March 2025 - Talk Your Heart Out (TYHO)

Is Online Therapy Effective Compared to In-Person Therapy?

Posted on March 31, 2025 by Prath

COVID has popularised online therapy – and for a good reason.

After a long, busy day at work, travelling to yet another location takes solid mental and physical effort. It takes effort to dress up, leave all the household chores behind, and pay extra for food or car rental.

Many also find that online therapy is just as effective as in-person. To examine these claims, researchers created a study in 2020 and concluded that online counselling, mainly using cognitive behavioural therapy, is just as effective as traditional.

However, examining whether online counselling works for you is important before you take the research results at face value.

So, in this article, we’re talking about the effectiveness of online counselling, exploring the pros of both modes and looking into 4 considerations to make a decision.

This Article Contains:

Effectiveness of Traditional vs. Online Therapy

We have witnessed a digital revolution in the field of mental health. Not only does everyone have access to seeking therapy virtually, but it’s now also possible to find subsidised or cheaper therapy options (that are just as effective).

Here are some results of research that has studied the effectiveness of online therapy:

A 2024 study analysed high-quality research conducted previously to conclude that both in-person and online therapy are beneficial and effective.

Studies comparing both modalities for effectiveness in addressing mental health problems such as depression and anxiety found that between people seeking online and in-person therapy, there is little to no difference in the positive outcomes experienced by both parties.

Multiple research on online therapy was also explicitly conducted for issues such as anxiety. These studies revealed that virtual treatment could significantly improve the person’s mental well-being and reduce the symptoms.

These studies were monumental in refuting the myths about online counselling. Now, let’s look into the pros of online and in-person therapy and decide which type may work best for your needs.

Pros of Online Therapy

People may choose online therapy in Singapore for many reasons.

It is convenient. If you have a busy schedule, it can be hard to find time to travel. With online therapy, you can attend sessions right from the office if you have some privacy. You can also reach home and attend the session from the comfort of your room.

It is accessible. If you struggle with chronic health issues or have conditions such as social anxiety, stepping out of the house can be hard. In such cases, online therapy makes accessing professional support easy for everyone, regardless of their circumstances.

It is abundant. A lot of TYHO Therapists, who are highly qualified and experienced, are available for sessions online. You may find several options and chances to try working with professionals. For example, if you live in Singapore, you can still find a Therapist who lives in Australia or America. People may prefer global access to support for various reasons, such as cultural differences, extra privacy, and so on.

It is safe. If you prefer online therapy, there are fewer chances that someone you know may find out. This is particularly helpful if your loved ones are unaware of the benefits of counselling or are not supportive of you seeking help.

It is comfortable. You may not need to show your face during online counselling if you are shy or uncomfortable. Initially, you can start out with phone calls and take your time to gauge your comfort with the professional. The virtual option is great for introverted people!

Pros of In-Person Therapy

In-person therapy in Singapore can be beneficial in many ways.

It is immersive. Sitting face-to-face with a therapist means they can read your body language, catch non-verbal cues that may hint at a deeper issue, and get a big picture of you.

It is structured. While you can attend online sessions from anywhere, in-person sessions are usually scheduled in a fixed location. A location you have to travel to for every session may feel structured and give you a clear routine you can rely on when you feel overwhelmed. A fixed location also reduces the mental effort of deciding where to attend the session every single time.

It is hands-on. The therapist can work with you in a very hands-on manner. For example, specific approaches, such as art therapy or EMDR therapy, may work best in a face-to-face setting.

It is familiar. We’ve been visiting doctors, therapists, and coaches in-person for decades. Online therapy is newer compared to in-person. Hence, if you’re just the type of person who prefers to talk in-person, you may find traditional therapy more beneficial.

Choosing Between In-Person and Online Therapy

After looking into the pros of both modes, you may still be confused about which option you should choose.

Sometimes, we may be influenced by external influences.

Your friend may go to online therapy, so you feel compelled to choose the same route. Or, you’ve perhaps only encountered positive reviews of in-person therapy and feel hesitant to choose any other option.

Feeling confused is normal. There are only two things you may have to keep in mind while deciding:

Your decision should be entirely personal and unaffected by external factors

Your decision does not mean you have to stick with the same mode forever

For example, let’s assume that you choose in-person therapy first because you like talking face-to-face, and travel isn’t a hindrance. Later, you find out that you do not have the means to leave the house – maybe you need to take care of a pet or are too physically tired to move around.

In such cases, at TYHO, you can also switch to online therapy with the same Therapist.

TYHO Therapists can help with relationship conflicts, low self-esteem, & mood swings.

Is Online Counselling Right for Me?

To consider if online counselling is for you, you should think about it from a personal and practical point of view.

Here are some general questions you can ask yourself:

Are you willing to work with your online counsellor for an extended period?

How comfortable are you using technology and devices to attend sessions?

Do you have a device with a good internet connection and a working camera and microphone?

If you’re using a phone, would you be comfortable holding it for 1 hour? Do you have the means to use other devices, such as a laptop?

Do you feel comfortable being vulnerable with someone you may never meet in-person?

Can you find a private and safe space every week to attend online sessions? Will your location change occasionally? Would you have a good internet connection in all your preferred locations?

Are you scared of being overheard by someone during sessions? How can you solve this problem?

If all your responses to the questions are positive, then you may be ready for online counselling.

However, if you’re still hesitant, you should have a deeper look. Below are some essential considerations that can help you make a decision.

1) Your Experience

Have you previously attended online counselling?

Have any of your family members or friends attended online sessions?

If yes, ask around about their experience. Learning how online sessions work for others can give you more insight and clarity into your needs and expectations.

If your friends are comfortable sharing, you may also want to check what issues they’ve sought help for. Rather than going into detail, you can also ask for a general overview.

Was it for life stressors such as conflicts with mother, relationship issues, or for specific conditions like borderline personality disorder?

During the conversation, you can also talk about:

How comfortable did your friend feel, and if they recommend online sessions to you

Any specific examples they may have of how online therapy worked for them

Their recommendations for therapists you can look into

2) Therapy Type

The type of therapy you choose can also affect whether online counselling is as effective as traditional.

On the one hand, cognitive behaviour therapy is already well-researched and has proven benefits while conducted virtually. In fact, studies also indicate that virtual CBT may work better than in-person for issues like anxiety.

On the other hand, art therapy or somatic therapy may work best when conducted in-person. Movement-based appraoches may also require the therapist to be present in the same room as you.

If you struggle with issues like depression, anxiety, relationship problems etc, online counselling may be right for you.

3) Readiness

Are you ready to attend online sessions?

Your readiness and willingness to attend sessions can also directly affect the effectiveness of online counselling.

For example, some people may be eager to explore and learn more about themselves in therapy. For these people, online therapy can result in positive outcomes.

Others may try therapy as a favour to a loved one or because they were persuaded to seek support. In such cases, the individual may not be completely open to new ideas or ready to address some of their personal issues. Online therapy may not be as effective for people who are not prepared.

4) Internet Access

A primary concern with online therapy is that not everyone has high-speed internet.

Lack of a good internet connection can sometimes get in the way of communicating or expressing effectively.

If you face internet issues once or twice, it may not affect your sessions drastically. However, if you face this problem frequently, you may start to feel annoyed, which can result in a lack of progress in online therapy. It’s a cycle effect.

Conclusion

In conclusion, online counselling in Singapore can work for you if:

You are willing and ready to explore yourself in therapy

Your preferred therapy approach can be conducted virtually

You prefer convenience, comfort, and cheaper options

Online therapy is just as effective as in-person therapy. The effectiveness of any modality or mode depends on your readiness and proactiveness during sessions.

If you are ready to book your first session, review TYHO Therapist profiles and find someone who best suits your needs.

Remember that therapy takes a lot of trial and error. If a Therapist isn’t the right fit for you, you can work with someone else. Reach out to us at [email protected] if you need help choosing a Therapist!

How to Encourage Your Partner to Try Couples Counselling

Posted on March 31, 2025 by Prath

What if we told you there’s a secret to building the best relationship?

It’s not a pill. It’s not a technique. Instead, the best relationships are the ones where partners put in mutual effort and hard work through couples counselling or their own experience.

Yes, that doesn’t sound as interesting as swallowing a pill to fix all our problems. But putting intentional effort is a foolproof solution!

Sometimes, couples may not know the skills to work on their problems. As issues remain unresolved, it could lead to poor relationship patterns, emotional disconnect, and lack of intimacy.

You may be eager to seek couples counselling at this stage because you know your relationship could benefit from expert guidance. Yet your partner may be unwilling.

When you bring up the topic, you may meet with resistance. Your partner may not be aware of the benefits of counselling. Or the prevalence of stigma could prevent them from reaching out for help.

Hence, the goal of the article is to provide you with a step-by-step strategy to encourage your partner to join you for sessions.

“Even a marriage that is about to hit rock bottom can be revived with the right intervention.”

– Dr. Gottman

This Article Contains:

5 Steps To Encourage Your Partner To Try Couples Counselling

When you date or get married, relationship counselling may be the last thing on your mind.

However, what most are not aware of is that professional support can:

Prepare you to enter a new relationship in the first place

Teach you how to navigate moving in or living together

Expand your mutual love and respect towards each other

If you are ready to talk with a counsellor but your partner isn’t, you can do some things to encourage them. Let’s look into those 5 tips below.

1) Pitch Your Idea

How do you first initiate the conversation? Here are some ideas. Try saying:

“Can I talk to you about something that’s been on my mind lately?”

When your partner shows interest in listening to you, continue with:

“I was thinking about what both of us want for our relationship. I want us to feel like this is a great relationship where we feel heard, loved, and accepted for who we are. Although we have this right now, I wonder whether this is all we can do for ourselves?”

An open-ended question such as the above can elicit curiosity and a feeling of affection. Your openness shows that you care and may make your partner feel loved.

Try to maintain a gentle and suggestive tone when the conversation goes forward. Rushing into the topic (ie couples counselling) right away can make your partner feel defensive or scared.

Tips to Pitch!

If you are bothered or worried about a specific issue in your relationship, such as finances, mental health issues, or low self-esteem, shift the conversation towards yourself.

Try saying: “I feel unhappy and gloomy these days, and I’m worried it’s also affecting our relationship. If you’re also willing to explore our issues more deeply, maybe we could try to talk to a couples counsellor in Singapore?”

If you want to try counselling for other reasons, such as feeling prepared to handle future conflicts or learning more about your relationship from a fresh perspective, shift the conversation away from yourself.

Try saying: “I’ve been reading so much about couples therapy. I think it could be fun to explore it ourselves. What do you think?”

2) Connect Emotionally and Appropriately

Connecting emotionally means that you’re being kind and compassionate – to yourself and your partner.

Saying something like, “This is horrible. We need serious help,” can demotivate your partner to try counselling. In fact, you may also grow to hate the idea of seeking help.

Becoming angry or trying to force the conversation may lead to withdrawal and undermine the effectiveness of relationship therapy. It’s like saying, “I don’t care, and I’m not being serious about this.”

Starting a conversation with anger or resentment will likely end similarly.

Instead, you may want to approach your partner with an emotional connection. Even before bringing up counselling, try to make yourself and your partner comfortable. Observe if both of you are in the space to think and feel deeply.

To let yourself loose, try:

Watching a movie together

Doing art

Playing games with your partner

Once you feel emotionally connected to your partner, bring up the benefits of couples counselling.

Tip: If you’ve previously been to individual therapy, talk about the changes you’ve seen in yourself after seeking support. Recall any specific techniques or insights you may have gained and bring them up in the conversation. Talk about very specific examples of how therapy has helped you. If you’ve not been to therapy before, you may also talk about the benefits in general or share your friend’s experience seeking support.

3) Talk About Collaboration

Research shows that emotionally focused couples therapy can improve satisfaction and connection in a relationship. The experts from the study also followed up with couples who experienced the positive benefits.

The participants noted that they had a better understanding of how each other’s reaction affects the other.

EFT can also help you identify and change destructive patterns such as stonewalling or narcissism.

When talking to your partner about couples therapy, quote the above research. Show them real data of what therapy is: collaboration.

Mention the importance of collaboration in a relationship. This is especially helpful if your partner misunderstands therapy as an intervention that only helps couples with serious issues.

Try to break the myths of counselling. Let your partner know that maintaining a relationship is similar to a well-functioning clock. Each gear and spring must work collaboratively to ensure we see the right time.

Similarly, you and your partner need to be in sync to make the relationship work – which is precisely what the couples counsellor will help with.

4) Bridge the Gap in Each Other’s Idea of Couples Therapy

Assuming that both of you are considering talking to a couples therapist, what now?

At this point, focus on learning more about your partner’s view on:

Your relationship

Relationship counselling

Why you need to seek counselling

It will be impossible to book that first session if you or your partner are unsure why you want to seek therapy.

The reasons for seeking help can be vast. Some examples include:

Improving communication skills

Learning conflict-resolution

Navigating mental health issues like social anxiety during dating

Talking about marriage or having children

Talking about moving in together and exploring new chapters in your relationship

Learning more about each other

Improving sex and physical intimacy

Although there’s never a right or wrong reason – it can be difficult to identify one.

Prompt each other with questions, such as:

“If you were in the perfect relationship, what would that look like for you?”

The answer could be neutral, like “we express our emotions clearly,” or slightly negative, like “You never fight with me.”

Try to listen to your partner non-defensively. Ask open-ended questions to analyse where they’re coming from and what help you may need due to this specific problem.

Your reasons for seeking help may be different than your partner’s. That’s okay.

The idea is to develop a comprehensive list of issues you may want to address during therapy and ensure that both of you know all the topics you want to discuss before you attend your session.

TYHO Therapists can help with relationship conflicts, infidelity, intimacy, marriage counselling, and more.

5) Navigate the Logistics

The last step to make sure you have a positive experience while encouraging your partner is to navigate the logistics.

Sometimes, a simple discrepancy in timing can cause a person to avoid support. As the idea of talking to a therapist can be overwhelming, many may come up with excuses to put it off.

To prevent the delay in seeking help, figure out the when, how, and where of couples counselling.

Here are some questions you can brainstorm together:

What time of the day are you most likely to be free and comfortable to be emotionally present?

How many times a month are you willing to attend a session?

Are you most comfortable talking to a counsellor face-to-face? Or would you rather stay in your home and talk to a professional online?

How much are you willing to pay for the sessions? Can you split it with your partner? How will the split be measured?

As you ask yourself questions, you may start gaining clarity on what works best for you and your partner.

At Talk Your Heart Out (TYHO), we provide both online and in-person counselling in Singapore.

You can shortlist Therapists based on several factors, including but not limited to:

Their educational qualifications

Introductory videos

Therapeutic approaches

Client reviews

Personal experience and general approach towards life

Seeking mental health support doesn’t mean your relationship is weak. It shows the amount of love and care you hold for your partner.

Key Takeaways

“You know you’ve found true love when you catch yourself falling in love with the same person over and over again, despite them being miles away from you.” – Frank Lloyd Wright.

And falling in love means you fall in love with the person’s strengths, weaknesses, flaws, and perfections – over and over again.

Sometimes, love comes easily. But most times, it takes effort.

If you’re unsure how to put in that effort, couples counsellors can help. If your partner is unwilling to seek support, here’s what you can do:

Pitch your idea in a smart way (the conversation should either focus on you or away from you – never on your partner!)

Connect emotionally before addressing the topic (watch a movie or take a walk to loosen up)

Talk about collaboration (therapy is proof of mutual effort and respect towards each other)

Bridge the gap (identify any discrepancies in your and your partner’s idea of seeking counselling)

Navigate the logistics (figure out when, how, and where you want to seek support and make sure your needs align with your partner’s)

If there’s anything you’re taking away from this article, we hope it’s this:

Couples counselling works. Book your first session today!

Top 5 Reasons Why Relationships Struggle & How Therapy Helps

Posted on March 28, 2025March 28, 2025 by Prath

Relationships sound simple, but why is it so hard?

Human beings do great things. We build global businesses, create stunning art, and write life-changing novels – yet we stall when it comes to maintaining relationships.

For example, if you argue with your partner, theoretically, you may know that the solution is to talk it out. Express yourself. Find a middle ground. Alas, something holds you back (eg fear or past experiences).

What is it about romantic relationships that make the most basic actions feel impossible?

The problem is that everyone knows what to do, but we rarely understand how to do it. We know honesty can clear misunderstandings, but how do we begin the conversation? What if the argument is on a sensitive topic such as finance or childbirth?

That’s where relationship therapists come in—to guide you on the how of it all. In this article, let’s look into the top 5 reasons you may struggle in a relationship and how couples counselling can help you overcome them.

This Article Contains:

5 Common Relationship Struggles & How Couples Therapy Helps

Relationship struggles are a leading cause of emotional distress. Research shows that stress due to conflicts with a partner is directly correlated to anxiety, depression, and addiction.

Interestingly, social media exposure also has significant effects on interpersonal relationships. With the world around us and our cultural views shifting rapidly, couples have higher expectations of each other.

Couples often also struggle to identify their own needs amid the pressures of online standards. This and other stressors like family pressure can make relationships complex.

Let’s explore what kind of issues couples struggle with and how a relationship therapist can help.

1) You Avoid Conflict & Arguments

It’s common to avoid conflicts when you’re dating. For example, giving your partner the silent treatment is much easier than doing the emotional labour of having difficult conversations.

You may let your annoyance get the best of you. Why should you be the one to give in? Why do you care more about them than they do?

However, if the habit of avoiding conflicts goes on for too long, eventually, both partners may stop caring altogether.

That said, initiating conversations can be hard. If you grew up watching your parents avoid resolving arguments, you may unconsciously learn to:

Walk on eggshells in your relationship

People-please and prioritise other’s needs above yours all the time

Accommodate unhealthy behaviours from others

Problem: Instead of discussing your needs, you merely start tolerating your partner. You may feel a sense of resentment build up, which eventually turns into dislike, hatred, anger, or depression.

How Relationship Therapists Help

As you work with your relationship therapist, you will:

Learn to identify and change destructive patterns such as stonewalling (ie refusing to have a conversation), defensiveness, or avoidance

Identify any negative past experiences in your or your partner’s childhood that may be contributing to relationship issues

Develop skills such as active listening through cognitive behavioural therapy to communicate effectively

Example: During a couples therapy session, your therapist may use circular questions (ie questions that help clients consider the relational aspects of the topic). Doing so can help you define the problem, frame responses, navigate the nuances of the conflict, and change your behaviour to benefit both you and your partner.

2) You Struggle to Communicate

If not having conflicts is an issue on one end of the spectrum, not knowing how to express feelings is on the other end.

For example, imagine your partner calling and saying you must make dinner today. They don’t ask, nor do they explain. The conversation upsets you.

Instead of calling your partner again and expressing your feelings, you actually make dinner. Later, you show your frustration by shouting, snapping over small things, and avoiding the real issue.

The lack of communication skills can:

Hurt your own feelings

Hurt your partner

Hurt your relationship

Problem: Without expressing your feelings, you start feeling bad about yourself. Over time, the anger towards your partne r may turn into feelings of hopelessness and low self-esteem.

How Relationship Therapists Help

Couples counselling in Singapore can be a great tool to improve your communication skills.

When you are angry or upset, it can be hard to pause and reflect on your feelings. By talking with a relationship counsellor, you and your partner can:

Develop skills to express your feelings articulately

Learn how to stop being defensive and listen actively to the other person

Put yourself in your partner’s shoes

View the issue from a different perspective

Example: Relationship therapists may use mentalisation-based treatment for couples (MBT-CO). Through this intervention, you may learn how to identify the problem, develop effective solutions, and improve closeness with your partner.

3) You Are Not Intimate

On the one hand, a byproduct of avoiding or having too many arguments is a lack of emotional intimacy.

For example, imagine you’ve recently had a conflict with your partner. Although you’ve moved on, your partner seems to be affected by the issue.

At this point, you may hope to hug or seek comfort from your partner, but they may prefer to be alone. This can make you feel lonely, hurt, and unloved.

On the other hand, a lack of emotional bonding may lead to physical intimacy issues.

You both may have different needs and desires around sex. For example, while your partner may be okay with having sex, even if you’ve recently had a conflict, you would prefer resolving the issue before engaging in physical intimacy.

Beyond conflicts, differences in sex drive or interest in polyamorous relationships can also create challenges. Not knowing how to navigate each other’s needs and preferences can lead to distress.

Problem: If you’re afraid to open up about your emotional and physical intimacy needs, you may start noticing a drift in your relationship. Lack of intimacy can make you feel lonely, unfulfilled, and craving for connection.

How Relationship Therapists Help

Relationship therapists may provide a safe space for couples to explore their intimacy issues.

During sessions, you can:

Explore underlying issues such as post-traumatic stress or anxiety that may be preventing you from being emotionally close to your partner or vice versa

Improve physical intimacy by addressing issues such as sexual dysfunction, differences in sexual needs, and preferences in physical closeness

Example: Couple counsellors may use a sensate focus from behavioural therapy. During this technique, you may learn how to reduce performance anxiety and improve communication skills – helping with both emotional and physical intimacy.

TYHO Therapists can help with relationship conflicts, infidelity, intimacy, marriage counselling, and more.

4) You Have Trust Issues

Feelings of distrust or insecurity can snowball into a variety of issues very quickly.

Sometimes, you may have trust issues without a clear reason. During such cases, your distrust could arise from:

A lack of previous relationship experience

Negative experiences in your past relationships

Low self-worth in other areas of life, such as work

In other instances, you may have trust issues due to your partner’s actions or words. For example, maybe you’ve noticed several situations where your partner is acting suspiciously or not communicating clearly about where they are travelling.

Perhaps you’ve noticed changes in the way they interact with you. A sudden change in emotional or physical intimacy can also lead to trust issues.

Problem: If trust issues are personal, you may unintentionally hurt your partner for being aloof with them. If trust issues are connected to your partner, you may feel hurt, unloved, and betrayed.

How Relationship Therapists Help

Couples therapists use scientific methods such as building love maps and establishing shared meaning. These techniques are part of the Gottman method.

During sessions, you may learn how to:

Give each other space to discuss why, when, and how the trust was broken

Work on forgiveness and compassion

Set boundaries to ensure that the rebuilt trust is long-lasting

Openly express your love and admiration for each other to restore trust

Example: Your Couples counsellor may use love maps to restore trust. During this activity, you may answer and develop questions about several aspects of your and your partner’s life, such as, “What is my favourite way to be comforted.” The exchange of love maps can make you feel connected and rebuild trust.

5) Your Goals & Values are Different From Your Partner’s

The start of a relationship could be quicker than we realise. Perhaps you’ve never had the time to get to know your partner before things got serious. Or, you begin to notice several values that do not align with those of your partner.

For example, your partner may want to raise children while you’re more focused on your career and prefer to be child-free for the next few years.

There’s a big gap in both of your visions for the future, which may cause issues such as:

Disagreements

Anger management issues

Difficulties handling family and societal pressure

Problem: You and your partner feel like you’re running in a different direction. You feel alone in your journey and your relationship. The differences reduce your bond and weaken your respect and trust in each other.

How Relationship Therapists Help

During relationship counselling, you may learn emotional regulation skills and value-setting.

Together, you and your partner can:

Navigate conflict and interpersonal differences in a safe environment

Acknowledge and accept your different and shared goals in life

Support each other unconditionally

Example: The relationship therapist may use tools such as distress tolerance from dialectical behaviour therapy. Using this technique, you will learn how to regulate your emotions and handle differences effectively. Some specific strategies include self-soothing reflection and thinking of pros and cons.

Conclusion

Conflicts in relationships are normal. Everyone fights and disagrees.

What makes a relationship strong depends on your ability to love your partner through the myriad of conflicts you may face along the way. And this ability is something you can develop through strategic therapeutic technoques.

Couples may fight for a lot of reason, including but not limited to:

Finances

Intimacy

Trust

However, couples counsellors are experts in providing high-quality support to help you navigate relationship struggles.

If you and your partner are ready to seek support, talk to one of TYHO’s expert relationship Therapists.

Remember, “A happy marriage (relationship) is a long conversation which always seems too short.”

Tips to Overcome the Fear of Starting Counselling in Australia

Posted on March 28, 2025March 28, 2025 by Prath

You’ve been thinking about starting counselling for a long time. But every time you get around to doing it, doubt creeps in, and you find yourself putting it off for one reason or the other.

If that sounds familiar, you may be wondering:

What if my problems aren’t serious enough for counselling?

What if I don’t find the right counsellor?

What if I’m not able to open up properly?

Is counselling really worth the investment?

What if I’m unable to face the feelings that come up?

If you’re feeling anxious about starting counselling in Australia, know that you’re not alone.

Taking the first step can be daunting, but acknowledging your feelings, understanding the process and preparing beforehand can make it much easier.

In this blog, we take a look at common fears about counselling, explore why they may exist, and provide practical tips to help you overcome them.

This Article Contains:

7 Common Fears About Seeking Counselling

Did you know that 1 out of every 5 Australians aged between 16 and 85 struggle with a mental disorder?

Despite this, many hesitate to seek counselling in Australia due to reasons like societal stigma, fear of the unknown, past negative experiences and fear of facing one’s feelings.

While the exact source of fear may differ from person to person, below are some common concerns that people associate with starting counselling:

1) Fear of Judgement

When we say fear of judgment, it can mean two things:

Fear of being judged by those around you: This fear exists in many due to social stigma around mental health. You may fear being viewed as ‘weak’ or ‘mentally ill’ if you begin counselling in Australia.

Fear of being judged by your therapist: You may also feel worried about being judged by your counsellor when you share certain concerns or aspects of your life.

2) Fear of the Unknown

Venturing into counselling for the first time can feel like stepping into unfamiliar territory.

Feeling apprehensive is entirely normal, as the human brain is wired to resist change.

If you feel this particular fear popping up, remind yourself that counselling is a safe space. Your counsellor in Australia is a professional trained to make you feel comfortable and secure.

Researching and learning what to expect in a counselling session can also help ease this fear. (See Tip 2: Research & Understand the Process)

3) Fear of Opening Up to a Stranger

Talking about your personal challenges can be difficult, especially with someone you don’t know well. The idea of opening up to your counsellor – who starts as a stranger – may thus feel intimidating.

However, therapy is a gradual process. A good counsellor will create a comfortable and supportive environment where you can open up at your own pace.

It’s also important to remember that confidentiality is a key aspect of therapy. Anything you say during your sessions will stay between you and your counsellor in Australia.

If you’re facing this fear, scheduling an initial consultation may help ease your mind. (See Tip 3: Schedule an Initial Consultation)

4) Fear of Facing Emotions & Feelings

Counselling may often require confronting one’s feelings, which can be scary for many. You may worry that it’ll open a pandora’s box of emotions and past experiences.

While counselling does bring up emotions, remember that your counsellor is trained to guide you in processing these emotions in a healthy and structured manner.

5) Fear that Therapy Will Go On Forever

There’s a common misconception that counselling goes on indefinitely. This fear can make you hesitant to start counselling in Australia.

In reality, counselling is a goal-oriented process, and you’re free to decide a duration and frequency that works for you. Your counsellor will work with you to craft a personalised plan based on your goals and concerns.

6) Fear of Not Finding the Right Therapist

Being anxious about finding a counsellor you connect with is natural.

You may find yourself thinking:

What if they don’t understand me?

What if I don’t feel comfortable with them?

What if I have to keep switching therapists?

Initial consultations are short pre-cursors that can help you understand if a counsellor is the right fit before committing to counselling sessions with them.

Remember that you can also change your therapist at any stage of your therapeutic journey.

7) Fear of Losing Control

Some people fear that counselling may push them towards directions they’re not ready to traverse yet.

However, counselling in Australia is a collaborative process where you’ll always be in control of your mental health journey.

Your counsellor will never force you into discussions or actions that you’re not ready for – they are here to guide you towards your goals at your own pace.

“Change is hard at first, messy in the middle, and gorgeous at the end.” – Robin Sharma.

Take the first step today!

Tips to Overcome the Fear of Starting Counselling

Feeling nervous about starting counselling in Australia is absolutely normal. Whether it’s the uncertainty involved in the process, fear of judgement or concerns about opening up, these worries can make taking the first step feel overwhelming.

The good news is that there are practical strategies to ease into the process at a pace that feels right to you.

Here are some tips to help you overcome your fears and approach counselling services with confidence.

Tip 1: Acknowledge & Validate Your Concerns

Whenever you feel a negative emotion, such as fear, your reflex may be to push it away or ignore it.

Instead of doing that, take a moment to acknowledge and validate your concerns about starting counselling in Australia.

Ask yourself: “What am I afraid of?”

Identifying what exactly you’re afraid of can make your fears more manageable.

Remind yourself that reaching out for help is not a sign of weakness. In fact, it’s a sign of strength – a bold step towards improving your mental well-being.

Tip 2: Research & Understand the Process

Uncertainty often fuels fear and anxiety, but knowledge is a powerful balm that can ease these uncomfortable emotions.

Understanding how counselling sessions work and researching your therapist beforehand may help you navigate this process better.

The more informed you are, the more prepared you’ll feel to reach out to a counsellor in Australia.

Some ways to do this include:

Reading about different counselling services and approaches

Learning what to expect in the first session

Researching your counsellor’s profile

Checking out testimonials or experiences shared by others

Talking to people you know who are in therapy

Tip 3: Talk to a Loved One for Support

Opening up about your fears to someone you trust – a friend, family member or partner – can make a huge difference.

They may have personal experience with professional counselling or may offer reassurance.

Sometimes, just voicing your concerns can also help you feel better.

Having heartfelt conversations with loved ones can normalise the idea of seeking help and remind you that you have people to support you through this journey.

Tip 4: Schedule an Initial Consultation

You don’t have to commit to long-term counselling sessions right off the bat.

Many counsellors in Australia offer short initial consultations where you and the therapist can get to know each other.

This first conversation is a low-pressure interaction that may help you decide if a counsellor is the right fit for you.

Initial consultations are a great way to:

Understand your therapist’s counselling approach

Gauge how you feel interacting with them

Discuss your goals for counselling

Ask any questions or concerns you may have about counselling

Tip 5: Take Small & Manageable Steps

Starting counselling may feel like a giant leap, but it doesn’t have to be!

Breaking down the process into small and manageable steps can ensure that it’s not overwhelming.

Following are some steps that you can take:

Write down your goals for counselling

Explore different types and approaches of counselling in Australia

Talk to a loved one about your fears and concerns

Shortlist counsellors and schedule initial consultations

Choose your counsellor and book one session

Tip 6: Prepare for Your First Session

Before your first session, take some time to reflect on your goals, set realistic expectations, get the logistics sorted and practise relaxation techniques.

Below are ways in which you can prepare:

Jot down your key goals for counselling and any feelings, concerns or questions that may crop up.

Keep in mind that a single session can’t solve all your problems at once. Hence, it’s crucial to step into counselling with realistic expectations.

Ensure the logistics are clear beforehand – eg a stable internet connection for online counselling and transportation plans for in-person counselling.

If you’re experiencing any last-minute jitters before your first counselling session, try practising relaxation techniques (eg deep breathing, mindfulness meditations and quick body scans).

Entering your counselling session in a relaxed state of mind can help you open up and engage better with your counsellor in Australia.

Above all, remind yourself that you don’t need to have everything figured out before your first session. Your counsellor is there to guide you through every step of the therapeutic process!

Key Takeaways

Starting counselling is a big step, and it’s natural to feel apprehensive about it.

Here’s a quick recap of some actionable tips to overcome your fears:

Recognise and validate your concerns: It’s okay to feel unsure or afraid. Identifying your fears and acknowledging them is the first step.

Research and understand the process: Knowledge is your best friend! Take the time to explore different types of counselling and how they work.

Lean on your loved ones: Sharing your concerns with a friend or family member can help you feel better.

Book an initial consultation: Schedule a quick consultation with your counsellor to understand how counselling works and clarify your concerns.

Take things one step at a time: Progress can be made through small, actionable steps. Travel through the process at your own pace.

Get ready for your first session: A little bit of planning and reflection before your first session can go a long way.

The first step may feel scary – but you don’t have to face it alone!

Counsellors at TYHO (Talk Your Heart Out) are here to guide and support you through your mental health journey.

Start your journey by reaching out to a TYHO counsellor in Australia today!

Find Local Therapists Near You: Key Steps to Kickstart Your Mental Health Journey

Posted on March 27, 2025March 27, 2025 by Prath

If you’re thinking of starting therapy, you may find yourself ruminating over questions like, “Do I actually need it?”, “Does therapy work?”, “How do I find the right therapist near me?”, “What are the steps I need to take?” etc.

You may be confused and anxious about beginning therapy, or you may be unsure about how to find therapists near you.

No matter which stage you’re in, this blog is a mini-guide that will help you navigate the process of recognising the need for and kickstarting your mental health journey.

This Article Contains:

Are There Any Pre-Requisites for Starting Therapy?

Anxiety, depression, OCD – are mental health concerns like these the only reasons why someone should reach out for support?

Societal conditioning and stigma around mental health have led us to believe that you can seek therapy only if you have a mental illness that strongly impairs life.

While such concerns do stand as reasons for a majority, they are in no way a prerequisite for seeking mental health support.

We’re here to remind you that there is no one-size-fits-all guide on when or why someone should start therapy. It is a highly personal decision, and the only requisite to start is that you want to!

4 Simple Steps to Start Your Mental Health Journey

Starting therapy may feel overwhelming.

We’re here to remind you that it doesn’t have to be!

By following the five simple steps in the upcoming sections, you can start your mental health journey with calm and confidence.

1) Understanding When to Seek Therapy

The first step in kickstarting your mental health journey is knowing when to do so.

Although there are no prerequisites for starting therapy, below are some common signs that may show mental health support can improve the quality of your life.

Take your time to read through the signs and make note of the ones that resonate with you most.

If and when you decide to approach a therapist near you, discussing these signs with them can be a great starting point for your therapeutic journey.

a) Listen to Your Body

Your body is a walking, talking transmitter that alerts you whenever something is astray, physically or mentally. Your mental health is closely linked to physical health, and your body will soon reflect any changes in your mental health as warning signs.

These red flags may include:

Changes in sleep and hunger patterns

Gut issues like nausea, heartburn, diarrhoea and constipation

Body pain and muscle tension

Tension headaches and migraines

Low energy levels

Palpitations and chest tightness

b) Drastic Changes in Everyday Life

If you have been experiencing any sudden and drastic changes in your day-to-day life, therapy may help improve your mental health as well as your quality of life.

Below are some changes that may strongly affect your life:

Extreme mood swings

Behavioural changes

Feelings of dissociation and emptiness

Trauma and grief

c) Physical Health Issues

Just like mental health issues may trigger physical symptoms, physical illnesses may very much affect your mental health. Unforeseen injuries and chronic diseases may require you to make drastic changes to your lifestyle to process and deal with them.

Therapy for physical health issues can help you manage the emotions surrounding treatment and recovery (such as uncertainty, stress, anxiety and grief) and ensure a better state of mind and quality of life.

d) Your Relationships Get Affected

Have you ever been randomly angry or irritable with a loved one for no fault of theirs? Or involuntarily distanced yourself by withdrawing from relationships? When we spend a large part of our lives with certain people, it is natural for one person’s moods and mental health to affect the other.

However, if this starts happening consistently and to the extent that it negatively impacts your close relationships, it might be time to take a step back and evaluate what may be going on behind the scenes.

e) History of Mental Health Issues

Mental health concerns like depression, anxiety, obsessive compulsive disorder (OCD) and borderline personality disorder (BPD) may cause varying levels of distress, hamper your everyday life and even stop you from doing the things you want to.

If you’re struggling with any such mental health issue or disorder, therapy can help manage symptoms and improve your quality of life.

Remember that no reason is more or less valid – you don’t need to fall under a particular category or tick certain boxes to seek therapy. More importantly, there is no such thing as a wrong reason or the wrong time to ask for help.

Therapy can help with anxiety, depression, mood swings, and more. You are not alone.

2) Researching Different Types & Approaches

Before exploring therapists near you, it’s important to research the different types of therapy available. Therapists in Singapore may also specialise in various approaches and techniques.

Different types and approaches of therapy may work better for different concerns. It is thus crucial to understand the options available and decide which one is the right fit for you.

a) Types of Therapy

Some common types of therapy services are as follows:

Individual therapy

Couples therapy

Marriage therapy

Family therapy

Child therapy

It can be fairly easy to decide which type of therapy you should select by taking a broad look at your goals. For instance, if you’re planning to work on yourself, you’d choose individual therapy, and if you’re looking to improve your relationship with a spouse, you’d go for marriage counselling.

b) Types of Therapeutic Approaches

With the field of psychotherapy growing every day, you may see a sea of therapeutic approaches available.

Considering the approaches followed by therapists near you can help narrow down your search.

Once you’ve shortlisted the approaches, take your time to research them well.

Here are some widely practised therapeutic approaches:

Cognitive Behavioural Therapy (CBT): CBT works by reframing negative thoughts and replacing them with a rational response. It’s a hands-on approach that can equip you with many tools and coping strategies.

Dialectical Behaviour Therapy (DBT): A structured approach often used for improving emotional regulation, distress tolerance, and interpersonal skills. DBT is the preferred approach for mental health concerns like borderline personality disorder (BPD).

Psychodynamic Therapy: This type of speech therapy uncovers and analyses past experiences to understand present behavioural patterns.

Humanistic Therapy: It’s a type of psychotherapy that focuses on the individual and their self-growth, self-awareness, self-acceptance, etc.

Eclectic or Holistic Therapy: A flexible approach where therapists may combine aspects of different approaches based on unique individual needs.

3) Exploring Therapists Near You

Once you have an idea of the type and approach of therapy that you’d like to choose, the next step is to find a therapist near you.

Search for therapists in Singapore who provide the kind of approach you’ve finalised.

At Talk Your Heart Out (TYHO), you can review profiles of Therapists near you by reading their descriptions and watching their introductory videos. Doing so can help you understand the following:

The qualifications and certifications that they hold

Type of service and approaches that they offer

Languages that they provide therapy in

The cost at which they offer therapy sessions

Modes in which they offer therapy

4) Making Initial Contact & Booking Your First Therapy Session

Reaching out to a therapist near you for the first time may feel intimidating. But remember that it’s a straightforward process!

Therapists are trained mental health professionals. They are trained to be open, welcoming and understanding.

When you first talk to a therapist in Singapore, you can voice any concerns or ask any questions that you may have. They’d be more than happy to help you navigate the beginning of your mental health journey.

Some therapists near you may also offer an initial consultation – a short precursor to therapy, where you and your therapist can get to know each other better.

Once you’ve decided on a therapist in Singapore and scheduled your first session, here’s a quick guide on preparing for your first therapy session!

Key Takeaways

Whether you’re exploring therapy to navigate a long-term mental health concern or simply want to talk to someone, Singapore Therapists at TYHO are here for you. They create a safe, confidential and non-judgemental space where you can set your mental health goals and work towards them at your own pace.

If you’re still unsure about starting therapy, check out this article that explores the topic further.

No matter what you’re going through, you don’t have to go through it alone – we’re here to help you get the support you need. Reach out to a TYHO Therapist near you to kickstart your mental health journey!

Is Therapy Worth the Investment? Tips to Find Affordable Therapists Online

Posted on March 26, 2025 by Prath

What’s the first thing that comes to mind when you think of therapy? For many, the answer is: ‘costly’.

Is therapy a luxury that only those with stack upon stack of cash can afford? Are affordable therapists mythical creatures that don’t really exist?

We’re here to tell you that the answer to both those questions is a strong and resounding no!

At Talk Your Heart Out (TYHO), we offer affordable therapy sessions in Malaysia because we believe mental health care should be accessible.

Therapy is a long-term investment in your well-being. Thus, while finding an affordable therapist who fits your budget is essential, it’s equally important to find one who can help you achieve the progress you wish to see.

In this article, we explore why therapy is worth investing in and how to find an affordable therapist who aligns with your needs.

This Article Contains:

Why Should You Invest in Therapy?

It’s natural to feel apprehensive about investing in therapy, especially when the process seems long-drawn and the results subjective.

However, therapy is not an empty investment where you spend days simply talking to someone about your problems. It’s a valuable investment in your mental health and overall well-being.

Below are some reasons why investing in therapy is a smart and beneficial decision.

1) Mental Health Impacts Every Aspect of Your Life

When someone says health, we often think of physical health exclusively.

But the truth is, mental health is as important as physical health. Mental health can impact almost every aspect of your life, including work, relationships, physical health and overall quality of life.

Strong links and cross-effects exist between mental and physical health.

It can help to think of therapy as the mental health equivalent of a gym membership. Whereas a gym member helps keep your body fit and in proper health, therapy helps improve your emotional well-being.

2) The Cost of Avoiding Therapy Can Be Higher

Untreated mental health struggles may lead to long-term consequences such as burnout and decreased productivity and even manifest as physical health issues.

You may think, “But is it really necessary?” “It’s not that bad”, “I’ll go if it gets worse” etc.

Stop yourself right there and ask the following question: Would you think the same thing if it was your physical health at stake? Odds are you wouldn’t, at least in most cases.

Prioritise your mental health equally by seeking affordable therapy sessions early on. Starting therapy early when issues present can also help reduce the duration of therapy and prevent higher costs down the road.

3) Therapy Provides Long-Term Tools for Emotional Well-Being

Think of therapy as a roadmap to self-improvement! You can develop coping strategies, emotional regulation skills, and healthier thought patterns. The skills and tools you learn through therapy can last you a lifetime.

At TYHO, we understand that affordability matters. That’s why we connect you with affordable therapists and offer package discounts to make therapy more accessible.

4 Common Myths Surrounding the Affordability of Therapy

If you are still apprehensive and unsure about investing in therapy, it may help to break some common myths surrounding therapy vis-a-vis cost and investment.

Myth 1: Therapy is an Expensive Luxury

Reality: Therapy is not a luxury – affordable options like online therapy, discounts and insurance are available.

Many people believe that therapy is a luxury that is not affordable to the general public. But that’s not the case!

Therapy is a long-term investment in your well-being, and affordable options like online therapy and package discounts make it accessible for everyone.

A growing number of insurance providers also cover therapy costs under health insurance. This makes affordable therapy a reality for many.

Online therapy may generally be more affordable, as it involves lesser overhead and additional costs such as travel.

Myth 2: Online Therapy is Not As Effective as In-Person Therapy

Reality: Online therapy is just as effective as in-person therapy!

Even though online therapy is a convenient, accessible and affordable mode of therapy, many people are apprehensive about its effectiveness.

Studies show that online therapy can be equally as effective as in-person therapy.

Online therapy is a highly effective and practical option for mental health support due to the following reasons:

Flexibility with scheduling sessions

Lower costs

Ability to take sessions from anywhere

84% of people who used online therapy reported improvements in their mental health. Seek help today!

Myth 3: Therapy Goes on Forever

Reality: Therapy is goal-oriented; many see progress as early as a few months.

You may fear that starting therapy may mean committing to an endless process and, thus, endless therapy bills.

However, therapy is a goal-oriented journey, and the length may vary from person to person.

While long-term or life-long therapy may be necessary for a small minority of people, it’s not the case for most concerns.

Remember that your therapist can help you decide a duration tailored to your goals and budget.

Myth 4: Therapy is an Expense, Not an Investment

Reality: Therapy is a life-long investment – the skills and tools you learn in therapy can benefit you throughout life.

Are you hesitating to start therapy because you believe it’s just another expense? It may help to put on a different set of glasses and explore the long-term benefits of therapy as opposed to its short-term cost.

Think of therapy as a mental health toolkit for life. The coping strategies, emotional regulation skills, and self-awareness you develop during therapy can help you navigate challenges long after your sessions end.

Investing in mental health can lead to improved productivity, better relationships, and even reduced medical expenses in the long run. By addressing concerns early through affordable therapy sessions, you may prevent the need for more intensive (and expensive) mental health treatments later.

Now that we’ve broken the myths surrounding affordable therapy sessions, let’s jump into the next section. Let’s look at some useful tips for finding affordable therapists near you.

Top 4 Tips to Find Affordable Therapists Near You

1) Define Your Therapy Goals to Avoid Unnecessary Costs

Before starting your search for affordable therapists, it’s important to be clear about your goals.

Are you looking to manage stress, reduce anger, or improve interpersonal skills? What are some specific results that you’re looking to achieve?

Having clear goals can help you choose an affordable therapist without spending extra on unnecessary sessions.

2) Plan Your Budget and Explore Cost-Saving Options

Plan your budget by considering how much money you can set aside for therapy per month.

Doing this can help you shortlist affordable therapists who fit your budget.

Remember that short-term therapy is always an option.

Discuss with your therapist as to how frequently and for how long you may need sessions. The frequency and duration can depend on your goals, issues and the therapist’s approach.

Some affordable therapists may offer package discounts, which can be more cost-effective in the long run.

Don’t forget to check if your insurance plan covers therapy sessions, as this can significantly lower costs.

3) Choose a Type & Mode of Therapy that Aligns with Your Budget

Different types, approaches and modes of therapy may vary in cost.

Online therapy is a widely preferred mode for affordable therapy sessions.

Research and explore your options to find one that fits your needs and budget.

50% of people show a noticeable improvement within 15 to 20 therapy sessions.

4) Shortlist Affordable Therapists and Discuss Your Budget

Look for licensed online therapists, as they generally offer affordable therapy sessions.

Some affordable therapists and platforms may also offer discounts for packages.

Schedule an initial consultation with shortlisted therapists to discuss your financial concerns. Together, you may also review your budget and goals and decide how long and how often you may need sessions.

Conclusion

So, is therapy worth the investment?

Yes!

In fact, research shows that for every $1 you spend on therapy, you can gain between $2.30 and $5.70 in benefits.

Ready to prioritise your mental health and start looking for affordable therapists in Malaysia?

At TYHO, we provide a 6% discount for packages costing RM 540 to RM 1079 and an 8% discount for packages costing RM 1080 to RM 9000.

Begin your mental health journey by exploring affordable Therapists at TYHO today!

5 Ways an Online Therapist Can Help You Navigate Life Changes

Posted on March 12, 2025March 13, 2025 by Prath

Have you ever looked back at a major life change and wished you had the right support to handle it? Online therapists can help with just that – providing accessible and affordable mental health support through periods of change.

If you or someone you know is going through a major life change, and is struggling to navigate it alone, online therapists in Australia can offer support right from the comfort of your home.

In this article, we take a look at 5 ways that an online therapist can help you process and get through life changes.

How Online Therapists Help Navigate Change

Although change is inevitable, most human brains view it as a threat. A widely accepted reason is that change involves uncertainty and an inherent sense of loss of control.

Following are some common changes that people face that may cause distress and anxiety:

Starting a new job

Starting high school/university

Moving away from home

Going through divorce or breakups

Facing a physical illness or disability

Loss of a loved one

Experiencing trauma

Navigating sexual orientation and gender identity

Let’s look at 5 ways in which Therapists in Australia can help you cross the bridge of these major transitions in life.

1) Creating a Sense of Safety & Comfort

Online therapists in Australia help create a sense of safety and comfort during a period that is otherwise uncertain by building a welcoming and understanding therapeutic environment.

Online therapy also allows you to talk to a therapist from anywhere that you feel comfortable in, such as your home. You may be able to open up better when you’re at a place that is familiar, safe and secure to you.

2) Processing Emotions

When you’re facing a significant transition in life, it’s inevitable to feel a range of emotions. These can include anger, grief, sadness, anxiety and apathy.

It is important to identify, understand, accept, and regulate your emotions in a constructive and healthy manner.

Your online therapist may help you process emotions through:

An evidence-based approach such as acceptance and commitment therapy

A personalised therapeutic plan

Therapeutic strategies

Therapy homework and clinical impressions

3) Developing Coping Strategies & Self-Care Plans

Once you have identified the emotions arising from the situation, your therapist may aid you in exploring coping strategies and personalised self-care plans. These can better equip you in facing the challenges and uncertainties that come along with change.

What works for one person may not work for another, and this is where your online therapist comes in. They guide you through the process of finding the right strategies that may work for you.

Here are some coping strategies generally recommended in therapy:

Breathing & relaxation techniques

Guided meditation & mindfulness

Art therapy & journalling

Personalised therapeutic plans

4) Identifying Thought Patterns & Beliefs

While coping strategies such as relaxation and journalling can help you manage emotions for the time being, it’s important to unearth and address their root causes.

Identifying underlying thought patterns and learning to restructure them is a major part of what you and your online Therapist may work on together.

The above-mentioned process is called cognitive restructuring or reframing and is a therapeutic tool used in Cognitive Behavioural Therapy (CBT).

According to Feeling Good – The New Mood Therapy, by David D. Burns, the following are ten common cognitive distortions:

a) All-or-nothing thinking

Viewing situations in extreme black and white categories.

Example: You miss reaching a job interview on time – “That’s it, I’m a total failure, I’m not getting this job.”

b) Overgeneralisation

Assuming that the same thing will happen every time because it did once.

Example: You assume you’ll never have a positive experience on a date because it didn’t go well once – “I’ll never find a girlfriend. All girls hate me.”

c) Mental filtering

Filtering out the negatives of a situation and dwelling on them, thus perceiving the entire situation as negative.

Example: You make a few mistakes on a school test – “I’m going to fail the test.”

d) Disqualifying the Positive

Discounting or turning positive experiences into the opposite.

Example: Your neighbour compliments you and you brush it off thinking, “They’re just being nice, I don’t really look that good.”

e) Jumping to conclusions

Making negative conclusions that can’t be supported by real facts.

Mind reading: You assume that another person is reacting negatively to you. Example: You wave at a friend on the road and they don’t wave back – “Oh, he’s probably not interested in being friends with me.”

Fortune teller error: You are convinced that the situation will play out negatively even though you have no facts to support such a conclusion. Example: You consider applying for a fellowship but decide against it – “I’m never going to get it anyway, so I’d rather not apply.”

f) Magnification (catastrophising) and minimisation

Viewing the negatives of a situation through a magnified lens while viewing the positives through a minimised lens.

Example: You’re a great writer but you discredit your skills – “I guess I write well but I could be doing a much better job.”

g) Emotional reasoning

Believing that emotions reflect reality and making decisions based on them.

Example: You’re planning to explore hobbies outside your comfort zone – “I feel anxious about joining that pottery workshop, and so I must avoid it.”

h) ‘Should’ statements

Using shoulds, musts, oughts and their opposites as a means of motivation.

Example: You’re trying to improve your physical health – “I ‘should’ go to the gym 5 days a week.”

i) Labelling and mislabelling

Attaching labels to oneself instead of to the situation.

Example: You stumble a few times during a presentation at work – “I’m a loser because I messed up the presentation.”

j) Personalisation

Assuming responsibility for a negative event that is outside of one’s control.

Example: Your child scores low on a school test – “I’m a bad mother for letting this happen.”

The first goal of cognitive reframing is to simply identify, label and observe your thoughts and not to control or change them immediately.

In fact, you may find yourself thinking much more rationally once you have learnt to identify your thought patterns and view them from a distance.

Following that, your online therapist may aid you in restructuring and reframing your thoughts. This is a long-term process that your therapist will guide you through.

5) Fostering Resilience & Acceptance

The overall aim of online therapy for life changes is to help you accept the transition you’re going through and build resilience to face future changes. Over time, you may learn to view positive change as an opportunity for growth.

Through your therapeutic journey with your online therapist in Australia, you can gain the skills, strategies and support you need to navigate changes in your life.

Why Choose Online Therapy in Australia?

1) Ease of Access & Convenience

Online therapy sessions can be conducted from the comfort, safety, and security of your home.

They help avoid hassles such as travel, battling traffic and spending time in a waiting room.

You may attend an online therapy session from any room or space:

Where you will not be disturbed for the duration of the session

With a stable internet connection

With any device that has internet access, a microphone and a camera – a mobile phone, tablet or a PC

Online therapy may thus be the best choice for those with mobility issues, chronic illness, or mental health issues such as agoraphobia and social anxiety disorder. It can also be ideal for people from remote areas where in-person therapy is not accessible.

2) Flexibility

Online therapy sessions offer better flexibility. They are easier to reschedule since travel doesn’t factor into the equation for both you and your therapist.

Apart from this, you can also meet your online therapist from any place with a good internet connection. Hence, you can attend a therapy session even if your plans change without notice.

3) Affordability

Online therapy is ideal for students and those looking for a more affordable means of mental health support. One main reason is that your online therapist may have fewer overhead costs (such as rent and maintenance of a space to hold physical sessions).

Additionally, you can also save the money that would be spent on travelling to and from your session.

4) Better Privacy

Online therapy offers the benefit of enhanced privacy. Unless you wish otherwise, no one except you and your therapist will know that you’re seeking therapy.

5) Continuity of Care

One of the biggest advantages of online therapy is that you are not limited by the physical constraints of location. You can still continue seeing your online therapist even if you move to a different city or country.

Online therapy thus offers long-term stability in the form of a lasting therapeutic relationship.

Conclusion

Change is scary but it’s a necessary part of life. Remember how starting a new grade once used to feel daunting? By the time you reached your final year of high school, it wasn’t as scary. Let’s take a moment to think about why this was so.

The first time you face some sort of change, say, you step into a new classroom, your brain views it as an unknown, uncertain environment. But the more you face it, the more you develop the right skills and resilience to navigate through the change.

Online therapy helps you with just that, albeit through a more structured, scientific and well-researched approach.

At TYHO, we offer flexible and affordable online therapy in Australia. Online therapy has various unique benefits and is as effective as in-person sessions.

Remember that the resources you need to navigate life changes are just a click away – explore Therapists at THYO and schedule your first online therapy session today!