To my Valued Clients:
As of March 18th, 2020, in light of the evolving situation with the COVID-19 pandemic and recommendations from our public health officials, I have decided to move my counselling practice to online sessions for the time being.
My sincere apologies if I am contributing unwanted correspondence to your mailbox right now. I know that you have probably received an email from every organization and event you’ve subscribed to, letting you know what their response is to the current COVID-19 situation. I’ve received some questions from some folks and wanted to keep you informed as best I can.
Why move to remote counselling (video and telephone)?
There have been many changes to our world in recent times, and we all have various responses to them. I feel a responsibility to my clients and our community to act with precaution during these uncertain times. I believe that social distancing is a civic responsibility, and I would prefer to be overly cautious right now, then to regret later that I did not take more measures when I had the opportunity.
Furthermore, I am personally at risk with the novel coronavirus, COVID-19. I have a preexisting medical condition called myasthenia gravis, which affects my breathing. Should I get sick, there is a significant likelihood that I would require critical care, and quite possibly ventilation. These respiratory concerns are enough for me to take precautions at this time.
In addition, should I need critical care, I do not want to receive it knowing that I may be preventing someone else from accessing medical care. The doctors I have spoken to have told me that they are scared - their ER’s and ICU’s already operate at capacity and they do not have the adequate resources to deal with an influx of COVID-19 patients. I do not want my medical attention to be in place of someone’s brother, grandmother, or caregiver. I want to reduce any possible burden on our hospital and healthcare workers. The steps we take now will reduce the likelihood of having to take more steps later, for longer.
Can we do telephone calls instead of video counselling?
Absolutely. You know yourself best, and if you know you’d be more comfortable or focused on the phone call than video, then let’s connect that way. Depending on your treatment, I may suggest we try video in the future, as this may enhance the work that we are doing. But I am happy and comfortable to engage with clients over the phone as well, and this can feel more familiar and comfortable to some clients.
Is remote counselling effective? What can I do to make it the most effective?
Yes, although it feels a bit different than being face-to-face with each other, online counselling can still be effective and meaningful. Many people feel a bit odd when starting but people usually settle into it and become comfortable very quickly. Although not all techniques of all therapies can be done online (such as advanced OEI work), many therapies and approaches are just as effective online. One specific therapy, called Lifespan Integration (LI) is something I have been doing online with clients for a long time. Since I am one of the few practitioners in Canada who is trained in the highest level of LI, many people from other regions have sought me out for this therapy in particular. The benefits of this therapy for anxiety, depression, and self-esteem can be impressive, and it can be delivered with the same efficacy online as in person.
In this season, counselling may be focused on how to cope with the challenges and uncertainties, and how to make the most of the current circumstances. It also may be a time to do some deeper therapeutic work. Let’s discuss where you are and what you are wanting so we can customize a treatment approach that meets your needs.
How can I get the greatest benefit from remote counselling sessions?
Ensuring you are in a private place with secure internet for our session (situate yourself close to the router or modem, ask others in the household if they can suspend their streaming for an hour)
Be free of distractions (such as cell phone notifications, browser tabs)
Use headphones and a big screen if available (computer screens are preferable to phones)
Give yourself 5-10 minutes prior to our appointment time to log on to the telehealth platform we will be using. This gives you time to ensure your connection is stable and the camera and microphone are working. You also use this time to practice breathing and grounding skills if you are feeling unsettled.
Designate some spare time after our session to reflect, journal, move your body, or engage in other self-reflective or self-care practices
For more information about online counselling, click here
What will we do in our session?
Our session may be quite similar to other sessions we’ve had in the past. We’ll continue the work we’ve been doing in the aims of meeting your goals.
We may change the nature of our work to adjust to the changing circumstances. We may assess how you have been coping, identify your strengths, and also your limitations. We may make plans to help to adjust to the changes in the world and to your lifestyle. We’ll explore your coping strategies, and how those may be connected to survival responses from previous stressful experiences or traumas.
We may practice more grounding, breathwork, and relaxation to help your body metabolize what’s been happening and get you back to a place of feeling relaxed and empowered.
What can I do to make the most of the current circumstances?
This will be unique to each individual, but a few general guidelines I believe are helpful.
Maintain some routines when they are helpful to you. But be flexible and forgiving when needed. These are unprecedented times, they call for unique measures.
Try to get adequate rest at night. Nap during the day if you feel tired. Rest is important right now.
Focus on what you can control (your actions, your behaviours, how you are spending your time)
Practice letting go of what’s out of your control (predicting what will happen, the actions of others, what’s on the news). You need to protect and direct your headspace right now.
Limit your consumption of news and social media. Designate times of day to check for updates, but don’t overwhelm yourself with incoming information. I suggest morning or afternoon, not evening, as this may negatively affect your sleep.
Take breaks. Get sunshine while social distancing. Move your body. Listen to music you connect to. Spend time with your pets (or plants!) if you have them. Turn off your phone for a few hours at a time.
Allow yourself to have feelings and emotions. It’s okay to distract or avoid them sometimes, but at other times, make space for them. However you have been responding to these recent changes in our world, know that your feelings are acceptable. If you’ve been having difficult or uncomfortable feelings (or an increase in mental health challenges), know that these feelings are normal in light of changing events and uncertainty. By accepting feelings and allowing ourselves to move towards them, through expression, self-regulation (grounding, movement, breathing, feeling) we allow ourselves to move through them. And then move from that place to positivity and planning, but you don’t have to bypass your emotions first.
Figure out what’s most important to you - family, friends, self-development, creative projects, helping others. Find ways to make your time meaningful. It’s also okay to not be productive at this time. You’ve never been in this situation before.
Stay connected to people you care about. Call and check in on friends, especially the elderly, immunocompromised, chronically ill, and people facing other challenges. Ask for people to call and check-in with you. We’re all in this together.
Keep posted for more resources and content online.
However you have been responding to these recent changes in our world, know that your feelings are acceptable.
If you’ve been having difficult or uncomfortable feelings (or an exacerbation of your mental health difficulties), know that these feelings are normal in light of changing events and uncertainty. By accepting feelings and allowing ourselves to move towards them, through expression, self-regulation and breathing, we allow ourselves to move through them. Our feelings also help shed light on what’s important to us. Right now, many things we value (our ability to work, travel and spend time with loved ones) are affected. Please take steps to be self-compassionate at this time, and please know that I am here to support you in processing the hardships, and making plans to assist you and your family during this time of transition.
My schedule is flexible and I’ll be offering more sessions in the evenings to accommodate those who have kids at home and other responsibilities during the day.
Click here to view my calendar and book an appointment. If you do not see a time and date that works well for you, please contact me so we can arrange an appointment that does. I am adapting to meet your needs right now, and if there are other ways I can be of assistance, please let me know.