Psychological assistance online: how to get support

I. Understanding the need for psychological assistance

In the modern world, characterized by rapid changes, a high level of stress and information oversaturation, mental health issues are becoming more and more relevant. The recognition of the need for psychological assistance is the first and, perhaps, the most important step towards improving well -being and quality of life. However, stigmatization, financial restrictions, geographical remoteness and lack of time can become serious obstacles to obtaining qualified support. In these conditions, online psychotherapy is becoming an increasingly popular and affordable solution.

Before considering various platforms and methods of online psychotherapy, it is important to understand in which situations you should seek professional help. It can be:

Chronic fatigue and burnout: A sense of constant fatigue, a decrease in performance, loss of interest in familiar classes, cynicism and a negative attitude to work can indicate professional burnout that requires professional support.
Anxiety and panic attacks: A constant feeling of anxiety, anxiety, tension, accompanied by physical symptoms, such as rapid heartbeat, sweating, trembling, shortness of breath, dizziness, can be signs of anxious disorder or panic attacks.
Depression: A persistent feeling of sadness, depression, hopelessness, loss of interest in life, impaired sleep and appetite, a decrease in energy, thoughts of death or suicide are serious signs of depression, requiring immediate help.
Difficulties in relationships: Conflicts, misunderstanding, lack of proximity, betrayal, divorce or parting can become a source of severe stress and emotional pain. Psychotherapy can help understand the causes of problems and find constructive ways to solve them.
Traumatic experience: The experience of traumatic events, such as violence, accidents, natural disasters, the loss of a loved one, can lead to post -traumatic stress disorder (PTSD), which requires specialized assistance.
Problems with self -esteem and self -confidence: The negative idea of oneself, low self -esteem, self -uncertainty, perfectionism can significantly limit the possibilities and lead to dissatisfaction with life.
Dependencies: Alcoholic, drug, game, food and other types of dependencies have a destructive effect on physical and mental health. Psychotherapy is an important part of the complex treatment of dependencies.
Adaptation problems: Moving to another country, a change of work, the birth of a child, retirement and other significant life events can be difficult to adapt and cause stress and anxiety.
Chronic diseases: Psychological support can help cope with emotional difficulties associated with chronic diseases, improve the quality of life and increase the commitment to treatment.
Just the need for self -knowledge and personal growth: Psychotherapy can be useful not only in the presence of specific problems, but also to deepen the understanding of yourself, your needs and values, the development of potential and improve the quality of life.

The recognition of the need for psychological assistance is a manifestation of self -care and responsibility for their mental health. Online psychotherapy provides an affordable and convenient way to get qualified support and improve your well-being.

II. Advantages of online psychotherapy

Online psychotherapy, also known as telepsychology or cyberpsichotherapy, is the provision of psychological assistance using information and communication technologies such as video conferences, telephone, e-mail and text messages. This format of psychotherapy offers a number of significant advantages compared to traditional full -time therapy:

Accessibility: Online psychotherapy eliminates geographical barriers, allowing you to get help from qualified specialists who are anywhere in the world. This is especially important for people living in rural areas, in areas with limited access to psychological assistance or abroad.
Convenience: Online psychotherapy offers a flexible graph, allowing you to choose a convenient time for sessions without wasting time on the road. This is especially true for people with a tight work schedule or other obligations. Sessions can be drawn from home, office or any other place where there is access to the Internet and confidentiality is provided.
Saving: Online psychotherapy is often more affordable than traditional full-time therapy. This is due to the fact that online therapists usually have fewer overhead costs, such as the rental of the premises. In addition, time and money for the road are saved.
Anonymity: For some people, stigmatization associated with an appeal to a psychologist may be a serious obstacle. Online psychotherapy provides an opportunity to receive help anonymously without revealing his identity, which can contribute to more openness and trust in the therapist.
Comfort: Some people feel more comfortable, communicating with a psychologist online, especially at the initial stage of therapy. The ability to be in the usual and safe environment can contribute to more relaxation and openness.
A variety of specialists: Online platforms offer a wide selection of psychologists and psychotherapists with various specialization, experience and approaches. This allows you to find a specialist who best corresponds to the needs and preferences of the client.
Quick access to help: In some cases, it may not be easy to get full -time psychological help and require long -term expectation. Online psychotherapy allows you to get advice in the shortest possible time, which is especially important in crisis situations.
Improving self -regulation skills: Work with a psychologist online can help improve self -regulation skills and cope with stress and anxiety in everyday life. This is especially true for techniques associated with awareness and meditation, which are easily integrated into online format.
The ability to save sessions: Some online platforms allow you to record sessions, which can be useful for re-listening and analysis. However, it is necessary to take into account the issues of confidentiality and obtain the therapist’s consent.

It is important to note that online psychotherapy is not a universal solution and may not be suitable for everyone. In some cases, full -time therapy can be more effective, especially with serious mental disorders requiring direct observation and intervention. Nevertheless, for many people, online psychotherapy can become a valuable and effective tool for improving mental health and quality of life.

III. Selection of online platforms and psychologist

The choice of a suitable online platform and a qualified psychologist is a key factor in the success of online psychotherapy. There are many different platforms and specialists offering their services on the Internet, so it is important to carefully study the available options and make a conscious choice.

The criteria for choosing an online platform:

Reputation and reliability: Pay attention to the reviews of other users, ratings and reputation of the platform. Check how long the platform has been working on the market and what measures it takes to ensure confidentiality and data security.
Qualification of specialists: Make sure that the platform cooperates only with qualified psychologists and psychotherapists with appropriate education, license and work experience. On the platform, information about the qualification of each specialist should be available.
A variety of specialists: The platform should offer a wide selection of specialists with various specialization, experience and approaches so that you can choose the one who best corresponds to your needs and preferences.
Ease of use: The platform should be convenient and intuitive to use. The interface should be simple and understandable, and navigation should be easy.
Security and Privacy: The platform should provide a high level of security and privacy. Make sure that the platform uses data encryption and complies with all the necessary requirements to protect personal information.
Available communication channels: The platform should offer various communication channels with a psychologist, such as video conferences, phone, e -mail and text messages. Choose the channel that is most convenient for you.
Pricing policy: Check out the price policy of the platform and make sure that it corresponds to your budget. Compare prices on various platforms and choose the one that offers the most favorable conditions.
Customer support: Make sure the platform provides high -quality customer support. Check how quickly and effectively the support service answers questions and solves problems.
The presence of a trial period or a free consultation: Some platforms offer a trial period or free consultation so that you can evaluate the quality of services and decide on the choice of a specialist.

The criteria for choosing a psychologist:

Education and qualifications: Make sure that the psychologist has an appropriate education and qualifications. He must have a diploma of higher education in the field of psychology or psychiatry, as well as a license to conduct psychotherapeutic practice.
Specialization and work experience: Pay attention to the specialization of a psychologist and his experience with problems that bother you. Choose a specialist who has experience with similar cases and has methods and techniques that suit you.
The approach to therapy: Different psychologists use different approaches to therapy. Check out various approaches, such as cognitive-behavioral therapy (KPT), psychoanalysis, gestalt therapy, existential therapy and choose the one that suits you the most.
Personal qualities: It is important that you are comfortable and safe with a psychologist. Choose a specialist who causes you trust, understanding and support.
Reviews: Read the reviews of other customers about the work of a psychologist. This will help you get an idea of his professional qualities and work style.
Intuition: Trust your intuition. If you have a feeling that this psychologist does not suit you, do not be afraid to look for another specialist.

Popular online platforms of psychological assistance:

BetterHelp: One of the largest online platforms, offering a wide selection of psychologists and psychotherapists.
Talkspace: Another popular platform that offers various options for communication with a psychologist, including text messages, video conferences and phone calls.
Amwell: A platform offering the services of doctors, psychologists and other medical specialists.
Doctor On Demand: A similar platform offering a wide range of medical services, including psychological assistance.
Pride Counseling: The platform specializing in the provision of psychological assistance to LGBTK+ community.

Before making a final decision, it is recommended to conduct a small study and compare several different platforms and specialists. Do not be afraid to ask questions and clarify all the obscure moments. The choice of a suitable online therapist is an important step towards improving your mental health.

IV. Preparation for online session and providing confidentiality

Preparation for online session and providing confidentiality play an important role in creating a comfortable and effective therapeutic environment. Proper preparation will help you use the time spent with a psychologist and get the best results.

Preparation for online session:

Choose a quiet and secluded place: Make sure that during the session no one will bother or distract you. Choose a quiet and secluded place where you can feel comfortable and safe.
Check technical equipment: Make sure you have a stable Internet connection, a working camera and a microphone. Test the equipment in advance to avoid technical problems during the session.
Prepare emotionally: Think about what you want to discuss with a psychologist. Formulate your thoughts and feelings. Be prepared for the fact that the conversation can be complex and emotional.
Create a comfortable atmosphere: Get dressed in comfortable clothes, take water or tea with you. Create around you a comfortable environment that will help you relax and focus on sessions.
Write down questions: Write down the questions that you want to ask a psychologist. This will help you not forget important points and use the time of the session.
Eliminate distracting factors: Disconnect notifications on the phone and computer. Ask for family members or colleagues not to disturb you during the session.

Privacy ensuring:

Use a secure Internet connection: Do not use publicly available Wi-Fi networks to conduct online sessions. Use a secure Internet connection, for example, home Wi-Fi with a reliable password.
Use a reliable platform: Make sure that the platform you use for online psychotherapy provide a high level of security and data confidentiality. Check if the data encryption uses the data encryption and complies with all the necessary requirements for the protection of personal information.
Discuss the issues of confidentiality with a psychologist: Discuss the issues of confidentiality with a psychologist at the beginning of therapy. Find out what measures he takes to protect your information and in what cases he can violate confidentiality (for example, in the event of a threat of your life or the life of other people).
Do not record sessions without the consent of the psychologist: Do not record sessions without the prior consent of the psychologist. Recording sessions can disrupt confidentiality and make it difficult to therapy.
Protect your personal information: Do not share your personal information with strangers. Be careful with what information you publish on social networks.
Keep the confidentiality of the information received from the psychologist: Keep the confidentiality of the information received from the psychologist. Do not share this information with strangers without his consent.

Compliance with these simple rules will help you create a comfortable and safe environment for online psychotherapy and get the best results. Remember that confidentiality is one of the key principles of psychotherapy, and your psychologist must observe it.

V. Advantages and restrictions of various communication channels: video, phone, text

Online psychotherapy provides various communication channels with a psychologist, each of which has its own advantages and restrictions. The choice of a suitable communication channel depends on your personal preferences, technical capabilities and goals of therapy.

Video conferences:

Advantages:
- Visual contact: Video conferences allow you to establish visual contact with a psychologist, which contributes to greater intimacy and trust.
- Non -verbal communication: The video allows you to see non -verbal signals, such as facial expressions, gestures and pose, which helps to better understand the emotional state of the client.
- Deeper therapy: Video conferences allow you to carry out deeper and more intense therapy than other communication channels.
- The possibility of using visual materials: A psychologist can use visual materials, such as slides, drawings and videos, to illustrate his explanations and techniques.
Restrictions:
- Technical requirements: For video conferences, a stable Internet connection and working camera and microphone are necessary.
- EXPRESSION: Some people may feel uncomfortable while in front of the camera.
- Confidentiality: It is necessary to ensure confidentiality during the session in order to avoid listening or observation by outsiders.

Telephone:

Advantages:
- Convenience: Telephone sessions can be held anywhere where there is a telephone connection.
- Anonymity: Telephone sessions allow you to maintain anonymity without revealing your appearance.
- Low technical requirements: Telephone sessions do not require complex technical equipment.
- Less embarrassment: Some people feel more comfortable, communicating with a psychologist by phone than on the video.
Restrictions:
- Lack of visual contact: Telephone sessions do not allow you to establish visual contact with a psychologist, which may complicate understanding the emotional state of the client.
- Difficult non -verbal communication: It is more difficult to perceive non -verbal signals by phone.
- Less deep therapy: Telephone sessions can be less deep and intense than video conferences.

Text messages:

Advantages:
- Convenience: Text messages can be sent at any time and anywhere.
- Anonymity: Text messages allow you to maintain anonymity without revealing your identity.
- Low cost: Text messages are usually cheaper than video conferences or phone calls.
- The opportunity to think about your answers: Text messages make it possible to think about their answers before sending.
Restrictions:
- Limited communication: Text messages limit communication capabilities and make it difficult to understand the emotional state of the client.
- Slow speed: Text correspondence can be slow and ineffective in crisis situations.
- Less deep therapy: Text messages are usually used to provide short -term support and are not suitable for deep and intensive care.
- The risk of misunderstanding: Text messages can be easily incorrectly understood.

The choice of a suitable communication channel depends on your personal needs and preferences. If visual contact and the ability to see non -verbal signals are important to you, then video conferences are the best choice. If you prefer to maintain anonymity and communicate at a convenient time for you, then the phone or text messages can be more suitable. Feel free to discuss your preferences with a psychologist and choose a communication channel that will be the most effective for you. Some platforms offer a combined approach that allows you to use various communication channels depending on the situation.

VI. The effectiveness of online psychotherapy: research and evidence

The question of the effectiveness of online psychotherapy is the subject of numerous research and debate. However, more and more scientific data indicate that online psychotherapy can be as effective as traditional full-time therapy for the treatment of various mental disorders.

Numerous meta-analyzes and systematic research reviews showed that online psychotherapy is effective for the treatment of depression, anxiety disorders, post-traumatic stress disorders (PTSD), obsessive-compulsive disorder (OKR), social phobia and other mental disorders. Some studies even showed that online psychotherapy can be more effective than full-time therapy in certain cases.

For example, a study published in the journal Journal of Affective Disorders showed that online cognitive-behavioral therapy (KPT) was as effective as full-time CPT for the treatment of depression. Another study published in the journal Journal of Anxiety Disorders showed that online CPT was more effective than full-time kPT for the treatment of social phobia.

The effectiveness of online psychotherapy is explained by several factors:

Accessibility: Online psychotherapy makes psychological assistance more accessible to people living in remote areas, people with disabilities and people with a tight work schedule.
Convenience: Online psychotherapy allows you to get help at a convenient time and in a convenient place, which increases the adherence to treatment.
Anonymity: Online psychotherapy allows you to maintain anonymity, which reduces the stigma associated with the appeal to the psychologist.
Saving: Online psychotherapy is often more affordable than traditional full-time therapy.

However, it is important to note that not all types of online psychotherapy are equally effective. Efficiency depends on the qualifications of a psychologist, the methods and technology used, as well as on the individual characteristics of the client. Some types of mental disorders may require confrontation or combined approach.

In addition, it is important to consider restrictions on research on the effectiveness of online psychotherapy. Some studies have a small sample, do not use control groups or do not take into account the influence of placebo. Additional studies are needed to confirm the effectiveness of online psychotherapy and determine the most effective methods and techniques.

In general, the existing scientific data indicate that online psychotherapy can be an effective tool for the treatment of various mental disorders. However, it is important to choose qualified specialists and use proven methods and techniques. It is also necessary to take into account the individual characteristics of the client and choose the type of therapy that best corresponds to his needs and goals.

VII. Ethical aspects of online psychotherapy

Online psychotherapy, like any other form of psychotherapy, obeys certain ethical principles aimed at protecting the rights and well-being of customers. Specialists providing psychological assistance online must comply with the same ethical norms as specialists working in full -time format.

The main ethical principles of online psychotherapy include:

Competence: The psychologist should have the necessary qualifications, education and experience for the provision of psychological assistance online. It should be familiar with the features of online format and own the necessary technical skills.
Informed consent: The psychologist should provide the client with complete information about online psychotherapy, including advantages, restrictions, risks, alternative treatment options, confidentiality and payment issues. The client should give a conscious consent to receive assistance in online format.
Confidentiality: The psychologist must comply with the confidentiality of the information received from the client during sessions. He must take all the necessary measures to protect the client’s data, including the use of secure communication channels, data encryption and compliance with personal information protection requirements. Exceptions to the rules of confidentiality are cases when there is a threat to the life of a client or the life of other people.
Borders: The psychologist must observe professional boundaries in relations with the client. He should not enter into friendly, romantic or business relations with the client.
Not harm: The psychologist should avoid any actions that can harm the client. It should use only proven and effective methods and techniques of therapy.
Multipylural competence: The psychologist should take into account the cultural characteristics of the client in the provision of psychological assistance. He should be familiar with cultural differences and avoid any form of discrimination.
Resolution of ethical dilemmas: The psychologist should be ready to resolve ethical dilemmas that may occur in the process of online psychotherapy. He should apply for advice to colleagues or supervisors in difficult cases.
Legality: The psychologist must comply with laws and regulatory acts governing the provision of psychological assistance in the country where he practices, and in the country where the client is located.

Violation of ethical principles can lead to serious consequences for the client, including a deterioration in the mental state, loss of trust in a specialist and legal claims. Therefore, when choosing an online psychologist, it is important to make sure that he complies with ethical principles and has a good reputation.

If you have doubts about the ethical actions of your online psychologist, you can apply for advice to another specialist or file a complaint with a professional organization.

VIII. How to understand that online psychotherapy is not suitable

Online psychotherapy can be an effective tool for improving mental health, but it is not suitable for everyone. In some cases, full -time therapy can be more effective or even necessary. It is important to understand the signs that online psychotherapy is not suitable for you to seek alternative help in time.

Signs that online psychotherapy can be ineffective:

Serious mental disorders: Online psychotherapy can be not effective enough for the treatment of serious mental disorders, such as psychosis, schizophrenia, bipolar disorder in the acute phase and severe forms of depression with suicidal thoughts. In these cases, full -time psychiatric care is needed.
Crisis situations: Online psychotherapy can be ineffective in crisis situations requiring immediate intervention, such as suicidal attempts, acute psychotic state or family violence. In these cases, it is necessary to contact the emergency care service or to the nearest psychiatric hospital.
Lack of access to a stable Internet connection: Online psychotherapy requires a stable Internet connection. If you do not have access to a stable Internet, online therapy can be difficult or impossible.
Technical difficulties: If you have constant technical difficulties using a platform for online psychotherapy, this may complicate the process of therapy.
Lack of confidentiality: Online psychotherapy requires confidentiality. If you do not have the opportunity to provide confidentiality during sessions, online therapy can be ineffective.
Distrust of the online format: If you do not trust the online format of psychotherapy or feel uncomfortable, communicating with a psychologist online, this may difficulty in establishing a therapeutic alliance and reduce the effectiveness of therapy.
Lack of progress: If after several online psychotherapy sessions you do not feel an improvement in your condition, this may be a sign that this format of therapy does not suit you.
Incompatibility with a psychologist: If you do not feel comfortable with a psychologist or it is difficult for you to install a therapeutic alliance with him, this can reduce the effectiveness of therapy.

If you notice one or more of these signs, it is important to discuss this with your psychologist. He can invite you to change the therapy format, for example, switch to full -time therapy or recommend another specialist. Do not be afraid to change the psychologist or format of therapy if you feel that it is necessary. Your goal is to get effective help that will help you improve your mental health.

In addition, it is important to remember that online psychotherapy is not a magic tablet. It requires the active participation of the client and the willingness to work on his problems. If you are not ready for this, online psychotherapy can be ineffective.

In any case, if you doubt whether online psychotherapy is suitable for you, it is better to consult a psychologist or psychiatrist. They will help you evaluate your condition and choose the most suitable type of therapy.

IX. Integration of online psychotherapy in a comprehensive treatment plan

Online psychotherapy can be an effective addition to a comprehensive treatment plan, which includes other methods and approaches, such as drug therapy, group therapy, psychic formation, physical exercises and a change in lifestyle. The integration of online psychotherapy in a comprehensive treatment plan can increase the effectiveness of treatment and improve the results for the client.

Here are some examples of how online psychotherapy can be integrated into a comprehensive treatment plan:

In combination with drug therapy: Online psychotherapy can help customers cope with the side effects of medicines, improve treatment and develop self-regulation skills. Medicine therapy can facilitate the symptoms of a mental disorder, and online psychotherapy can help the client understand the causes of his problems and change non-adaptive behaviors.
As an addition to full -time therapy: Online psychotherapy can be used as a complement to confrontation to provide additional support between sessions, to work on specific skills or to solve problems that arise outside the sessions.
To maintain the progress achieved: After completing confrontation, online psychotherapy can be used to maintain the reached progress and prevent relapse. Online sessions can be held less often and are aimed at maintaining skills and strategies that the client has learned in the process of therapy.
As part of the rehabilitation program: Online psychotherapy can be included in the rehabilitation program for people suffering from addictions to help in overcoming traction, developing the skills of coping and preventing breakdowns.
In combination with psycho -formation: Online psychotherapy can be used to provide customers with information about mental disorders, treatment methods and self-help strategies. Psychic education can help customers better understand their problems and actively participate in the treatment process.
In combination with support groups: Online psychotherapy can be used to prepare customers to participate in support groups, to process experience gained in groups, and for the development of social interaction skills.
In combination with physical exercises and a change in lifestyle: Online psychotherapy can be used to motivate customers to physical activity, healthy nutrition and compliance with sleep mode. A change in lifestyle can positively affect mental health and increase the effectiveness of treatment.

When developing a comprehensive treatment plan, it is important to take into account the individual characteristics of the client, his needs and preferences. Online psychotherapy should be integrated into the plan so that it complements other methods and approaches and contributes to the achievement of the best results.

It is important to discuss with your doctor and psychologist the possibility of integrating online psychotherapy into your treatment plan. They will help you determine which types of online therapies will be most useful for you and how it is best to integrate them into your comprehensive treatment plan.

X. Self-help and online resources to maintain mental health

Online psychotherapy can be a valuable tool for improving mental health, but it is not the only way to obtain support. There are many free or inexpensive online resources and self-help techniques that can help you deal with stress, anxiety, depression and other emotional problems. These resources can be used as an addition to online psychotherapy or as an independent way of maintaining mental health.

Online resources:

Websites and applications for meditation and awareness: There are many websites and applications that offer meditation with the guide, exercises for awareness and other relaxation techniques. Examples: Headspace, Calm, Insight Timer.
Online courses and webinars on psychology and self-development: Many universities, educational platforms and psychological organizations offer free or inexpensive online courses and webinars on various topics related to mental health and self-development. Examples: Coursera, EDX, UDEMY.
Online forums and support groups: There are online forums and support groups, where people with common problems can share their experience, receive support and tips from others. It is important to choose proven and modified forums in order to avoid misinformation and negative impact.
Web sites and blogs about mental health: There are many websites and blogs that provide information about mental disorders, treatment methods and self-help strategies. It is important to choose reliable sources of information based on scientific research and experience of qualified specialists.
Online tools for self-esteem: There are online tools for self-esteem that can help you determine the presence of signs of depression, anxiety or other mental disorders. It is important to remember that these tools are not diagnostic and do not replace consultation with a doctor.

Self -help techniques:

Meditation and awareness: The practice of meditation and awareness can help you reduce stress, improve concentration and increase the awareness of your thoughts and feelings.
Respiratory exercises: Respiratory exercises can help you quickly reduce the alarm and relax.
Exercise: Regular physical exercises can improve mood, reduce stress and increase energy level.
Healthy nutrition: Healthy nutrition can improve your physical and mental health.
Compliance with sleep mode: A sufficient dream is important to maintain mental health.
Diary maintenance: Keeping a diary can help you understand your thoughts and feelings.
Practice of gratitude: Practice of gratitude can help you focus on the positive aspects of your life.
Social support: Maintaining social ties and communication with friends and family can improve your mental health.
Conducting time in nature: Conducting time in nature can reduce stress and improve mood.