find special events geared toward children.
• Social media sites such as Facebook Events and event aggregator sites like Eventbrite

Be a Tourist in Your Own Town

When you have visitors from out of town, what are the sights they’re most interested in seeing? If you haven’t been to those places yourself, or haven’t been in a long time, summer with your kids is the perfect opportunity. You can gain a new appreciation for your town, learn about its history, and teach your children about the area they are growing up in.

Rotate Play Dates

Arrange to take care of a friend’s children for a day in exchange for them taking care of yours. This will give you a break to look after yourself and complete any tasks you can’t do with your kids present, such as doctor’s appointments or job interviews.

Here are some activities you can try when it’s your turn to host:

• Scavenger or treasure hunts
• An obstacle course
• Painting rocks or tie-dyeing T-shirts
• Board games and puzzles
• A dance party
• Science experiments suitable for children
• Playing dress -up, or planning and performing a play

Planning is key to making sure the day is fun and engaging for the kids and not too stressful for you. Take an inventory of the items you have in your home for your planned activities, and supplement those with low-cost materials from dollar stores or thrift stores.

Get Out in Nature

We’re always telling ourselves to get outside more; having kids home for the summer is a great opportunity to do that. Explore nearby parks, ravines, riverbanks, and the lakeshore. Getting outside gives you and your children exercise and fresh air while enhancing everyone’s appreciation of nature.

Being in nature also offers great opportunities for learning. Here are a few educational ideas and topics you can focus on during your time outdoors:

• Plant identification: Teach your kids how to recognize different types of plants and talk about the basics of plant growth and the role that plants play in supporting life on the planet.
• Bird watching: Enjoy learning about the birds in your area, as well as about migration, nesting, and feeding. You can even listen for different bird calls and try to guess which birds you are hearing!
• Insect observation: Show your kids how to look for insects under rocks and logs and teach them about the role of insects in the ecosystem.
• Collecting items for art projects: Teach your kids which objects found in nature are okay to take home and which should be left where they are found. Gather interesting objects such as leaves, sticks, and rocks to make artworks when you’re back at home.
• Map reading and wayfinding: Put away your devices and try using a map and a compass to find your way around. This could be an excellent refresher for you, and those old-school skills might come in handy for your kids, too.

For older kids, you can get into topics such as environmental stewardship and conservation, survival skills, nature journaling, sketching landscapes, and mindfulness meditation.

Don’t discount urban environments when you’re looking for natural spaces; these spaces offer excellent opportunities to talk about how nature surrounds us, even if we don’t see it right away!

Get Active

We all know that childhood obesity is a growing problem in North America. Get your kids moving with physical activities you can participate in, too. You don’t have to get into organized sports for this or make a commitment to a camp or ongoing lessons; even things like gardening and family beach days will get all of you using muscles that may not get a lot of use while they’re in school and you’re at work. Dance parties, family fitness challenges, and even playing at a local playground can be loads of fun for children and adults alike—just be sure to let the kids have a turn on the swings!

Take Care of Yourself

Having children around all day can be exhausting and frustrating, and that can make you feel guilty, especially if you compare yourself to parents who thrive during the summer months. Overcoming those feelings can be an enormous challenge in a world where there is so much pressure on parents to be perfect.

If you need help dealing with your feelings about having your kids at home, the team at Kari Walton Counselling can help. We offer a wide range of treatment options, and we have plenty of experience helping parents just like you work through their mental health challenges in a safe and accepting environment.

Contact us today to make an appointment. Let’s work together to make this summer and future summers the best time of your family’s life.

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What is Intentional Living?

Intentional living involves paying close attention to the choices you make and the things you do, with the goal of bringing them into better alignment with your values and the other things that are important to you. Essentially, it means turning off the autopilot that controls your life and making more deliberate decisions.

What Are the Benefits of Intentional Living?

Intentional living can have significant benefits, including:

Reduced Stress and Anxiety

If you approach intentional living sincerely, you will start to focus on the things that really make a difference to you: the things that fulfill you and make your life worth living, rather than your worries and regrets.

Less Comparison and Reduced Striving to Achieve

Intentional living encourages you to focus on what you already have and what is in front of you. You will spend less time thinking about what you don’t have and how you can get it and more time enjoying the pleasures that surround you. You’ll also have a better sense of what you need more of in your life and how you can make it a bigger part of your daily existence.

Greater Acceptance of Yourself and Your Life

Acceptance in this context doesn’t mean settling; it means understanding that what’s right for others may not be right for you. You have a set of values that you want to live by, priorities that may be different from other people’s priorities, and an identity that is unique to you. Accepting yourself and your life means discovering what these values, priorities, and unique characteristics are so that you can be your best and most authentic self every day.

A Calmer Mind

If you feel like your head is cluttered with unnecessary thoughts, worries about things that may never happen, and details that you will never need, intentional living could clear all that out. This can leave you with a more peaceful headspace while also freeing up room for more creativity, productivity, and calming thoughts.

Reduced Reactivity

Living intentionally gives you perspective on your emotions so that you don’t respond as automatically to events and people in your environment. With the help of regular mindfulness practice, you can train yourself to respond more thoughtfully and purposefully to external triggers and stressors. This can bring about better outcomes for you while reducing your stress.

Identifying Your Values

Living intentionally is easier when your choices and actions line up with your values, but figuring out what your values are is easier said than done. Here are some ideas to get you started:

• Take note of the things that make you feel happy, calm, energized, or purposeful. What is it about those things that are important or valuable to you?
• Reflect on what an ideal day is like for you. What are the things you do? Who do you talk to? What do you experience?
• What activities bring you joy or make you feel fulfilled? Make a list and then try to figure out what these activities have in common.
• Think about moments that were particularly meaningful to you. What made these moments meaningful?
• Recall the worst experiences of your life, the ones that were the most upsetting, unsettling, or unsatisfying. This can be uncomfortable but can also be extremely valuable in identifying the things that are important to you.
• Review decisions you’ve made in the past and think about the values that influenced those decisions. Were there times when you felt conflicted about your decisions because they weren’t aligned with your values? What can those experiences teach you about what your values are?
• Complete a values survey such as the VIA Survey of Character Strengths or the Schwartz Value Survey. These are both scientifically supported ways of measuring values that you can use to explore your values.

Keep a list of your values handy so you can reflect on them and the role they play in your decisions. Leave space for your values to shift over time and for you to discover new values you didn’t know you had!

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How to Start Living Intentionally

Living with intention begins with three steps:

• First, recognize and acknowledge that life is largely made up of choices. You may have more constraints for some of your choices, but you can always choose your attitudes and reactions, especially with practice.
• Next, acknowledge the influences of the culture you live in. What is it telling you about the right way to be or the right way to live? Are those influences consistent with your values and the way you want to live?
• Finally, get to know yourself. What are the values you want to emulate? Are your choices lined up with those values? What keeps you focused on living intentionally, and what distracts you?

Keep in mind that learning to live intentionally is a process. You won’t be able to immerse yourself in it all at once. Being patient with yourself and accepting setbacks is part of your growth.

Ways to Be More Intentional

Living intentionally doesn’t happen all at once. Start with small changes and add on over time.

Learn About Mindfulness

Practicing mindfulness can set you on a path to intentional living by encouraging you to slow down and be aware of your thoughts, feelings, and sensations. There are many simple exercises that can show you what mindfulness feels like; once you understand how it works, you can incorporate it into your daily activities.

Eliminate Distractions

We live in a noisy world. Even when we’re in a quiet place, distractions are everywhere. Identify the things that draw your attention away from your tasks. Consider limiting or eliminating those distractions. For example, if you spend a lot of time on social media, think about deleting the apps from your phone or only accessing them occasionally.

Keep a Journal

Journaling is a great way to figure out what’s working in your life and where you could be more intentional. Use a few short prompts such as:

• What did I enjoy most about today?
• Did I have any experiences that were especially meaningful or fulfilling?
• What distractions did I encounter?

Keep the prompts simple so you can maintain the habit of writing in your journal every day.

Set a Morning Intention

Take a few minutes every morning to set an intention for the day. Decide on something you will do, how you will approach the day, or how you will interact with people in your life. At the end of the day, reflect on that intention and how well you did. If you didn’t meet your intention, reflect on why and try again the next day.

Create a Vision Board

A vision board helps you make your intentions and goals more tangible. Picture the life you want to have and assemble images, quotes, phrases, and symbols that are relevant to that ideal life. Putting a vision board together will help you clarify your goals and values while reflecting on it every day can help to align your thoughts, beliefs, and actions with your desired outcomes.

Conclusion

Once you start living with intention, you’ll find that your life naturally evolves to help you be increasingly intentional. You will still need to work at it, but it will start making more sense to you, and you will start meeting yourself where you are rather than pushing yourself towards someone else’s goals and standards.

If you’re having trouble bringing your life into alignment with your values and other things that are important to you, think about whether counselling might be helpful. Talking to a counsellor can give you an impartial sounding board where you can express whatever you want to.

If counselling is something you’d like to try, the team at Kari Walton Counselling is here for you. We offer a range of treatment options, including cognitive-behavioural therapy, dialectical behaviour therapy, hypnotherapy, group therapy, and family therapy, to help you sort out what’s getting in the way of you living with intention.

Contact us today to make an appointment. Let’s talk about getting you on a path to the life you want to start living today.

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What Is Burnout?

Burnout is generally defined as a work-related psychological state that has three dimensions:³
• Physical and mental exhaustion or fatigue
• Detachment or disengagement from work, a loss of meaning or purpose, and possibly cynicism about work
• Feeling ineffective at work or professionally incompetent
The symptoms of burnout relate to these dimensions; people with burnout might experience:
• Persistent low mood
• Inability to deal with personal or professional problems
• Annoyance or frustration with coworkers
• Emotional numbing
• Feelings of self-doubt or failure
• Physical symptoms such as gastrointestinal issues, loss of appetite, sleep disturbances, muscle tension, muscle aches and joint pain.

What Job Characteristics Increase the Risk of Burnout?

One way to recognize early signs of burnout is to be aware of how your job might increase your risk. Here are some aspects of jobs that make burnout more likely to occur:

Overwork

Time pressure or having too much work for the available time are risk factors for burnout. Overwork can include having a heavy workload, working long hours, or having more than one job.

Role Conflict or Role Ambiguity

Role conflict happens when there are conflicting demands in a job. For example, many primary care physicians in Ontario are currently overwhelmed with the amount of paperwork they are required to do, which conflicts with their primary responsibility of caring for patients.
Role ambiguity results when the requirements of the job are not made clear. For example, if you are hired as a writer for a large company, but you’re never sure who you report to, how your performance will be evaluated, or what type of authority you have, role ambiguity is a likely outcome.

Low Control

The inability to control the pace of your work and which tasks you will do makes burnout more likely. Assembly-line work and call centre jobs are good examples of this occupational characteristic. You might also lack control over certain aspects of the job environment, such as your workplace culture. Women who work in traditionally male roles, for example, may lack control over workplace harassment and misogyny.

Work in Human Services or Education

Jobs in human services and education have been found to carry a higher risk of burnout. However, these are the jobs most widely studied by burnout researchers, which could mean that burnout in other sectors has yet to be recognized.

What are the Early Signs of Burnout?

Recognizing the early signs is key to preventing a full-blown case of burnout. The symptoms of burnout can creep up on you, so it’s a good idea to follow up on the below, especially when your work is particularly stressful:
• Fatigue that is not improved with rest. This is a sign that something more serious is happening.
• Unexplained mood swings or a persistent low mood.
• Loss of enthusiasm for your job.
• Calling in sick more often than necessary or experiencing dread when preparing for work.
• Feeling less capable of doing your job or losing confidence in your work-related abilities.
• Lower job productivity.
• Physical symptoms that are typically associated with stress, such as tension headaches, general aches and pains, sleep disturbances, and gastrointestinal issues.
These warning signs could be related to other psychological or physical conditions issues such as depression, clinical anxiety, chronic fatigue syndrome, or a thyroid disorder; be sure to track these symptoms and discuss them with your doctor if they persist.

Dealing with Early Signs of Burnout

If you think you might be headed toward burnout, take steps before it overwhelms you. Here are some tactics for dealing with burnout in its early stages:

Acknowledge Your Condition

It can be difficult to admit to yourself that you are on the verge of burnout; people often see it as a personal failing rather than a consequence of overwork and lack of resources. However, acknowledging what is happening is the first step to improving your condition and preventing a full-blown case of burnout.

Make Changes to Your Work

Talk to your boss or HR about making changes to your work to decrease your workload, shift some deadlines, or adjust your responsibilities. If this is not possible, consider looking for a job with demands that feel more reasonable for you.

Engage with Your Coworkers

Burnout often causes people to withdraw socially. They may confine themselves to their office or cubicle and may avoid interacting with coworkers unless they have to. If that sounds like you, make it a point to chat with your work colleagues, join them for lunch, or participate in social activities outside of work.

Exercise

This may sound counterintuitive when you’re already dealing with fatigue, but exercise can actually improve energy and focus. You don’t have to take up marathon running or a serious training program; even small amounts of exercise will help! Try walking part of the way to work or doing some gentle yoga in the evenings.

Practice Good Sleep Hygiene

Restful sleep will restore you and help you deal with the challenges you are facing. Practicing good sleep hygiene helps people sleep more soundly. Use these tips for a good night’s rest:
• Limit naps during the day.
• Avoid screen time (including using your smartphone) for one hour before bedtime.
• Try to go to bed at the same time every night.
• Establish a relaxing bedtime routine (e.g., reading a good book, taking a warm bath, using a pillow spray infused with lavender) and keep your bedroom cool, quiet, and dark.
• Limit caffeine and alcohol close to bedtime.
• Exercise earlier in the day rather than in the late evening.

Talk to a Therapist or Counsellor

Discussing your condition with a mental health professional is never a bad idea. Here’s how it can help you deal with burnout:

Identifying and Understanding Your Burnout

A counsellor can be instrumental in assessing your symptoms and helping you figure out if burnout is what you’re dealing with. If you are suffering from depression, anxiety, or another condition, your counsellor can direct you to the right treatment options.

Developing Coping Strategies

A counsellor can help you find ways to cope with burnout, such as mindfulness, boundary-setting, time management, and relaxation techniques. They can also show you how to identify and address negative thought patterns that can exacerbate depression, such as perfectionism, self-criticism, or negative thoughts about your professional abilities.

Improving Self-Care Practices

Self-care can fall by the wayside when you’re burned out. A counsellor can help you find self-care practices that work for you and fit into your daily schedule. They can also hold you accountable for maintaining your self-care.

Providing Emotional Support

Externalizing your feelings can go a long way toward improving your psychological state. Meeting with a counsellor gives you a non-judgmental space where you can share your feelings, fears, and frustrations related to burnout. Therapists offer empathetic listening, validation, and emotional support, which can be comforting and will also open you up to discuss your deeper feelings.

If you want to try counselling to help you with job burnout, the team at Kari Walton Counselling is ready to help. We offer a range of treatment options, including cognitive-behavioural therapy, dialectical behaviour therapy, hypnotherapy, group therapy, and family therapy, to assist you with the early signs of burnout or any other mental health concern you may be experiencing.

Contact us today to make an appointment. Let’s talk about how we can help you avoid burnout and live your best life!

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References
1. Journal of Social Issues: Staff burn‐out. https://spssi.onlinelibrary.wiley.com/doi/10.1111/j.1540-4560.1974.tb00706.x doi:
2. Harvard Business Review: Book Review of “The Burnout Epidemic: The Rise of Chronic Stress and How We Can Fix It” https://store.hbr.org/product/the-burnout-epidemic-the-rise-of-chronic-stress-and-how-we-can-fix-it/10438

3. Annual Review of Psychology: Job Burnout. https://www.annualreviews.org/content/journals/10.1146/annurev.psych.52.1.397

The post Recognizing the Early Stages of Burnout: A Guide for Stressed Professionals appeared first on Kari Walton Counselling Services.

What is Gratitude?

This might seem obvious, but gratitude can be thought of in a few different ways; reviewing them can help you decide how you want to approach your own practice of gratitude.

Gratitude as a Trait

For some people, gratitude is part of who they are. You can think of it as part of their personality, something they do without thinking about it, or an approach that they have toward others. People who are disposed to be grateful tend to be more positive, even under challenging conditions.
This may not be you, and it is important to recognize that that is perfectly okay! You do not need to have the gratitude trait to benefit from the practice of gratitude! If you want to be more grateful naturally, practicing gratitude can make this happen for you.

Gratitude as a Feeling

Most people feel gratitude at various points in their lives, a feeling of thankfulness, appreciation, or acknowledgment for something they have received or experienced, either from another person, an unknown source, or just life in general.
People usually describe gratitude as a positive feeling, but it is not comfortable for everyone; some people experience it as dependence or indebtedness, which they may not enjoy. If this sounds like you, rest assured that you can learn to accept, enjoy, and share your gratitude and reap its benefits, too!

Gratitude as an Act or Behaviour

Gratitude can also be thought of as something you do: telling people that you appreciate their kindness, returning favours, writing thank you notes, or “paying it forward” by giving kindness before you receive it.
If you are working on making gratitude a habit, engaging in these behaviours is a great place to start! Make it a point to thank people for the small things they do for you, and open yourself up to receive kindness in return.

How to Practice Gratitude

We have already talked about the easiest way to practice gratitude: thanking people for the everyday things they do for you, whether it is members of your family, coworkers, or the cashier at the grocery store. Everyone appreciates being appreciated, and this is a simple way to make gratitude a habit. Here are some other ways to get into the gratitude groove!

Keeping a Gratitude Journal

Keeping a gratitude journal is a common way to practice gratitude. You do not need to do extensive writing; you can just note one thing every day that you are grateful for and reflect on why you are grateful for it. You can use a physical journal, take advantage of the many online journals available, or even record your thoughts on a social media platform.
There may be days when you do not feel grateful for anything, and that is fine! Try to think of something very simple, and you will soon discover that there are little things all around you for which to be thankful. Remember that this is about establishing a habit, so keep it up!

Practice Mindfulness

Mindfulness is about being present in the moment rather than worrying about the future or mulling over things in your past. This can sound difficult, but once you learn how to do it, it becomes easier and easier to enter a mindful state.
There are some simple exercises you can do to experience mindfulness, such as paying close attention to the sensation of eating, noting the smells, the way the food feels on your tongue, and all the taste sensations you have as you are consuming food. Focus on all of your senses as you are eating. You can write these sensations down as a way of recording your first experience of mindfulness, but this is not a requirement.
Other ways to experience mindfulness are to go for a walk and notice everything around you: the colours, the sounds, the way the ground feels under your feet, and anything else you might miss if you are focused on thoughts outside of the present moment.
Practicing mindfulness helps you to appreciate the everyday things that you may otherwise overlook, which can be an important part of practicing gratitude.

Share your Gratitude

Sharing gratitude makes it spread, making you feel more grateful while infusing your social interactions with positive emotions and intentions. Try some of these:
• Give thank you cards to people who have helped you or who have shown you kindness. Keep a pack of cards at home and at work so they are at hand when you need them.
• Thank the service people you interact with, making eye contact when you do.
• Share compliments freely. We all have things we like or admire in others, so tell them!
• Share a treat! If you are getting a brownie for yourself, get one for your coworker as well.
• Post a positive review for a business you like, being sure to mention specific people who helped you.
• Give small gifts such as a gift card for a coffee, a picture frame, or a packet of seeds. A gift does not have to be elaborate or expensive to show your gratitude.

When You Have Trouble Feeling Grateful

Everyone has times in their lives when they feel everything is going wrong, and there is nothing to be grateful for. It can be very difficult to practice gratitude during these periods.
When that feeling persists, it can help to talk to someone about it. Sometimes, an underlying problem can be resolved by reframing it or thinking about it differently; talking to a counsellor can help because it gives you an objective third party you can run your thoughts by.
It may also be the case that you have a clinical disorder such as depression, which can interfere with your ability to see the positive side of things. Counselling can help you recognize your symptoms and address the problem.
If you would like to try counselling, the team at Kari Walton Counselling is ready to help. We offer a range of treatment options, including cognitive-behavioural therapy, dialectical behaviour therapy, hypnotherapy, group therapy, and family therapy, to assist you with any mental health concern you may be experiencing.
Contact us today to make an appointment. Let’s talk about how we can help you get back to a gratitude mindset.

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References
1 Journal of Psychosomatic Research: A systematic review of gratitude interventions: Effects on physical health and health behaviors. https://doi.org/10.1016/j.jpsychores.2020.110165
2 Basic and Applied Social Psychology: Using gratitude to promote positive change: A series of meta-analyses investigating the effectiveness of gratitude interventions. https://doi.org/10.1080/01973533.2017.1323638
3 The Journal of Positive Psychology: When do people benefit from gratitude practice? https://doi.org/10.1080/17439760.2014.927905
4 International Journal of Applied Positive Psychology: The effect of expressed gratitude interventions on psychological wellbeing: A meta-analysis of randomised controlled https://doi.org/10.1007/s41042-023-00086-6

The post Improving Wellbeing by Practicing Gratitude appeared first on Kari Walton Counselling Services.

Symptoms of SAD

SAD is a form of depression and has the same symptoms with the exception that it is time-limited: the return of warmer weather and longer days typically alleviate the symptoms.
Here are the key symptoms that are typically seen with SAD:

• Low mood for most of the day, nearly every day
• Irritability
• Loss of interest in activities that you normally enjoy
• Lack of energy
• Sleeping too much
• Difficulty concentrating
• Food cravings, especially for carbohydrates and sugars, with attendant weight gain
• Feelings of hopelessness, worthlessness, or guilt
• Suicidal ideation

It is important to note that you may experience some of these symptoms and not others. Talk to your family doctor or mental health care professional for a more complete investigation of your condition.

Risk Factors for SAD

Risk factors for mental health and other medical conditions are things that make you more likely to be diagnosed with an illness. For example, smoking is a risk factor for many illnesses, and gender is a risk factor for some. Here are the things that make you more likely to experience SAD:

• Being female. SAD is diagnosed four times as often in females as it is in males².
• Living far from the equator, whether north or south of it.
• Having depression or bipolar affective disorder or a family history of either condition.
• Younger age: SAD is more likely in younger adults than older adults and has been reported in children and teens.

Causes of SAD

As is the case with almost all mental health conditions, the precise cause or causes of SAD are still under investigation. It is likely that multiple interacting factors are involved, including genetics and neurotransmitter activity.
Given its relationship with seasonal lack of sunlight, vitamin D deficiency is thought to play a role in SAD. However, the specifics of how vitamin D affects SAD are currently unclear. It is important to recognize that this is common with mental health conditions: often, the relationship between a causal factor and the way it produces an effect takes a long time to pin down2.
People who experience SAD also appear to have trouble regulating the neurotransmitter serotonin. Serotonin is thought to be responsible for evening-out moods and plays a role in other types of depression2.
Overproduction of melatonin may also be responsible for some symptoms of SAD. Melatonin is the hormone that causes sleepiness in dark environments, so people are likely to produce more of it when it is dark outside. However, melatonin on its own cannot account for all the symptoms of SAD, so if it does play a role in this condition, it is in combination with other factors2.

Treatments for SAD

There are several treatments generally recommended for SAD. You can try these treatments out to see if they help, but if your symptoms are disabling or you are having thoughts of suicide or self-harm, talk to a doctor right away. You can visit your family doctor or a walk-in clinic. Go to the emergency department of your nearest hospital if you are in crisis.

Vitamin D Supplements

Lack of exposure to sunlight decreases the production of vitamin D, so taking a supplement can help. Research about the effectiveness of supplemental vitamin D is mixed, and vitamin D can interact with some medications; before you start taking vitamin D supplements, check with your healthcare provider or pharmacist about drug interactions and appropriate dosage.

Light Therapy

Bright light therapy is very commonly recommended as a treatment for SAD. You must purchase a specialized device for this, but they are readily available online or at your local pharmacy. Light boxes for SAD emit light that is much brighter than ordinary indoor light, and they filter out UV light. People using this treatment typically sit in front of a light box every day for 30 – 45 minutes first thing in the morning. Bright light therapy has also been shown to be effective at treating non-seasonal depression and several other conditions³, making a light box a good investment if you experience other mental health issues.

Antidepressant Medication

The antidepressants that are used to treat other types of depression are also effective for SAD. These drugs are often used in combination with counselling and/or bright light therapy. Antidepressants can take up to 8 weeks to be effective, and not all antidepressants work for everybody. Patience is required in finding the right medication and waiting for it to have its full effects. At the same time, the right antidepressant can make an enormous difference in your experience of SAD.

Proactive Measures

For some people, SAD is predictable, recurring every year at about the same time. If this happens to you, you can take steps in advance to minimize the effects of SAD. For example, treatments that have worked for you in the past are likely to be effective again, so you can plan to start those before your symptoms typically begin. You can also plan vacation times to help you manage your symptoms and prepare your loved ones to support you on your most difficult days.

Counselling

As with other types of depression, counselling can be enormously effective in treating SAD. Cognitive behavioural therapy has been found to be particularly effective. This type of therapy focuses on the negative thoughts that depressed people often have. Other types of counselling can also be extremely helpful, and part of this depends on your preferences and the type of therapy that you respond to best. This is different for everyone, so be patient with yourself when you are trying to figure out what is most helpful to you.
Finding the right treatment for your SAD is a process; do not be discouraged when your initial attempts to find relief from your symptoms are not as successful as you hoped they would be. The good news is that once you find a treatment that works for you, it is likely to be effective if you experience SAD again in the future.

If you would like to try counselling for your SAD, Kari Walton Counselling offers a range of treatment options, including cognitive-behavioural therapy, dialectical behaviour therapy, hypnotherapy, group therapy, and family therapy.

Everyone on our skilled, caring team is in your corner: we all understand the challenges of SAD and how severely it can impact your life, your work, and your relationships.
Contact us today to make an appointment. Let’s talk about how we can help you survive the winter and come back stronger than ever in the spring!
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References
1 Canadian Psychological Association “Psychology Works” Fact Sheet: Seasonal Affective Disorder (Depression with Seasonal Pattern) https://cpa.ca/psychology-works-fact-sheet-seasonal-affective-disorder-depressiond-with-seasonal-pattern/
2 Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673349/

3 Effects of Bright Light Therapy on Neuroinflammatory and Neuroplasticity Markers in a Diurnal Rodent Model of Seasonal Affective Disorder https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673349/

The post Seasonal Affective Disorder: Understanding SAD and How to Survive It appeared first on Kari Walton Counselling Services.

Grief and its Variants

Grief is a normal reaction to loss. We usually think of it as a response to the death of a loved one, but other types of loss can also result in grief. For example, someone might grieve the loss of a job, the end of a relationship, or the loss of independence that often comes with aging. It is important to recognize that grief associated with non-death losses is also valid and can be just as intense as grief experienced after a death.

Grief has several varieties:

• Normal grief is when the grieving person goes through several stages before accepting the reality of the loss and beginning the healing process.
• Complicated grief which is characterized by an extended grieving period and difficulty moving ahead with life. Because it can last for so long, complicated grief can significantly impair a person’s ability to function normally.
• Anticipatory grief happens when someone grieves a loss that has not yet occurred. This type of grief is common in situations where a loved one is aging or terminally ill.
• Disenfranchised grief may be experienced when the grief is not acknowledged by others or recognized by society. For example, this can happen when a pet dies or someone suffers a miscarriage.
• Traumatic grief occurs in response to a loss that is sudden, unexpected, and often violent or traumatic. Symptoms similar to those of PTSD may occur, along with the other normal symptoms of grief.
• Delayed grief – when the full impact of loss is not felt immediately. Instead, the grieving process is postponed, and the intense emotions associated with grief may emerge much later.

Symptoms of Grief

The symptoms of grief can vary widely from one person to the next, but in general, they fall into these categories:

• Emotional Symptoms

Symptoms related to the emotions can include sadness, anger, guilt, anxiety, yearning, numbness, and loneliness. The grieving person may also feel overwhelmed, and in some cases, people experience relief, particularly if the person they have lost has been ill for a long time.

• Physical Symptoms

The experience of grief can also result in physical symptoms, including exhaustion, sleep disturbances, changes in appetite, headaches, muscle tension, crying spells, and a lowered immune response.

• Cognitive Symptoms

Certain thoughts and habits of mind are typical during the grieving process. For example, people may be confused, they may become preoccupied with thoughts about the deceased person and the way that they died, and they may have difficulty accepting the reality of the loss.

• Behavioural Symptoms

People who are grieving may do things like isolating themselves socially and increasing their use of substances.

How to Help Someone who is Grieving

Helping someone who is grieving can be challenging, especially because it is not always clear what the person is feeling and what type of help they need. In most cases, the following things are appropriate:

• Acknowledge the loss and the attendant grief.

Validate the loss that the person is feeling and their right to grieve. Too often, people who are trying to help will attempt to cheer the person up or diminish their grief. This is rarely helpful. Give the person a safe place where they can experience their feelings and work through them at their own pace.

• Listen actively and without judgment.

Allow the person to talk about the deceased person and about their feelings. Do not attempt to tell them how they should feel or how you would feel in the same situation. Do not make them feel ashamed of the manner in which they are grieving.

• Offer specific help.

When someone is grieving, they may not know what they need at that time. Rather than saying, “Let me know what I can do,” or “Call me if you need anything,” give them a list of things that you can do for them. Some examples are:

• Helping around the home with chores such as cooking and cleaning.
• Running errands.
• Assisting with funeral arrangements or helping on the day of the funeral with tasks like picking people up at the airport, supervising the catering, or distributing the floral arrangements when the service is over.
• Keeping them company or staying with them overnight.

• Be patient and consistent.

Everyone’s grief timeline is different, and you will not help the person by suggesting that it may be time to move on. Continue to support them over time, and be dependable by checking in with them regularly.

What to Avoid When you are Trying to Help Someone Who is Grieving

While it is important to support a grieving person with words and actions, it is just as important to avoid behaviours that can be unhelpful. Here are some things to NOT do:

• Uttering cliches and platitudes such as “during a better place,” “everything happens for a reason,” and so forth.
• Diminishing or minimizing their loss. Statements such as “at least she lived a long life” or “you can always have another child” can validate the person’s grief, which will only exacerbate their pain.
• Making it about you. You may want to share your own experience of loss and even tell the grieving person that you know how they feel. This can shift the focus away from their experience and onto yours. The grieving person and their loss should be the center of your attention.
• Offering unsolicited advice. What the grieving person likely needs the most is to work through the grieving process in the way that is best for them. Allow them to do that.
• Overwhelming them. It is natural to want to offer all the help that you can, but occasionally people just need space. Watch for signs that they want to be alone and try not to crowd them.
• Avoid them or the topic of loss. Death and grieving can be extremely uncomfortable to talk about, but you could make it worse by behaving as though it did not happen. Be available for the person and be willing to listen when they want to talk.

How Counselling Can Help

Grieving is a normal process, but in some cases, it can become pathological. If you believe the person you were trying to help is not moving through the grieving process productively, it may be time to suggest professional help. Here are some signs to watch out for:

• Intense sorrow and pain that are unrelenting.
• Preoccupation with thoughts of the deceased person to the extent that it interferes with the person’s ability to function.
• Numbness or detachment.
• Excessive irritability.
• Sleep disturbances.
• Feelings of emptiness or meaninglessness.
• Suicidal thoughts or behaviours.
• Avoiding reminders of the deceased person.
• Difficulty re-engaging with life.
• Difficulty accepting the loss.
• Persistent or worsening physical problems.

Sensitively suggesting professional counselling can be difficult, but if you are concerned, start by recommending a visit with the person’s family doctor. Their family doctor should be able to recognize that the grieving is pathological and can suggest treatment options.
If counselling is appropriate, the entire team at Kari Walton Counselling is prepared to help. We understand loss, and we can help your loved one move through the grieving process and experience the fullness of life again.
If we can help, please reach out to us.

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What is Digital Anxiety?

Digital anxiety is any form of anxiety or stress that is specifically related to the use of digital technologies or simply to their presence in our lives. Digital anxiety encompasses a wide range of concerns including, but not limited to:

• Information overload
  Our devices send us a constant stream of news, text messages, emails, and social media notifications. These nonstop updates can make us feel as though we have no control over the influx of information and that we are helpless to keep up with it.
• Social media stress
  We have all seen how social media stress can affect children and teenagers, but it affects adults as well. Concerns about body image, comparisons with other people’s lives and possessions, and the pressure to present a certain image on social media channels can significantly raise our anxiety levels.
• Privacy and security concerns
  Data breaches and issues such as identity theft and revenge porn have everyone on edge. When we are not on edge, we worry that we should be more concerned than we are. In effect, we worry about not being worried.
• Health concerns
  Anxiety about the potential health impacts of prolonged screen time, such as eye strain, sleep disturbances, and sedentary lifestyle issues, can be extremely stressful. With the introduction of new technologies such as virtual reality, these concerns have only increased.
• Economic and job security
  Many workers are justifiably concerned about having to keep up with changes in technology to keep their jobs or advance within their organizations. Fears of being replaced by technology have become even more prevalent with the emergence of artificial intelligence tools.
• Cyberbullying and harassment
  The ability to conceal your identity online has exponentially increased incidents of cyberbullying and harassment. The effects of these antisocial behaviours can be severe, especially for children and teens.
• Technophobia
  Some individuals, particularly older adults, are nervous about using modern technologies, which can make them feel left behind. They are also finding themselves left out of social interactions because these interactions are often technology-based.

There are numerous other concerns about digital devices, including dependency and addiction, impacts on relationships, misunderstandings due to miscommunication, distraction and productivity problems, and FOMO (fear of missing out).

Researchers are constantly discovering new ways in which technology interferes with our efforts to find peace in our hectic lives. For example, a 2014 study in Japan found that when students did not receive an immediate reply to their text messages, it raised their anxiety levels and caused them to fear that they were being ostracized1.

How is Digital Anxiety Affecting Us?

It is difficult to say with 100% certainty whether digital devices cause mental health issues or whether the recent increase in mental health issues is due to other factors. However, studies have shown links between technology use and such troubling conditions as negative rumination, negative social comparisons, insomnia, depression and anxiety2.

The effects of cyberbullying are particularly concerning. We have all heard about incidents of online harassment and bullying that have ended in tragedy. No doubt, many other people are dealing with the scars of bullying incidents on their own, silently suffering the ill effects of these extremely harmful actions.

How Can We Reduce Digital Anxiety?

Needless to say, limiting your screen time can be an effective approach, but that may not be practical or even possible since schools, businesses, and governments are increasingly dependent on digital technologies.

Here are some other ways to reduce the effects that digital technologies have on us:

• Keeping an anxiety journal
  Decades of research have shown that expressing your feelings helps you deal with them. Journaling is one very effective way to externalize your emotions. Paradoxically, there are numerous digital journaling apps and websites that can help you record your thoughts and feelings and analyze their connections to life events and other occurrences. Of course, you can also choose a notebook and pen for this purpose.

• Digital detoxes and digital-free zones
  Establishing some periods during the day when you can commit to not using digital devices and creating digital-free zones in your home where digital devices are not allowed can be good steps toward reducing digital anxiety. Asking family members or roommates to help with this is another excellent way to keep your digital behaviours under control.

• Limiting notifications
  Changing the settings on your digital devices so that you do not receive as many notifications can considerably lower your anxiety. Think about what you need to know immediately and what can wait until later. Make sure that your closest contacts understand that you are making these changes to protect your mental health and not to avoid them.

• Taking physical activity breaks
  Physical activity itself can help to reduce anxiety, as can exposure to fresh air and contact with nature. Commit to leaving your device at home or keeping it in a pocket or bag during these breaks.

• Getting enough good quality sleep
  Deep, restorative sleep of sufficient length is monumentally important to maintaining both your physical and mental health. Digital devices can interfere with getting to sleep and with getting enough sleep. Practice good sleep hygiene by avoiding digital devices for at least an hour before you plan to go to sleep. Consider keeping your devices out of your bedroom during the night.

How Counselling Can Help

If you are struggling with digital anxiety and your efforts to reduce it have failed, make an appointment to come and see us at Kari Walton Counselling. We will support you by helping you identify your sources of anxiety and your anxiety triggers. From there, we can work with you on strategies for reducing your screen time, your social media usage, or your dependence on digital devices, depending on your goals for treatment.

Everyone on our skilled, caring team is in your corner: we all want you to live a life free of unproductive anxiety and depression. We offer a range of treatment options, including cognitive-behavioral therapy, hypnotherapy, group therapy, and family therapy.
Contact us today to make an appointment. Let’s talk about how we can help you conquer your digital anxiety.
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¹. Psychiatry Research: Text messaging: are dependency and excessive use discretely different for Japanese university students? https://pubmed.ncbi.nlm.nih.gov/24560613/
². Main Line Today: How to reduce digital anxiety https://mainlinetoday.com/life-style/health/reduce-digital-anxiety/

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