February 2025 - Talk Your Heart Out (TYHO)

How to Encourage Your Loved Ones to Seek Counselling in Australia

Posted on February 28, 2025 by Prath

Does your friend or family member struggle with mental health issues? If so, they may benefit from counselling in Australia.

Watching a loved one go through mental difficulties may be the most distressing thing. Any help we provide, including advice, may not be enough to cope with the issue. At this point, we are usually left feeling helpless but desperate to eliminate our loved ones’ problems.

However, there are some things you can do to ensure that your loved one does not spiral or worsen their symptoms. One of these is encouraging them to seek counselling in Australia.

While not everyone may feel comfortable opening up to people they know closely, talking to a mental health professional is different. Counsellors offer non-judgemental and unconditional support and help develop a personalised therapeutic plan to improve the client’s emotional and mental well-being.

In this article, let’s explore some of the things you can do to encourage your loved ones to seek counselling in Australia.

This Article Contains:

1) Providing Emotional Support

Before anything else, showing your support and love to the person suffering is important.

Immediately suggesting counselling may sometimes have the opposite effect. Seeking help can take time, and your loved ones can experience positive counselling outcomes only if they are not rushed to make a decision.

Providing emotional support could mean:

Talking things through with them regarding their issues and what’s troubling them

Offering to help with daily chores such as cooking or cleaning the house

Suggesting to go out for a fresh walk together

Trying to talk about their problems without pushing or forcing them to be honest

Offer a safe and silent space to your loved one. Make them feel comfortable, offer to pour some tea, and try to have a relaxed conversation. The most important thing to consider is the person’s comfort. Everything else may take time and can be done gradually.

2) Offering Unconditional Support

Once you are aware that your loved one is struggling with mental health issues, try to offer unconditional support and love.

‘Unconditional’ means that you are willing to support someone without any conditions.

For example, some people may hesitate to talk about what’s truly bothering them. In such cases, instead of pestering them to discuss the issue, you may have to acknowledge their struggles.

The key to remember is that offering a safe space is more important than satisfying our curiosity about the issue. We may be curious for several reasons. Knowing the issue can help us offer specific solutions. Or we may know support groups if we have more details about what our loved one is struggling with.

However, what the person in distress needs the most at the current moment is unconditional support. The first step is to always let them know you’re with them – whether or not you know their problems.

3) Initiating Conversations With Compassion

At this stage, you should gradually initiate conversations with your loved one. You can ask about what’s troubling them, what emotions they’re feeling, and how you can be of help.

However, you may want to initiate every single conversation with compassion. Try asking open-ended questions rather than giving advice or direct solutions that you think might work.

Open-ended questions usually start with:

What (is troubling you at the moment?)

Why (do you look distressed?)

How (can I help you?)

Rather than suggesting specific key points, always try to keep your questions as open as possible.

For example,

“Are you stressed because of work?” is suggestive, as you’re hinting that their issues are work-related stress. The person may find it hard to shift to the actual problem.

Try asking:

“You look like you’re struggling with something. Do you want to talk about it?”

Tip: Use “I” statements to initiate conversations. For example, try saying, “I’m concerned about you. I have a suggestion that might help.”

The core of your conversation should be empathy and compassion.

4) Being Specific

Sometimes, your loved one may not be aware of their mental health issues or may not realise that they need to talk to a counsellor in Australia.

When you mention this to someone, their initial reaction may be dismissive. They may say, “I don’t feel any different” or “Nothing is wrong with me,” as they may be in a defensive mode.

To avoid triggering their defensiveness, be specific when you’re initiating conversations.

Try to observe and share any difference in their current behaviour compared to their former habits.

Communicate in a non-judgmental way. Try saying:

“I noticed you are not eating well these days.”

“I’ve perceived a change in your sleeping habits. I see you’ve been getting only a few hours of sleep daily.”

Bring up significant changes that are specific and measurable. Notice some common patterns in sleep, food habits, mood swings, tones, and behaviours.

5) Helping Them Find Counselling in Australia

You can’t force anyone, but you can definitely encourage someone to seek counselling in Australia.

One way to encourage your loved one is to do all the hard work. This includes researching offline and online counselling, shortlisting private counsellors, and gathering resources to prepare the person for their first counselling session.

To do so, try going through our diverse and well-qualified group of counsellors in Australia. You can watch their introductory videos, read their full descriptions, and review their therapeutic appraoches.

Even if you’re unsure what issue your loved one may be facing, it can be helpful to have a list of counsellors to begin with.

Shortlisting professionals based on gender, counselling style, personality, or a general list of issues can also be helpful. Anything that can give your loved one a starting point can be a huge way to encourage them to seek support.

6) Preparing for Resistance

Every person is different. Even after your strong encouragement, some people may need time to consider, while others may want to personally research before starting their counselling journey. Some may not even be open to the idea of seeking professional counselling.

Be prepared for all types of resistance. Your role as someone who cares is to provide encouragement and unconditional support.

Try to be open-minded and listen actively to their objections. If you’ve previously been to counselling or know its benefits, try bringing up these points.

Reducing your loved one’s apprehensions about seeking support may take a few conversations. Ensure your loved one knows that counselling is a private space solely focused on their personal and mental journey.

If your loved one is too resistant, it’s usually best to stop insisting. If they’re open but still hesitant, you can slowly discuss the topic in many different ways.

For example, share articles or videos about counselling, explain why you think counselling can help, and give them the idea that their first session can be a trial.

Conclusion

Encouraging a loved one to seek counselling in Australia can be an act of love and compassion. It is hard to convince someone to talk to a counsellor, but your effort shows how much you care for them and the lengths you’re willing to go to provide your support.

When your intentions are right, and you’ve prepared yourself in advance, you may be more likely to help your loved ones seek support.

Remember to have all conversations with empathy. Try not to force or firmly push someone to make a decision. The choice of seeking professional support is an entirely personal one.

If the person is angry with you, don’t worry. Love can take many forms, and it sometimes helps you face the hard truth of reality. Try to be as gentle as possible, but do not give up providing personal support if someone is unwilling to seek counselling.

5 Common Questions Counsellors Ask During Counselling Sessions

Posted on February 28, 2025February 28, 2025 by Prath

Opening up and being your true self during counselling sessions is one of the hardest aspects of seeking professional support. But it’s this honesty that will lead to change.

If you’ve never been to counselling before, the entire process may seem vague to you. What happens during a session? Who talks first? What are the solutions? What questions should you answer?

The several different questions you have in mind can overwhelm you. After all, how can one seek professional counselling without knowing what it is about?

Counselling services are all about structured and healing conversations with a goal in mind.

To achieve individual goals, the counsellor may ask their clients several open-ended and closed-ended questions. Through this process of dialogue exchange and evidence-based approach, the client can make positive changes in their lives.

In this article, let’s look into the 6 common questions counsellors may ask during counselling sessions.

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Types of Counselling Questions

A combination of open-ended and close-ended questions is asked during counselling sessions to arrive at the crux of the problem.

Both types of questions may have advantages and disadvantages. While close-ended questions can address a client’s specific emotions, open-ended questions are generally used to understand the root cause of a problem and arrive at a solution.

The main difference between both types is that open-ended questions are used during sessions to encourage clients to think deeply about an aspect of their life and gain control of the conversation.

In contrast, close-ended questions require the client to answer ‘yes’ or ‘no’ – which may help when someone feels stuck or unable to articulate their emotions further.

Let’s look into the two types of questioning.

1) Open-Ended Questions

Open-ended questions allow clients to pause, reflect on their thoughts, and answer honestly. While this type of questioning encourages the client to focus on a specific aspect, counsellors may also guide the client to delve into other areas of life if they need to retain the natural flow of the conversation.

For example, consider the following questions:

Do you like your job?

Tell me about your experience at work.

While both these questions focus on the same topic, the first one is close-ended, while the second one is open-ended.

With the first question, the client may answer ‘yes’ or ‘no’, and the conversation may stop abruptly. However, with the second question, the client may talk deeply about their work experience while mentioning other aspects such as confidence or self-esteem.

Common ways an open-ended question can start include:

When

What

Where

2) Closed-Ended Questions

Close-ended questions have only one option: yes or no.

These types of questions can clarify certain aspects of the conversations. Counsellors may also use close-ended questions to help the clients ease into the counselling session or use it as a breaker after exploring some deep-rooted issues.

However, if counsellors in Australia ask excessive yes-or-no questions, the client may feel like they’re being interrogated.

Hence, professionals are usually careful about the type of questions they ask to engage clients.

Sometimes, the counsellor may start with a close-ended question, such as “Do you like your job?” and then rearrange it to a more open-ended one, such as “Tell me more about our experience at work.”

Questions You May Be Asked During Counselling Sessions

Every counsellor is different, as are the services and approaches they use.

While some may ask the standard questions, such as ” What can I help you with?” during the first counselling session, others may prefer to get to know the client and their life experiences before discussing their current problems.

However, all counsellors may ask a set of questions to better understand your counselling goals and background.

Most of these questions may also differ depending on the type of counsellor you’re seeing (eg, couples or family counsellor) and the type of counselling service.

1) What Do You Expect From Counselling?

Some people may seek counselling in Australia, assuming they will be advised to solve their problems. Others may look for direct solutions to resolve conflicts.

Professional counselling is much more nuanced and scientific. Hence, counsellors may ask what you expect from sessions to help:

Set expectations for future sessions

Provide psychoeducation before starting your counselling journey

Establish counselling style and goals

Based on your expectations, the counsellor may proceed to develop a personalised therapeutic plan.

2) What Do You Think the Problem Is?

The next set of questions usually revolves around your presenting problems and issues you’re facing in life.

Talking about your issues can seem complex: Where do you even start? What if your problem is not a specific thing but has more to do with your feelings and thoughts?

Your counsellor may urge you to discuss your problem and how you feel about it to help you understand yourself and build more self-awareness. During this process, you may also be encouraged to come up with solutions that you think may work best.

This question can help you reflect on your life from a deeper perspective and reinforce the idea that counselling is all about change and that change takes time.

Some specific questions that your counsellor may ask include:

How do you view the problem?

Which areas of life do your problems affect you the most?

What is the biggest issue you’re currently facing?

Have you already tried applying any solution or self-help techniques to solve the problem? What worked and what didn’t?

3) How does this problem typically make you feel?

An important aspect of counselling is building rapport and connecting with the client’s emotions. Counsellors ask about your feelings and problems to validate you and provide unconditional support.

There is never a right or wrong way to feel about any problem. Whatever you feel can give the professional an insight into your thoughts and emotional patterns and develop a more personalised treatment plan.

Sometimes, you may find it hard to articulate your emotions. This question can help you dig further and identify positive and negative feelings. Counsellors may help you achieve this through several evidence-based therapeutic approaches, like emotionally focused therapy or acceptance and commitment therapy.

Some specific questions a counsellor may ask during this process include:

How do you feel when similar problems pop up in your life?

Do you feel upset or angry? And why? How do these emotions urge you to behave?

Do you typically cry when you are upset?

How do you cope with your emotions?

What else do you feel when you think about the problem?

4) Have You Been in Counselling Sessions Before?

If you’ve been to counselling sessions before, your counsellor may ask you to discuss them based on your comfort level.

What worked during your previous sessions and what didn’t can help the professional gain valuable insight into your preferences.

Moreover, if you’ve had a bad experience before or are already aware of triggers that may heighten your symptoms, mentioning it to your counsellor at this point can hugely benefit you and the counsellor.

Some counsellors may also have notes that they can share with your current counsellor. Exchanging counsellor notes can help you resume sessions with more insight and clarity.

5) How Would You Describe Your Mood?

Unlike emotions, which are fleeting, your moods can represent the underlying patterns you’re stuck in and the daily cycles of energy.

Your counsellor in Australia may ask you about your mood swings to gain insight into your stress levels and habits.

In more cases, when we’re overwhelmed by tiredness, we tend to resort to self-destructive habits to cope. Hence, talking about this during counselling sessions can help the professional develop a substantially effective plan that offers you mental and physical relief.

Some specific questions your counsellor may ask include:

Is your mood steady, or do you experience a rollercoaster of emotions?

What activities energise you, and what activities bring down your energy levels?

What makes you feel blue?

How do you usually react to irritations or frustrations?

How often do you experience anger? How do you express anger and cope with it?

What do you do when you feel bad or upset?

Conclusion

Knowing what questions to expect during counselling in Australia might ease some of your worries in preparation for your first counselling session.

Remember that each counsellor is different and may not ask all the questions mentioned in this article. Sometimes, the questions may be phrased differently or follow a different structure.

The key is to remember that most questions are open-ended and focus on your thoughts, emotions, and behaviour patterns.

If you’re not comfortable answering any questions, feel free to let your counsellor know about it. Ultimately, your answers to these questions are helpful. Still, your hesitancy of not sharing some information can also provide insight into your problems and the type of approaches that might help you overcome them.

3 Techniques Your Counsellor May Use to Support You in Sessions

Posted on February 28, 2025February 28, 2025 by Prath

Some people believe that counsellors give advice. Others believe that counselling is based on vibes – or rather, wisdom.

While wisdom and intuitive knowledge are important to build a counsellor’s therapeutic style – counselling is evidence-based and scientific.

It is also significantly different from advice. Counselling is a psychological science that supports clients and helps them engage in the right habits to resolve their problems.

Counsellors in Australia are trained to find the appropriate approaches based on individual client needs. This requires a wide range of expertise in multiple counselling methods.

Moreover, professionals may also receive extensive training in areas such as communication, mindfulness, or trauma-focused skills.

This article highlights some of the most common and effective techniques counsellors may use to improve your mental well-being.

This Article Contains:

3 Helpful Counseling Methods & Approaches

Counselling services may include many methods to change human behaviour. Most of these techniques focus on feelings, thoughts, and habits, which the counsellor may apply in a supportive and reliable environment.

“Counsellors draw on different techniques to change the forms in which they deliver messages to clients for the purpose of relating truths in ways that can be heard.”

– Conte, 2009, p. 2

Counsellors may interact with clients and adapt their chosen approach based on their therapy style, specialisation, and client’s preferences.

When used effectively, the counselling methods can:

Elicit changes in your thought process and emotional patterns

Help you view the world from a fresh perspective

Improve your relationships with your loved ones

All the skills are provided through clinical expertise. Hence, it’s important to know that the methods in this article are intended to help set expectations for what counselling may involve.

The therapeutic techniques below can help with a range of issues, such as generalised anxiety, post-traumatic stress, and depression. The list of techniques are:

1) Empty Chair Technique

2) Communication Methods

3) Grounding

1) Empty Chair Technique

Do you have ‘unfinished business’ with yourself? Maybe you haven’t truly acknowledged and moved on from your breakup. Or are you putting off talking to your mom after a big fight?

Any emotions or thoughts that you haven’t resolved are your unfinished business. If mental distress is left unresolved, it can contribute to issues such as mood swings, anxiety, or stress.

The empty chair technique used in gestalt therapy is applied during counselling sessions to help you confront and resolve any conflicts in life.

The name of the skill is almost self-explanatory:

During sessions, you may be asked to face an empty chair and talk to that furniture as if it were the person you’re having conflicts with. The chair could be your mother you’ve just fought with or perhaps a friend you’re struggling to connect with.

Suppose you’ve had a conflict with someone. In that case, you may relate to the fact that we usually repress feelings, hesitate to be vulnerable to initiate the first conversation and let our thoughts interrupt sleep.

It is common to avoid resolving conflicts due to the fear of retribution, vulnerability, and the possibility of being misunderstood.

However, under the aegis of a counsellor, you can give form to your vague thoughts. For example, the technique can help you:

Confront thoughts that you may be avoiding

Develop a compassionate dialogue to gain clarity and self-understanding

Explore life decisions and analyse the diverse aspects of any situation

Identify and cope with projections (ie attributing aspects of yourself to others)

2) Communication Methods

As social beings, we love connecting and finding a sense of belonging by communicating with others. And good communication often leads to a positive social life and well-being.

But what does good communication look like? And what kind of communication skills do counsellors in Australia equip clients with?

“It is the encounters with people that make life worth living.”

– Guy de Maupassant

Good communication involves these 4 facets:

Fact: What the communicator is saying

Self-revealing: Information about the communicator

Relationship: What the communicator thinks about the receiver

Appeal: What the communicator wants the receiver to do

For example, the wife (communicator) who says, “We don’t have enough groceries for the week,” may indicate the need for the husband (receiver) to buy groceries rather than the fact that there are no groceries at home.

However, if the husband focuses on the relationship facet of communication, he might assume that the wife is complaining about his inefficiency and may retort by saying, “You never plan ahead either.”

In most cases, the receiver perceives what is being said very differently.

During professional counselling, you may learn about the four facets and develop skills to:

Interpet messages as they were intended

Focus on the actual facts of what the communicator has said

Ask healthy questions to clarify whether you understood the communicator’s message

Common Communication Techniques

1) Nonviolent Communication

This skill teaches you how to communicate with others in a non-judgmental way. Specific techniques include learning to:

Communicate your observations without interpreting them

Talk about your feelings without judgement

Express your needs in a healthy way

Request your needs without demanding

2) Active Constructive Responding Model

Your offline or online counsellor may use the ACR model to help you communicate in an active and constructive way.

Here’s an example of how the model works:

If a friend of yours who has social anxiety says, “I was so anxious at the party, but I still managed to talk to a person!”

There are four ways you may react:

a) Nurturing (active constructive): “That’s awesome! I’m so proud of you. How did the conversation go?”

b) Cold (passive constructive): “Oh, nice”

c) Ignorant (passive destructive): “Anyway, I actually spoke to more than 5 people and made several friends…”

d) Hurtful (active destructive): “1 person? That’s barely anything to be happy about”

To improve your communication, your counsellor will use the model to help you build the habit of conversing in an active, constructive way.

3) Grounding

Grounding is a technique used during counselling sessions to help clients:

Stay present and mindful of the current situation

Engage in mindfulness techniques to prevent or identify a trigger

Reduce symptoms of issues such as social anxiety or panic attacks

The grounding skills focus on several different aspects, such as:

Focusing on your thought patterns

Physical grounding techniques to become aware of all senses

Soothing techniques to improve self-compassion and kindness

Below are some techniques that counsellors may use to support you in sessions.

a. Body Scan

During a body scan, your counsellor will guide your attention towards different parts of your body. The scan usually starts from your head and face and ends with focusing on your legs.

Think of a body scan as a meditation. You may be asked to close your eyes, take a few deep breaths, and clear your thoughts.

When you scan your body parts, you may feel a tingling or prickly sensation – this is normal.

Often, while your mind is busy thinking unhelpful thoughts, your body may be doing something else. By using this technique to scan the body, your counsellor may help you pull away from the noise and ground you in the present.

b. Recognising Thought Patterns

The most important aspect of grounding techniques is recognising, labelling, and accepting one’s thoughts rather than trying to control or change them.

There are many different types of thoughts. For example,

“I will never become as successful as my cousins” is a comparison thought

“I am so bad at this” is a self-critical thought

“Nothing good will ever happen to me” is a negative prediction thought

“My friend hasn’t replied to me, so they must hate me” is black-and-white thinking

During counselling sessions, your counsellor may ask you to close your eyes and take a deep breath.

Through reflective dialogue, they may guide you to focus on your thoughts as you find yourself drifting away from your breath.

The key during this exercise is to avoid judging or evaluating your thoughts. For example, if thoughts such as “I’m good for nothing” pop up in your mind, you simply have to label the thought as a ‘self-critical’ and observe it with curiosity.

Recognising thought patterns may take intentional effort, and counsellors may equip you with the right mindfulness skills.

Conclusion

The effects of any mental health issues can be distressing. However, combining professional counselling and psychoeducation can make change and healing possible.

Although Counsellors in Australia may vary in their approach and theoretical underpinnings, all professionals share the foundational principle of helping people change or grow in life.

Therapeutic approaches mainly focus on a person’s thoughts, feelings, and behaviours. Counsellors commonly use techniques such as the empathy chair, communication skills such as nonviolent communication, and grounding methods such as body scans.

If you’re ready to book counselling in Australia, reviewing our diverse group of counsellors may help.

Top Myths About Online Counselling Debunked

Posted on February 21, 2025 by Prath

Many people imagine an online counselling session as a glitchy video call in which the client tries to get the attention of a distracted therapist.

In reality, counselling, in any form, is far from the misconceptions that we may have.

Online counselling is just as effective as traditional counselling. A counsellor who provides support through the Internet is highly trained in the ethics and morality of online services.

In recent times, many have shifted toward seeking support from the comfort of their homes. This is understandable. After the pandemic, we constantly seek opportunities to make our lives easier. And everyone deserves easy, accessible support.

That’s why we’re here to debunk the most common myths about online counselling in Malaysia so you can consider trying it.

This Article Contains:

Myth 1: Online Counseling Is Not as Effective as In-Person Counseling

The first myth we’re debunking is that online counselling is ineffective. Any service provided online is different in that people may need to adjust to the change in environment.

However, research strongly supports the notion that psychotherapeutic interventions provided online are effective in reducing:

Psychological distress (eg depression, panic attacks, mood swings)

Mental health issues such as obsessive-compulsive disorders

Interpersonal sensitivity

Post-traumatic stress disorder

In fact, through tele-support, counsellors may find it easier to:

Understand your body language and verbal messages without influencing you

Be in tune with your emotional reactions

Use strongly expressive reactions and reflection to show empathy and unconditional support

Myth 2: Online Counselling Lacks Personal Connection

Contrary to the belief that clients may find it hard to build a relationship with an online counsellor, talking to someone over an audio or video call can, in fact, help the person become more comfortable and honest with themselves.

Any therapeutic alliance should have a strong foundation. The strength of this foundation depends on the counsellor’s skills rather than the medium of counselling.

Trust and rapport are the connective tissue for gaining and maintaining healthy relationships.

– Susan C. Young

But what do mental health professionals do to build a relationship? By identifying the counselling skills, you can tell if the counsellor is a good fit for you.

For example, some things an online counsellor may do to build rapport include:

Maintaining a sense of calm and quiet in the therapy space as you share your problems

Soliciting your opinions and feelings

Being patient and understanding as you take time to open up

Reflecting on your thought patterns, making you feel smart and insightful, and probing you to imagine realistic solutions

Avoiding judgemental actions such as pointing out your flaws or correcting your feelings

Using empathetic dialogue to make you feel at ease

As easily noticeable, most of these skills come from the counsellor’s professional training rather than the medium they use to provide the service.

Hence, the truth is that building a therapeutic relationship is possible in all types of services, including online counselling.

Myth 3: Online Counselling Only Works for Younger Generations

At TYHO, people of all ages book sessions with us, from those in their 20s to their 50s. This proves that online counselling works even for older generations.

The belief that online counselling only works for younger people is prevalent due to some valid concerns. For example, people who have never used technology may find it difficult to book sessions without support. Older adults may have eyesight issues or may be slow at typing.

However, many technology challenges can be solved by finding a user-friendly and accessible platform.

Older adults actually find online counselling in Malaysia to be a more convenient option. Imagine not having to travel all the way to a location on public transport on a hot day. Or feeling hungry in the waiting room and travelling back home.

Seeking support online eliminates many of these challenges for people across all age groups.

Myth 4: Online Counselling Services Are a Temporary Trend

The myth that online counselling services are a trend is common. People believe that online services have grown in popularity due to the COVID-19 pandemic – and they’re right.

However, online counselling is here to stay. Although the pandemic has increased the shift towards online support, the medium started long ago.

The popularity of this medium has made more people aware of its affordability, accessibility, and effectiveness.

For example, people with social anxiety disorder may struggle to meet anyone in person, let alone a mental health professional. For individuals such as these, talking to someone over a video or audio call can be a great way to break out of their fears.

Another example is people who may struggle to find the time to travel to a location. They may have busy schedules or have to care for children or older adults.

Mental health support should still be accessible to these people, and online counselling facilitates that. Hence, online counselling is not a trend but a means of convenient and sustainable support.

Myth 5: Online Counselling Is Only for Those With Minor Issues

Again, online counselling can help with minor, major, and all other types of issues. The challenges are just the same as in-person counselling.

The kind of issues that can be addressed during online counselling depends on the following:

The counsellor’s skills of empathy and compassion

The counsellor’s ability to dig deeper into the issues

The therapeutic relationship built by the client and the professional

When the professional has all the essential skills and qualifications, they can help with major disorders such as obsessive-compulsive disorder and personality disorders.

The therapeutic approaches used during sessions can be adapted to suit the needs of online counselling.

For example, CBT skills, such as reframing unhelpful thoughts, are much easier to practice over a video call. Sometimes, people have a more free flow of thought when talking over the phone, and this helps the professional ‘catch’ the unhelpful thought patterns.

Moreover, research has also shown that regardless of the type of issues, online counselling has a lower dropout rate than in-person counselling.

Myth 6: Online Sessions Lead To Distractions

The fact that people are distracted during online sessions could be true to an extent. However, we may have to analyse it with nuance.

Some people may ‘appear’ distracted as a coping mechanism. Perhaps this person struggles to open up and is unsure how to express their hesitation to their counsellor. Sometimes, people may avoid focusing on the conversation due to fear of judgement.

Distraction is just as common in in-person therapy. That’s why counsellors are trained to analyse and explore this aspect during sessions.

Conclusion

Online counselling in Malaysia is just as effective as in-person services. What’s important to observe is that the sessions are working for you, you feel comfortable to open up with the counsellor, and you can track and notice progress in your mental health journey.

Giving online services a try is definitely worth it. It may or may not work for you, but exploring different ways to seek support is always interesting.

If you’re hesitant about the quality of online counselling, reading about relevant research and its effectiveness can be helpful.

We recommend shortlisting counsellors who provide audio/video sessions and talking about them with their background and experience of providing counselling via the online mode.

At TYHO, online counselling is provided with the same amount of care and quality as in-person sessions.

What Happens In A Counselling Session? 5 Stages To Know

Posted on February 21, 2025February 21, 2025 by Prath

Counselling sessions lead to change. And this is the ultimate goal of mental health support.

The process begins with understanding an individual’s thought patterns, lifestyle, habits, and values.

Through consistent and high-quality support, the client may:

Start thinking clearly and from a fresh perspective

Begin to resolve conflicts effectively

Cope with or reduce signs of distress

Imporve their overall well-being

You may already know the benefits of counselling. But what exactly happens in a session? Is it just a dialogue exchange? Or a magical conversation that fixes everything?

The answer is neither. Let’s explore the exact details and stages of a counselling session and what you can expect from them.

This Article Contains:

Understanding the Counselling Process

The counselling process may look different for everyone – but it follows some fundamental principles.

For example, all counsellors in Malaysia are trained to:

Listen actively (eg through non-verbal communication, paraphrasing, reflecting on the client’s presenting problems etc)

Provide non-judgemental and unconditional support – This means that regardless of the problems that the client may bring up, the counsellor responds from a place of empathy

Ask targeted questions to explore the client’s life in depth

Besides the above key practices, each counsellor has their own style of therapy. Some therapists may provide a structured and organised conversation, while others may use a free-flow approach to dig into issues.

There’s never a right or wrong therapeutic approach; it’s just what feels right for you.

Some elements involved in most types of counselling are:

Discussing your goals, needs, and requirements of therapy

Exploring your thoughts, feelings, and habits and understanding the patterns that are harming you

Developing a personalised therapeutic plan based on what feels comfortable for you

Setting achievable and realistic goals and tracking progress in therapy

Learning how to implement therapeutic skills in real-life

Discussing the duration, frequency, and termination of counselling sessions

What to Expect in a Counselling Session

Your first counselling session could be considered a mutual interview. Sometimes, it is also known as an intake session.

The idea of an ‘intake’ is to set expectations, get to know each other, and build rapport and trust with your counsellor.

At this point of the session, it is your chance to see if the professional is the right fit for you. You can choose to look for someone else if you struggle to relate with the counsellor.

After the initial introductions, your counsellor may enquire about:

Your goals for counselling

Presenting problems that may be affecting your daily life

Different aspects of your life, such as relationships, work, family, or academia

Your childhood experiences that have significantly left an impression on you

Your current lifestyle and energy levels

What Your Counsellor Will Cover

After getting to know you, the professional may also take the chance to explain about their:

Professional qualifications

Their confidential policy

Therapy approach and style

Specialisations

Experiences working with people struggling with issues similar to yours

Suggestions on duration and frequency of counselling

The first session can feel scary. However, counsellors are trained professionals who will be aware of your apprehensions.

If you feel stuck or are unsure what to talk about, your counsellor will take you through the session and ease you into it.

Before you book your session, let’s look into the 5 stages of counselling services.

The Stages of the Counselling Process

Through the stages of counselling sessions, the professional will help you move from where you are to where you want to be.

Inciting sustainable change takes a solid framework – all the way from initial engagement to termination. These five stages are essential for experiencing a successful counselling outcome.

Although these stages are personalised based on the client’s needs, there are some overarching steps that all counsellors may use. In this section, we will examine these steps.

Stage One: Relationship Building

The counselling sessions begin with the most important element: establishing a relationship, also formally referred to as a therapeutic alliance.

Stage one focuses on the counsellor building rapport with you and trying to understand all the issues you want to address.

Below are some aspects you may discuss during this stage:

Expectations for future counselling sessions

Goal setting

Personalising therapeutic approach

Developing a safe and healthy alliance builds a strong foundation, ultimately leading to positive therapy outcomes.

Stage Two: Problem Assessment

Once the therapeutic alliance is established, the professional may focus on assessing your problems.

In this stage, you may be expected to:

Share your current feelings and reflections

Talk about your problems in depth

Bring up all the topics you wish to discuss during your therapeutic journey

Reflect on all areas of life

The counsellor may carefully listen and provide their clinical impressions on what issue they may be facing and how to resolve it.

However, by discussing how to resolve the issues, counsellors may expand on their counselling strategies rather than provide you with direct answers. This is because you are the best judge of your life.

Tips to Open Up During Counselling Services

The problem assessment stage may occur in the 2nd or 3rd counselling session. Hence, try to journal your thoughts and reflections well in advance.

At TYHO, you can sign up and use our Journal & Notes feature to track your mood and thoughts and use prompts to reflect on all areas of your life.

Knowing what you want to seek help with can reduce your nervousness and allow you to set the pace of counselling.

Stage 3: Goal Setting

During this stage, your counsellor will work with you collaboratively to develop therapy goals.

“Once a goal is formulated and selected by a problem solver, it is likely to be rehearsed in the working memory and stored in long-term memory. A goal encoded in this way, then, becomes a major heuristic for the problem solver as he or she interacts with the environment”

– Dixon and Glover

Effective counselling is when you set goals and a baseline to track your progress.

Your baseline is when you first start counselling. Hence, maintain a journal on how you felt before therapy, as you can use that information to measure your growth and personal development after learning therapeutic skills.

Stage 4: Counselling Intervention

The counselling intervention stage is when the counsellor develops a personalised therapeutic plan.

The therapeutic plan will serve as a roadmap for addressing your mental health issues and helping you achieve the changes you want to see in your life.

Depending on the counsellor’s style, the plan may outline:

A specific therapeutic approach like cognitive behavioural therapy or dialectic behavioural therapy

Counselling homework and progress

Measurements to track progress

Stage 5: Evaluation

During the last stage, the counsellor may either evaluate your progress or discuss termination if you’re ready to move on from counselling.

Planning well in advance for termination can lead to a positive experience. Counsellors may also brief you about important aspects of ending counselling. Some of these include:

Reaching an agreement on how and when counselling will end. For some people, reaching an end may mean successfully achieving all of their therapy goals. For others, it could mean having received a satisfactory amount of skills they can use. Your goals may differ from other people.

Reevaluating if any problem needs to be addressed further or exploring other changes that can be made through counselling. For example, suppose you’ve already achieved your therapy goals, but would still like to attend sessions once a month to focus on habit-building or personal development. In that case, you can discuss this during this counselling stage.

Remember that honest communication is vital for all stages of counselling.

Conclusion

Counselling services can bring out the much-need change in your life.

While each counsellor’s approach and style may vary, they may all follow the same structure and stages of counselling.

Try to be as honest as possible during all the stages of counselling. Being proactive and intentional during counselling can result in changes sooner.

No matter the type of counselling service, a collaborative approach and consistency are required to experience therapeutic success.

Review our diverse group of counsellors to book a counselling session. We provide a detailed guide on how to get started on our platform. Investing in your mental health is worth the effort!

3 Ways an Online Therapist Can Help You Manage Anxiety

Posted on February 20, 2025 by Prath

Talking to an online therapist might be an option for you if you have a perpetual fear of everyone and everything.

Do you feel judged by other people, even when they’re not paying attention to you? Or do you find yourself more concerned about the future, living each day with dread and panic?

Although anxiety is normal, it can vex you if the intensity exceeds the reality of the actual danger. With this overwhelming fear, you may become hypersensitive to daily stress and find it difficult to function healthily.

People with anxiety disorders may especially benefit from online therapy, as they can confront their issues in an environment where they feel most at ease.

Thankfully, talking to an online therapist is just as effective as talking to them in-person.

This article discusses the 3 key ways an online therapist can help you manage anxiety.

This Article Contains:

Why Talk to an Online Therapist When You Have Anxiety?

You might love the idea of opening up from your bed full of comfort blankets and cushions. But maybe your friend prefers meeting a therapist face-to-face.

There is never a right or wrong way to approach therapy. Every person may have different needs and preferences. What’s important is that you can understand what works best for you and invest in the right resources for your mental well-being.

Online therapy in Australia may be a good fit for you if you:

Have mild to moderate issues such as anxiety or mood swings

Are comfortable using technology

Struggle to step out of the house due to several reasons such as generalised anxiety disorder, busy schedule, or family commitments

Prefer saving travel time and the affordability option of online therapy

In the section below, let’s explore the 3 core reasons to talk to an online therapist if you have anxiety.

1) You Don’t Have to Leave Your Space

If you are an anxious person, you may feel nervous meeting a ‘stranger’ for the first time.

Although mental health therapists are professionals, unless we get to know them during sessions, they may remain strangers to us.

Many people may also struggle to make phone calls to book sessions. The idea of entering a new place can also cause jitters.

Talking to an online therapist can help you overcome this initial apprehension. You do not have to leave your comfort zone!

Using the ABCDE Mode to Overcome Call Anxiety

Call anxiety is the fear of making or attending phone calls. Although online therapy may be better for people with anxiety issues, attending a call can be just as overwhelming.

However, the good news is that there are several coping techniques you can use to overcome call anxiety. One such tool is the ABCDE Model.

The model is a reflective framework that helps you swap irrational beliefs with rational ones. Try to fill in the sections with your own worries.

A (Adversity) – I can’t talk to a therapist online.

B (Irrational belief) – I’m not capable. I can’t do anything right.

C (Consequence) – I give up on seeking mental health support.

D (Dispute the irrationality) – I have successfully made phone calls before. I deserve high-quality support, and therapists are mental health professionals who are understanding of my problems.

E (Effect of the rational belief) – I attend my first therapy session and work with my online therapist to talk about my anxiety. I will learn important therapeutic skills that will reduce my anxiety symptoms significantly.

2) You Can Communicate in a Way That Feels Comfortable

It’s important to take baby steps if you struggle with anxiety. These steps are:

Learning to speak louder

Making eye contact with the mental health therapist

Switching on the video for a better therapy experience

Opening up honestly and sharing your feelings in as much depth as possible

To work on the steps above, you should begin from a place that feels most comfortable to you. The best way to proceed is to talk to an online therapist.

For example, do you have anxiety about switching on the camera? Opt for an audio therapy service.

Do you feel nervous about remembering all the information you have to share with the therapist? Use the Journal & Notes feature on your TYHO Dashboard to jot down your thoughts well in advance. You don’t even need to talk about these out loud. Share your notes with your online therapist via the platform, and the professional will guide you further.

Do you struggle to maintain eye contact? You can look at the corner of your screen or keyboard instead.

There are many ways to make the therapy experience comfortable and safe. Talk to your therapist about your needs and worries.

Ultimately, as a client, you get to control the environment of online therapy.

3) You Can Get Support Sooner

It is common for people with anxiety to procrastinate or put off seeking support.

Booking in-person sessions can be even harder as the number of decisions you may have to make (eg which place? What dress? What transport?) can increase your symptoms.

Talking to an online therapist works differently.

You can attend the session from your room, library, or a private space at work. If you’re worried about the outfit, you can choose a simple black/white t-shirt for the video call. If you’re scared of being vulnerable, you can choose to turn off your camera at any point or stay closer to any object or environment that gives you comfort.

The most important decision you will make is choosing an online therapist. Everything else will follow effortlessly.

Making Online Therapy Work for You

Overcoming anxiety takes time, consistency, and intentional effort. However, with the right support, change is possible.

The important thing is to pick the right therapy services, proactively work with your online therapists, and implement your learning in real life.

In addition to professional support, there are some things you can do concurrently.

1) Learn about anxiety

Psychoeducation not only helps you understand yourself better, but you can also learn self-care strategies to overcome milder symptoms.

At TYHO, we offer several resources on managing anxiety that can help you get started.

2) Talk to loved ones

It’s hard to go through any life experience alone. Just as we may feel the urge to share our happiness with others, talking about the downs and issues can also relieve us of stress.

Hearing about other people’s experiences can sometimes strengthen our purpose and intention to change our lives.

“Shared joy is a double joy; shared sorrow is half sorrow.”

3) Improve your lifestyle

Although sleeping better or exercising are not the ultimate solutions to any mental distress, these small changes can complement your work in therapy and lead to a much healthier body and mind.

Conclusion

Anxiety does not define you. You are made up of many different experiences, wonders, and love. Through talking to online therapists in Australia, you can manage your anxiety symptoms and find joy and peace within you.

TYHO Therapists are well-qualified to help with mood swings, anxiety disorders, depression, relationship issues, and so on. We can also help you find the right mental health professional.

Remember that you can start your therapeutic journey from a place of comfort and safety. You have the control to mould your therapy experience in a way that best suits your needs. You are not alone.

Therapy in Singapore: 4 Simple Strategies to Track Your Progress

Posted on February 19, 2025February 19, 2025 by Prath

Have you ever wondered if you’re making real progress in therapy in Singapore?

It’s difficult for clients to understand this, and they often forget to mention it during therapy. As a result, they may have to rely on their own impressions.

This is where tracking your progress comes in. Self-tracking is an important skill that serves two purposes:

1) Identifying areas of improvement more quickly and accurately

2) Improves positive behaviours and reduces negative ones

Tracking involves actively monitoring changes throughout the therapeutic journey. It produces tangible evidence of change and helps you make informed decisions about your mental wellness.

So, what does progress in therapy even look like, and how can you track it? Here, we’ll share 4 simple strategies to evaluate your journey and explore how TYHO’s ‘Journal & Notes’ feature can make tracking progress in therapy easier.

This Article Contains:

Why Tracking Progress Is So Important

Clients are usually oblivious to subtle changes in their thinking or behavioural patterns.

As we are constantly immersed in our way of thinking, we may miss any important shifts in behaviour.

For example, someone may have noticed that they’ve been feeling better for the past few weeks. While they may have brushed it off as a mood swing, they may have missed the lessons from therapy and the intentional changes therapy has made in their lives.

Perhaps the person started drinking more water or started tracking their moods. It could also be that they’ve learnt therapeutic skills to pay attention to little things in life that give them joy.

Although the small changes are actively contributing to a happy mindset, because these perspective shifts are minuscule in nature, the person may not have actively reflected on it.

Hence, it’s important to be alert to change. As you begin to track the progress of your therapy services, you will:

Identify the changes and have the opportunity to celebrate how far you’ve come

Objectively measure your progress and dismiss negative thinking (eg overcome thoughts like, “I’m not capable of change”, as you may have solid proof of growth already)

Develop self-awareness and become more attuned to your experiences

4 Tips to Track Your Therapy Progress

When you and your therapist in Singapore receive mutual feedback on progress, you may have better therapy outcomes.

One way of therapeutic tracking is for the professional to ask clients to complete symptom checklists before each session.

The checklist may evaluate panic attacks, mood swings, and self-harm behaviours or focus on specific signs based on your presenting problems.

Most checklists are developed based on each individual’s therapy goals.

However, you can also follow some simple steps to self-track your progress.

The more self-insight you gain, the more honest and vulnerable you become in therapy – and the better your therapy progress.

Let’s look into the 4 simple strategies of self-tracking.

1. Note Your ‘Starting Point’ of Therapy in Singapore

When did you first start therapy? Do you remember your presenting problems?

Take some time to reflect on and document your therapy goals. It’s important to know your emotional state from when you started therapy.

If you booked a session at TYHO, you can review your concerns in the “Areas for Discussion” section of the Intake Form.

If you’re yet to book your first session, try to:

Journal your thoughts and feelings as honestly as possible

Write down your therapy goals and reflections on your behavioural patterns currently

Reflect on all your presenting problems and what your ideal self would look like after therapy

Once you identify your ‘starting point’, it will become the baseline against which you can evaluate growth.

2. Track Your Mood

Tracking your mood can not only improve your mental health but also help you identify triggers and open space for a deeper conversation in offline or online therapy.

For people with mood disorders like anxiety or depression, a mood tracker can:

Help you notice patterns so you can discuss them with your therapist

Indicate triggers that might be setting you off

Create a genuine space to feel your feelings without rushing to repress or ignore them

Help you take better care of yourself (for eg, you can schedule your daily tasks based on your energy levels)

Remember to talk about your observations throughout therapy in Singapore.

Do you notice changes in your confidence or self-esteem? Do you feel low or anxious in the morning?

These important insights can help you track progress and personalise your therapeutic plan to serve you best.

3. Ask Your Therapist For Progress Records

Therapists are often the best judges of where therapy is going. These signposts (ie direction of treatment) lead to therapeutic success.

To establish these signposts, your therapist may talk to you about the following:

What do you want from therapy?

How will we measure progress?

What areas of life will we focus on?

How do we know when we’ve reached a milestone?

During these discussions, try to be as honest as possible. Think of your therapist as your collaborator who will help you improve your mental well-being.

Ask your therapist for your progress records and method. For example, some therapists may check in before and after sessions as an intervention.

If you have anxiety, they may ask how anxious you feel on a range of 1 to 10 before proceeding with the session. After the session, if your anxiety levels have gone down, your therapist will help you notice this change.

The professional may bring this change to your attention by saying, “You did great! You’re the type of person who can quickly change unhelpful behaviour.”

Assessing emotional levels is one method of progress records. It sets the tone that therapy is all about progress.

4. Maintain a Source of Truth on Progress

Keeping track of all therapy progress in one place – maintaining one source of truth – can be helpful for you and your therapist in Singapore.

Both of you being across all changes can provide a holistic picture of your journey.

The therapist might also find it easier to detect patterns and provide clinical insights on your progress over time.

At TYHO, we have recently introduced a new feature called ‘Journal & Notes’.

We’re aware of how difficult it can be to track our progress in therapy and our thoughts.

Have you ever thought of something truly life-changing during the shower but forgotten it the minute you stepped out? This experience is normal, but we want to help you overcome it.

This feature on the client Dashboard (note: sign in with an account to access the Dashboard) has two core functions:

Day-to-day journalling

Therapy session notes

The feature can help you:

Jot down thoughts during or after therapy (access Notes from your session card)

Track your moods, habits, and daily reflections

Set monthly goals and celebrate milestones

We also provide prompts to help you get started on the reflections.

You can also share your reflections and therapy notes with your Therapist, which can easily be maintained as your single source of truth to keep track of your therapy progress.

What Makes Therapy ‘High-Quality’ and Why Does It Matter?

Tracking therapy progress is important, but it might not work if you are not receiving high-quality therapy.

What’s ‘high-quality’ may depend on how well the therapy approach works for you. This means that the most essential indicators of quality in mental health support boil down to the following:

Improvement in functioning

Reduction of symptoms

1. Improvement in functioning

Are you focusing on improving a specific symptom, such as mood swings? Or are you taking a much broader view of improving overall quality of life?

Whatever the reason you go for therapy, check if your life has improved in that particular context. Your therapist may also help you analyse the quality of your functioning.

Focusing on your functioning may be the best way to track what truly matters to you.

2. Reduction of symptoms

The most common way to track therapy progress and success is to measure the reduction of symptoms. This measurement also indicates the quality of therapy received.

For example, if your presenting issues are anxiety or low self-esteem, reflect on these symptoms throughout your therapeutic journey.

Bring up these symptoms and discuss them with your therapist in every session. After 10-15 sessions, analyse if any of these symptoms have reduced significantly enough that you can live your life peacefully.

Conclusion

The secret to tracking therapy progress is planning. Talk to your therapist about measuring progress, reaching milestones, and achieving therapy goals.

Remember to create a baseline for yourself based on how you felt before starting therapy. That will serve as your ‘starting point’ and help you reflect on how far you’ve come after learning essential therapeutic skills.

Track your mood and emotions as and when you observe them. Maintain a single source of truth for all improvements related to therapy.

If you’re unsure where to start, sign up on our platform to access the Intake Form and Journal & Notes feature. While shortlisting Therapists in Singapore, you can also begin to journal your thoughts on the Dashbaord.

With the right support and progress, you will move toward recovery.

How a Culturally Competent Therapist Can Improve Your Mental Health

Posted on February 18, 2025 by Prath

Australia is culturally diverse. Research from 2021 shows that more than half of Australians have a parent born overseas.

But how does this data connect with mental health?

Migrating or moving to a different cultural space is often overwhelming. Your experiences as a migrant may completely differ from someone else’s. In fact, even growing up in different families in the same country may impact each individual differently.

Regardless of your ethnic background, you may want to talk to a therapist who truly understands you – including your beliefs, values, lifestyle, and, of course, your cultural roots.

To cater to these differences that we may all have, therapists in Australia actively seek to increase their cultural competency through training and self-reflection.

In this article, let’s explore the benefits of a culturally sensitive therapist and learn some simple steps for finding one.

This Article Contains:

What Is Cultural Competence in Therapy?

Culturally competent therapy is a psychotherapeutic approach that focuses on:

Understanding a client’s cultural background and belief system

Understanding how a client’s lifestyle relates to their ethnicity, race, sexual orientation, and gender

Therapists in Australia who are competent in this area have a nuanced understanding of complex issues like oppression and microaggressions (ie subtle intentional or unintentional prejudice against a person or community).

Mental health therapists are also trained to observe when a client is truly authentic.

For example, some people may subconsciously alter their accents to fit into a specific cultural space. Most times, this subtle change occurs due to deep-rooted experiences like discrimination.

Cultural competency involves more than just race. A therapist must also address aspects such as:

Disabilities

Indigenous heritage

Ethnicity

Language-related barries

Socioeconomic status

Religious & spiritual beliefs

Neurodiversity

Regional & community rituals

How a Therapist’s Cultural Sensitivity Impacts Their Approach

Think about this: Would a teenager prefer to talk to a therapist who dismisses their problems as not being ‘adult’ enough? They likely wouldn’t.

While therapists may have foundational training that should prevent them from dismissing any issues, sometimes, the therapist-client fit may just not be right. For this reason, a client may not feel validated.

Firstly, being culturally sensitive strongly impacts how long a client may stay in therapy and the depth of benefits they gain from it.

Secondly, a therapist who understands a client’s cultural background develops a solid therapeutic alliance. This alliance has a direct link to experiencing positive therapy outcomes.

Lastly, a culturally competent therapist can develop approaches that best fit a client’s specific cultural needs.

Talk Your Heart Out (TYHO) Therapists can help with several types of anxiety issues. You are not alone.

Benefits of Cultural Competence in Therapy

Cultural competence in therapy strongly emphasises helping an individual improve their strengths, skills, and capabilities within a specific context.

Culturally focused therapy may also help clients:

Handle challenges by allowing them to rely on their personal values

Increase their sense of empowerment

Gain control over various aspects of their lives

A therapist and client work together as a team. Seek support for various mental health issues today.

Rather than address mental health issues from a general perspective, therapists provide a holistic approach. This involves the integration of a person’s:

Skills

Weaknesses

Strengths

Vulnerabilities

Therapists in Australia also recognise that everybody is unique and that two clients from the same cultural background may still have different values and preferences.

Hence, the professional may ask specific questions to determine which modalities suit a particular client.

What to Expect From a Culturally Competent Therapist?

A culturally competent therapist is an expert in providing the most inclusive and sensitive care.

A therapist and client may not necessarily have the same background. What’s more important is that the therapist is aware of these cultural differences and considers the client’s unique experiences during therapy.

However, a culturally competent therapist may also be skilled at recognising when they are not the right fit for their client. In these cases, the therapist must direct the client to another professional who may better be able to provide the appropriate support.

Sometimes, the client’s cultural background may also affect their choice of therapy.

For example, someone from a collectivist culture (ie one that focuses on community) may prefer to explore cultural stories and shared experiences, for which narrative therapy might be the best fit.

In contrast, someone from an individualist culture may prefer cognitive behavioural therapy (CBT).

What you can expect from a culturally competent therapist is that they consider all the above factors and tailor their approach based on your preferences.

Finding a Therapist for You

It’s important to find a therapist in Australia who understands you as an individual and as a member of your culture.

If you are looking to talk to a therapist, you need to ask yourself this question:

How do I find the right therapist?

The fit with your mental health therapist is so important.

To explore the answer to your question, identify if the therapist is curious to learn about your cultural experiences. Are they willing to discuss your cultural needs?

But what exactly is culture? It is different for everybody. For example, if you are an Australian expat and you’re working with a therapist with no exposure to that culture, it might be challenging to explain yourself.

Hence, before you do anything else, try to identify your most important cultural identities and experiences.

What identities do you want to explore deeper in therapy? Once you figure this out, ask your therapist if they can work on this with you.

In the section below, let’s look into some other practical things you can do to find a culturally competent therapist.

1. Doing Research

Your first step should be to do secondary research. Ask family, friends, or acquaintances for recommendations on therapists.

If you already know how to find a professional, research online to find someone who meets your needs.

Contact us at [email protected] with any information you find important to share, and we will be happy to help with TYHO Therapist recommendations.

2. Asking Questions

Sometimes, even after finding a mental health therapist, you may have to ask them several questions to gauge the fit and check your comfort level.

Below are some questions to ask:

Are you familiar with my culture, beliefs, and values?

Do you have experience working with people who have cultural backgrounds similar to mine?

Have you had cultural competence training?

Do you plan to focus on cultural aspects in therapy sessions?

3. Being Proactive

In therapy, being proactive means putting yourself out there – yes, while being fully transparent and authentic.

We know it’s hard. However, we also know that being transparent in therapy is worth it.

During the initial few sessions, try to share as much information as possible about your:

Cultural background

Cultural experiences

Views and beliefs on various aspects, including mental health

Family dynamics

Upbringing

Personal values and goals in the specific context of culture

Tip: It is helpful to journal your thoughts well in advance. Sometimes, it’s normal to forget important details when you first meet with a therapist.

Conclusion

Cultural competency can help both the client and the therapist. A therapist’s awareness of cultural and individual differences can result in productive and positive outcomes.

To find a culturally competent therapist, try asking around for recommendations, ask questions to gauge the fit, and stay proactive during and after the therapy sessions.

If you want to talk to a Therapist in Australia, consider reviewing our diverse team of Therapists. TYHO Therapists are culturally competent and non-judgemental.

If you’re struggling to find someone who aligns with your needs, reach out to us for guidance and support.

What Are the Types and Benefits of Online Therapy?

Posted on February 7, 2025 by Prath

Even if you’re unfamiliar with online therapy, chances are you’ve heard that there are different types of approaches and benefits.

Online therapy is common worldwide. People usually seek this option to improve their emotional well-being and prefer the convenience of joining sessions from work or at night from their residence.

Are you wondering if online therapy is right for you? Research shows that e-therapy is just as effective as in-person therapy.

It may be the right option if you prefer convenience, accessibility, and ease of booking!

In this article, let’s explore some of the types of approaches used in online sessions and the benefits of seeking teletherapy.

This Article Contains:

Ethics of Online Therapy

The American Psychological Association (APA) has developed a strong code of ethics for using technology to provide therapy services.

Some of the ethics include:

Having sufficient understanding and experience using technology. This includes knowing how to secure online sessions and protect clients’ private information. At TYHO, we provide a secure and encrypted platform and screen Therapists for their ability to conduct online therapy.

Working within the professional’s scope of knowledge and specialisations. For example, a mental health therapist who specialises in mood disorders like depression should only offer services pertaining to these conditions.

Seeking out resources, research, and supervision. To provide the most effective service to clients, it’s important that Therapists are constantly in touch with the mental health field and receive clinical supervision and feedback on their approaches.

Adhering to laws and regulations. Every country has different regulation criteria. To provide therapy in Australia, we screen Therapists for a minimum master’s degree in their relevant specialisation and assess if they have substantial clinical training and experience.

Different Types of Online Therapy

During online therapy in Australia, you may work with a mental health Therapist to develop a personalised therapeutic plan and framework to meet your goals.

The type of therapy chosen for you may depend on your:

Personal preferences

Issues and presenting problems

Comfort level

Therapy goals

Initially, regardless of the type of therapy, you may spend a couple of sessions getting to know the therapist and discussing personal and emotional aspects of your life.

The ultimate goal of all appraoches is to help you lead a happy and fulfilling life.

In this section, let’s explore the three most common types of online therapy.

1. Cognitive Behavioural Therapy (CBT)

CBT is an intervention that focuses on reframing thoughts, feelings, and behaviour. Its main goal is to equip clients with the tools to solve problems independently.

“This simple idea is that our unique patterns of thinking, feeling, and behaving are significant factors in our experiences, both good and bad. Since these patterns significantly impact our experiences, it follows that altering these patterns can change our experiences .”

(Martin, 2016).

During online therapy, you may work on cognitive distortions – inaccurate and negative thoughts or feelings about yourself or the world.

An example of cognitive distortion is emotional reasoning. If you have this distortion, you may be thinking, “Because I feel unattractive, I must be unattractive.”

We think that our feelings are ‘right’, even if they’re harmful. Online therapists may help you overcome these thoughts through several scientific tools.

Most of the CBT tools can be used in therapy and everyday life.

Some of the tools you may learn during online therapy may include:

Cognitive restructuring: Instead of accepting your negative beliefs about yourself, you may learn how to expand your beliefs in such a way as to increase respect and trust in yourself.

Interoceptive exposure: Your therapist may gradually help you face your fears and guide you towards new sensations that may serve you better.

2. Dialectical Behaviour Therapy (DBT)

DBT is an intervention with a solid educational component. Online therapists who provide DBT may teach you skills for managing intense feelings and navigating social relationships.

In this approach, ‘dialectic’ means acknowledging that life is complex and mental health is an evolving process requiring careful and proactive self-dialogue.

During this therapy, you may constantly learn how to balance the opposing forces of your beliefs and the truth.

Your online therapist in Australia may focus on providing 4 essential DBT skills:

Mindfulness: This technique is used during online therapy to accept your feelings just as they are.

Distress tolerance: Tolerating distress is a skill that can help you hold and provide space for all emotions rather than suppressing or avoiding them.

Emotional regulation: Similar to the above two skills, the Therapist also teaches you how to manage and change intense emotions.

Interpersonal effectiveness: A major aspect of DBT is helping you learn how to communicate healthily and assertively with your loved one.

“If you don’t like something, you first have to accept that it is the way it is before you can try to [change] it. If you’re not accepting something, you’ll be so busy fighting that reality that you don’t have the energy to put towards trying to change it.”

(Tartakovsky, 2015).

3. Emotion-Focused Therapy (EFT)

EFT is an intervention that focuses on regulating emotions and improving interpersonal relationships.

Online therapists in Australia who offer EFT believe in the evidence that feelings are an organising principle of human life.

This means that every emotion has a direct proactive action you can take.

For example, feeling sad or missing someone is a powerful way to rekindle lost connections with loved ones. Once the bond is restored through therapeutic skills, it becomes a renewable source of comfort, trust, and fulfilment in life.

During online therapy, your emotional experiences are the centre of sessions.

The three stages of EFT include:

Cycle de-escalation: Identifying how negative emotions create a cycle of distress. After identification, your Therapist in Australia will help you create detachment from the stress you’re facing and equip you with tools to de-escalate the distress cycle.

Changing interaction patterns: In this step, the mental health therapist will help you identify your attachment styles that may be contributing to the distress cycle. You may then learn to develop your attachment in a way that allows you to express compassion for yourself and others.

Consolidation and integration: In the final step, you may learn how to use effective communication styles to create new solutions that are healthy and sustainable.

Benefits of Online Therapy

Below are some of the benefits of teletherapy:

1. Convenience

Are you stretched thin by too many responsibilities at work or home? It can be challenging to choose in-person therapy if you have to make time for travel.

One major benefit of online therapy in Australia is the option to book sessions from home.

In fact, you can also book same-day sessions with TYHO if you prefer to talk to a Therapist via video call.

2. Accessibility

Many people may face physical barriers to talking to a therapist face-to-face. For example, people with a tight schedule may not find time to travel, or if someone lives in a remote area, it can be hard to find the right professional.

In such cases, online therapy can be accessible to everyone, provided they have a device and a stable internet connection.

3. Affordability & Privacy

With online therapy, you can cut expenses such as travel and food or rent for a private space.

Further, you may find it easier to attend sessions with peace of mind. This is true if you’re especially worried about meeting someone you know near or around the therapy centre.

If you prefer to attend sessions without your loved ones’ knowledge for any reason (eg safety or trust issues), talking to a Therapist via video calls can be private.

Conclusion

If you’re struggling with distress, you do not have to suffer in silence. Online therapy can be beneficial if you want to talk to a Therapist privately.

Therapists at TYHO are well-qualified in many different types of therapy services, including CBT, DBT, and EFT.

Sometimes, just talking out loud and gaining a professional perspective can help you more than you realise!

Everything You Need to Know About TYHO Therapists in Australia

Posted on February 7, 2025 by Prath

At Talk Your Heart Out (TYHO), we understand that everyone’s path towards emotional wellness is unique.

Whether you’ve already booked a session with a therapist in Australia or are looking to research more about therapy, it’s important to make a decision that best fits your needs.

Before we get into the article, let’s break a common myth about therapy:

Therapy does not require you to toughen up and conquer your fears.

Rather, it’s about digging deeper into your feelings and understanding how they manifest in the first place.

Only when we understand the foundational concept of therapy can we truly benefit from its life-changing impact.

Are you ready to book a session? To help you with that, let’s explore TYHO Therapists’ qualifications and specialisations and discuss how to start investing time and care in your mental well-being.

This Article Contains:

Qualifications of a Mental Health Therapist

We use the term ‘Therapists’ in Australia to refer to all mental health practitioners, including psychologists, counsellors, and psychotherapists.

All therapists on our platform have the right credentials. We conduct a strict screening process to ensure they have a minimum master’s degree.

Apart from having the right educational background, it’s important that Therapists in Australia have a solid set of essential skills to provide the most effective support to their clients.

The core skill that makes a great Therapist is their ability to form a strong alliance with their client.

Therefore, we are mindful of the fact that TYHO Therapists have the competencies to support clients to:

Lead a fulfilling life

Reach their therapy goals

Overcome the stress of modern life

Expand their perspective of themselves and the world

Therapists Aligning with TYHO Values

At TYHO, we carefully create our team of Therapists who have undertaken substantial professional training.

We hold high standards and make sure all mental health Therapists align with our values. Our values include:

Dedication

Honesty

Uncompromising on Quality

Different Types of Therapy Services at TYHO

Over the years, many different types of therapy have been developed through research. All these approaches can either be short-term or long-term and differ based on the client’s presenting problems and preferences.

Although there are a plethora of options available, you may have to choose the service that will benefit you the most.

Rest assured that all our therapy services are evidence-based and are provided through clinical expertise.

A helpful place to start is researching the basic types of therapy services.

1. Individual Therapy

From the outset of individual therapy, you and your Therapist will work together to improve your skills, reach your goals, and tackle problems that may cause you mental distress.

“Courage doesn’t happen when you have all the answers. It happens when you are ready to face the questions you have been avoiding your whole life. – Shannon L. Alder”

During this type of therapy at TYHO, you may have one-on-one therapeutic conversations with a mental health professional.

Sessions focus on developing 4 therapeutic elements:

Therapeutic alliance: Your Therapist may use skills to build rapport with you and develop a strong bond that will make you feel safe and comfortable.

Therapeutic plan: The professional develops a working plan – a set of hypotheses of your personality, presenting problems, and key aspects of how you think, feel, and behave.

Interventions: After a few initial sessions, you and your Therapist will agree on preliminary statements of therapy goals and skills that you may wish to develop.

Framework: The Therapist briefs you on how therapy works and reaches a mutual decision on the frequency, duration, and medium of therapy.

You may benefit the most from individual therapy at TYHO if you:

Want to solve personal issues

Want to focus on emotional regulation and self-improvement

Want to try in-person or online therapy initially before venturing into couples therapy

Issues You Can Seek Help For

Individual therapy in Australia can help you with:

Anxiety, depression, or mood swings

Low self-esteem or confidence

Chronic stress (personal or work-related)

Manage intense emotions like anger and grief

Habit change

Life transitions

Self-love and trust issues

People-pleasing tendencies

Guilt and shame

2. Couples & Marriage Therapy

Before anything else: relationship therapy is not individual therapy with two people.

Instead, it focuses on interpersonal dynamics to improve the behavioural and emotional patterns between the couple. This applies to partners who are married or unmarried!

Talking to a TYHO Therapist as a couple can help you and your partner become aware of how you contribute to conflicts and learn tools to resolve them in a healthy way.

Importantly, the Therapist helps you develop an emotionally intelligent marriage.

But what does that look like?

Couples or marriage Therapists in Australia help build upon:

Deep friendship and understanding that can sustain your marriage

High levels of trust and loyalty to maintain the bond

Both of your capacity to resolve conflicts and arguments

A purpose that keeps you and your partner happy and fulfilled

Focusing on these aspects rather than trying to ‘change’ your spouse or partner is a sign of an emotionally intelligent marriage.

Issues You Can Seek Help For

Relationship therapy in Australia can help you with:

Communication problems

Healing from breakup

Trust issues or dealing with infidelity

Financial or family pressure

Lack of self-esteem in a relationship

Physical and emotional intimacy issues

3. Family Therapy

If you’re struggling with issues in your family – like feelings of disappointment or anger with your parents or arguments with your sibling – family therapy might benefit you.

At TYHO, we provide an avenue for safe and collective healing for many issues.

In most cases, communication (or the lack thereof) is a foundational aspect of family relationships that is often overlooked.

We assume we know how to express our feelings. However, since family members are often aware of each other’s weaknesses, they may subconsciously use this unique information in hurtful ways when communicating.

During in-person or online therapy in Australia, family members can learn how to:

Listen actively and understand each other’s perspective

Build emotional trust and improve general levels of communication

Focus on encouraging good behaviour among each other through positive reinforcement

Communicate without relying on a defensive reaction

Improve body language and adopt a gentler approach when talking to each other

At TYHO, you can book online sessions from any location.

For example, you can attend the session from work during online therapy, while your spouse or children can attend the call from other locations, such as their home.

Issues You Can Seek Help For

Family therapy at TYHO can help you with:

Misunderstandings and conflicts

Intergenerational trauma

Relationship with parents

Parental stress

Major life transitions

Grief and loss

Parent-child conflicts

Booking a Session With a TYHO Therapist in Australia

If you’re ready to start therapy in Australia, congratulations!

We recommend going through all TYHO Therapist profiles to find someone who truly understands you.

It’s important to make a personal investment in therapy to gain the maximum benefits – and this involves looking for the right Therapist.

While finding someone may take some time, it’s truly worth the effort. Going through client reviews, watching introductory videos that are available on our platform, and researching the Therapists’ personal and professional backgrounds can be a good start.

Once you have a shortlist of therapists, book an initial session to check your comfort level.

You may have found the right fit if you feel comfortable and safe during the first few sessions.

When choosing a Therapist, you’re investing in your mental well-being. So, the professional needs to be someone you trust and can grow with.

Key Takeaways

TYHO Therapists are well-qualified to provide the right and effective support to improve your mental well-being.

We offer different services like individual, couples, marriage, and family therapy.

Therapy can not only help with mental disorders but can also help you develop a strong sense of self and teach you tools to deal with daily life stressors.

Finding the right Therapist can take time, but it’s worth your time and energy.