Depressed asian girl having consultation with psychologist at cl

All You Need To Know About What Really Happens in Counselling

Did you know that counseling can provide invaluable support for navigating life’s challenges? A study published in the “Journal of Clinical Psychology” reveals that counseling can significantly improve mental health outcomes and overall well-being. 

In this comprehensive guide, we’ll dive into what truly occurs during counseling sessions, the different therapy approaches, and the benefits you can reap from seeking professional help.

What is Counselling?

what is counselling

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Counselling is a collaborative relationship in which the counsellor helps a client identify their goals, empower them to achieve these and provide emotional support to cope with their concerns.

Understanding Therapy Process

Building Rapport:

The foundation of effective counseling lies in building a strong therapeutic rapport. During the initial sessions, your counselor creates a safe and empathetic space, encouraging open dialogue. 

This rapport-building phase sets the tone for a trusting relationship, allowing you to share your concerns without fear of judgment.

Assessment and Goal Setting:

To tailor the counseling experience to your specific needs, your counselor will conduct an assessment. 

Through guided discussions, you’ll explore the challenges you’re facing, your emotional responses, and your goals for counseling. This collaborative process ensures that the sessions address your unique circumstances.

Recommended Read: Your Emotional Well being Toolkit – 12 Tips for Better Mental Health

Exploring Thoughts and Emotions:

thoughts and emotions

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Counseling sessions involve delving into your thoughts, emotions, and behavioral patterns related to your concerns. 

Your counselor will gently guide you through self-reflection and exploration, helping you gain insights into your experiences. This process can unveil underlying issues that contribute to your challenges.

Applying Therapeutic Techniques:

Based on the assessment and your goals, your counselor will employ appropriate therapeutic techniques. 

These techniques vary based on the counseling approach and may include cognitive-behavioral therapy, talk therapy, mindfulness practices, or other evidence-based methods. Your counselor will collaborate with you to determine the most effective approach for your needs.

Developing Coping Strategies:

One of the core aspects of counseling is equipping you with practical coping strategies. Your counselor will work with you to develop healthy coping mechanisms that empower you to manage stress, anxiety, and emotional challenges. 

These strategies are tailored to your preferences and are designed to be applicable in real-life situations.

Recommended Read: Techniques for Mental Mastery – How to Control Your Mind

What to Expect After the First Session of Counselling:

what to expect after your first counselling session

After your first session, it’s natural to experience a mix of emotions. You might feel a sense of relief from sharing your concerns, but also a heightened sense of awareness about the challenges you’re facing. 

Your counselor will discuss these emotions with you, helping you process your reactions and providing guidance on what to expect in the upcoming sessions.

Recommended Read: The Different Types of Counseling

What Next After the First Session of Counselling:

Subsequent sessions are dedicated to deeper exploration and progress. Your counselor will help you identify patterns, triggers, and potential coping strategies to your challenges. 

Through ongoing conversations, you’ll work collaboratively to set milestones and measure your progress. Consistency is key; regular sessions provide the opportunity for sustained growth and transformation.

Myths vs Facts in Counselling

Myth 1: Does going to Counselling mean I’m weak or ‘crazy’?

Fact 1: There is nothing weak about a person who enters counselling. The individuals who enter counselling are, in fact, taking the first step in coping with their difficulties. A lot of people would view this as courageous. Going into counselling shows that you are willing to learn about yourself and ways to improve your life. It takes strength to call a counsellor to make an appointment. They do not judge their clients — counsellors welcome you. In, a good practice every client’s story is held with confidentiality and respect.

Myth 2: Counseling is only for people who have emotional problems/ for problems that are severe

Fact 2: It is true that some people who have severe mental illnesses work with counsellors to manage symptoms, but counsellors also help people work through everyday problems like marriage, family and relationship issues, sadness, grief, career transitions, or individuals who just want to understand themselves better.

Myth 3: The counsellor is your “psychic” who tells you what to do with your life and how to “fix” your problems/The counsellor will “fix” my problems.

Fact 3: The counsellor is there to help you achieve the goals you set and help you resolve your problems. While counsellors will NOT tell you what to do, they will help you explore the potential ups and down side of your choices.

 

There are no quick fixes when it comes to mental health. Strengthening your brain through counselling is like strengthening your body through exercise. It takes time, practice, patience, and persistence. Each person who enters counselling is a unique individual, so there is no universal formula to determine how long it will be before a client feels better.

Conclusion:

Understanding what happens in counseling empowers you to make informed decisions about seeking professional help. By taking a step towards counseling, you open doors to enhanced emotional well-being, self-discovery, and improved relationships. 

Remember, the process may vary, but the ultimate goal remains the same: to provide you with the tools you need to navigate life’s challenges with resilience and strength.

References:

5 Ways to Improve Your Resilience

5 Ways to Improve Your Resilience

Sameer, 27, was growing increasingly frustrated by the day. He was about a year and a half into his current job, and he found that he was making small mistakes at work, snapping at co-workers and constantly experiencing a sense of fatigue, no matter how much time off he took.


Have you ever experienced something similar? This sense of irritation or emotional/physical exhaustion occurs when we tend to be coping with multiple issues that are a source of stress for us. Since stress has become a part of our daily lives, it may help to look at ways that help us cope with stress successfully. Another term for this is resilience.


Here are a few tips to help you get started on developing a sense of resilience in your day to day life:


1. Find a sense of purpose, meaning or understanding as to why something may have happened and how you stand to gain from it does help some people cope with a particularly difficult situation.

Sameer took a few days to reflect on what he enjoyed the most about his work. By keeping in mind his passion towards his chosen line of work and areas of interest, he was able to feel good about coming to work each day again.


2. Build a support system by regularly interacting with people who make you feel good about yourself. This also helps build resilience. In addition, making a point to support others helps strengthen bonds between individuals and builds a sense of belonging and connectedness that greatly protect against stress.

Sameer began interacting with two of his teammates who he found had a similar work ethic and disposition as him. By growing closer to them, helping each other at work as well as occasionally spending time outside office, Sameer was able to build a network at work where he felt supported, understood and cared for. This helped him be more positive and engaged in his work.


3. Develop a positive outlook towards yourself. When stressed out, it’s very natural for us to start feeling negative and discouraged. Resilience involves maintaining a positive outlook towards oneself in the face of a difficult situation. This means reminding yourself of your past achievements, things that you are capable of, and personality traits that you are proud of, and how others have appreciated in you over the years.

Whenever Sameer began to get stressed out again, he kept a few reminders of past achievements on his desk at work – notes from colleagues, a trophy he had won the previous year, encouraging quotes that reminded him of times he had done well. He found that looking at these in difficult times often gave him a sense of positivity and confidence when he needed it the most. 


4. Learn to adapt to situations. Some of us tend to feel stressed out when things do not go the way we planned. Part of being resilient involves learning to be open to different possibilities and not allowing deviations from our original plan to overwhelm us. Keep your focus on your main goals, and if any changes do come up in your personal or professional plans, try to see how the new situation you face can be aligned with your desired outcome.

Sameer identified that one reason he was getting stressed out was because his work kept getting interrupted during the day due to interruptions from his colleagues. He later started discouraging interruptions from his colleagues at times that were inconvenient for him, and set fixed break timings to interact with those that came to him with doubts.


5. Recharge yourself. All of us require stimulation as well as time to relax. One of the best ways to ensure that we are stress-proof on a daily basis is setting aside time for us to unwind. This could be through engaging in a hobby, exercising or even in learning something new on a regular basis. This gives our minds an outlet for creativity and stimulation that isn’t work- related and guaranteed to be stress-free.

Once Sameer realized that he was also worn out due to a lack of rest and recreation, he made it a point to go back to playing basketball, like he had in college. He found that he felt more energised and positive after these sessions, and performed better at work on those days.


This article mentions a few ways that you can improve your resilience to stress, much like improving your immunity towards developing an illness. To better understand how these techniques (among others) could be applied to your life on a consistent basis, you could consider scheduling a counselling session.

To contact a counsellor sign up and log into www.1to1help.net or you can contact us on 18002701790 (toll free).

 

If you would like to discuss this further or need some help or support in this or any other area, our counsellors would be happy to help.

https://member.1to1help.net/?to=articles/What-is-Resilience/NzU0

https://member.1to1help.net/?to=articles/Strategies-to-Build-Resilience-Before-Facing-Trauma/NzUx

https://member.1to1help.net/?to=articles/Building-Resilience-in-Children/NzUy

https://www.verywellmind.com/ways-to-become-more-resilient-2795063

https://hbr.org/2016/06/627-building-resilience-ic-5-ways-to-build-your-personal-resilience-at-work

https://psychcentral.com/lib/10-tips-to-build-resilience#1



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Understand what 1to1help can do to enhance your workforce wellbeing

    Headache, stress and burnout for woman with laptop and anxiety over writers block for social media content writing. Mental health, pain and brain fatigue for digital online news home remote worker.

    Dealing With Social Media Fatigue

    It takes special effort to evade social media these days. Initially seen as an interesting past time, social media has now evolved to meet multiple professional and personal needs as well. As social media is becoming so indispensable to different aspects of lives, it correspondingly demands more and more of our time and energy. Keeping this in mind, it may help for us to be more aware of how helpful our social media usage is in terms of time and energy.

    Some questions that may be helpful when evaluating how you use social media are:

    • What prompts me to use social media in different situations? (For instance, when looking for specific information, more out of habit, boredom, or to intentionally keep in touch with friends or family).
    • When do I most use social media? (It may help to think over situations when you are most tempted to access these sites/apps. For example, during meals, when travelling, during breaks at work, etc.)
    • How do I feel after I have used social media? This question is helpful for you to evaluate whether the time you spend on social media is a positive influence on you or not (For instance – relaxed, mentally stimulated, guilty for having wasted too much time).
    • Are there particular sites/pages that leave me more motivated than others? What about these sites/pages leaves me feeling this way?

    After reflecting on these points, you may have some clarity on what prompts you to use social media, when this happens the most, and how helpful it is to you.

    A few suggestions that may help you build on this learning are:

    • Identify the apps/websites that meet your needs (for information, entertainment, etc.) and limit your usage of social media to these, as opposed to registering on multiple sites/apps and being overwhelmed or easily distracted by notifications from them all.
    • Use your knowledge of how a particular app or page on an app influences you to plan when you use a particular type of social media. For instance, if you have the tendency to lose track of time on Facebook, try and use the site when you have large amounts of free time, such as a half an hour lunch break and not during a five-minute work break.
    • You could also access pages on social media apps or profiles that inspire or motivate you during smaller intervals when you need a break and may be feeling tired or overworked.
    • For the apps or sites that you have identified are more to break boredom, or tend to negatively influence you, try and schedule in other activities that you could do in that time instead. For instance, going for a quick walk around your office or neighbourhood when bored instead of checking social media.

    These are a few suggestions on how you can become more aware of how your usage of social media influences you. If you would like to work on this further, you could consider connecting with a counsellor. To do this, click here.

     

    If you would like to discuss this further or need some help or support in this or any other area, our counsellors would be happy to help.

    https://member.1to1help.net/?to=articles/Setting-Boundaries-on-Social-Media/NjYy

    https://member.1to1help.net/?to=articles/Dealing-With-Virtual-Fatigue/MTAwMA==

    https://www.forbes.com/sites/pragyaagarwaleurope/2018/07/30/5-ways-to-overcome-online-social-media-fatigue-for-mental-well-being/?sh=58e63b221cfa

    https://nyctherapy.com/therapists-nyc-blog/social-media-anxiety-how-to-understand-and-deal-with-social-media-anxiety/

    https://oasiseducation.com/wellbeing-strategies-for-social-media-fatigue/

    Online Counselling
    Place an online request for an Appointment

    Call 1800-258-8999 / 1800-258-8121

    Request a call back

    Understand what 1to1help can do to enhance your workforce wellbeing

      Revenge Bedtime Procrastination

      The right formula for a healthy work life balance

      Image Source: Freepik

      Life is a delicate juggling act, with work and personal life pulling us in different directions. It’s no wonder that achieving a healthy work life balance has become a top priority for many individuals. But what exactly does work-life balance mean? In simple terms, it refers to the equilibrium between one’s professional commitments and personal life. It is about finding harmony and fulfilment in both aspects, ensuring that neither one overshadows the other.

      Work-life balance is not a mere buzzword; it is a prevalent issue affecting individuals across the globe. According to a survey conducted by the Mental Health Foundation, 40% of employees feel stressed due to a poor work-life balance. The study further revealed that 42% of individuals found it challenging to switch off from work during their leisure time. These statistics highlight the need for individuals to prioritize their well-being and take active steps towards achieving a healthy balance.

      Why Is Work Life Balance Important?

      Work-life balance is essential for several reasons. 

      • It allows individuals to recharge and rejuvenate, ensuring they have the energy and motivation to perform well in their professional and personal lives. 
      • It promotes better mental health by reducing stress levels and preventing burnout.
      • A healthy work-life balance fosters stronger relationships, as individuals have the time and energy to invest in their loved ones. Lastly, it enhances overall life satisfaction, as individuals find fulfilment in both their careers and personal pursuits.

      How to Achieve the Balance

      Achieving a healthy balance requires a conscious effort and a commitment to self-care. Here are some key strategies that can help individuals master the art of work-life balance:

      1. Set Priorities: Identify your core values and priorities in life. Determine what truly matters to you and allocate time and energy accordingly.
      2. Establish Boundaries: Set clear boundaries between work and personal life. Define specific working hours and stick to them. Avoid checking emails or taking work calls during your leisure time.
      3. Delegate and Say No: Learn to delegate tasks and responsibilities at work and in your personal life. Recognize that it is okay to say no when you feel overwhelmed or unable to take on additional commitments.
      4. Practice Self-Care: Prioritize self-care activities that promote physical, mental, and emotional well-being. Engage in activities that bring you joy, such as exercising, practising mindfulness, or pursuing hobbies.
      5. Maintain Healthy Habits: Ensure you get enough sleep, eat nourishing meals, and exercise regularly. Taking care of your physical health is crucial for maintaining a healthy work-life balance.
      6. Time Management: Efficiently manage your time by prioritizing tasks, setting realistic deadlines, and avoiding procrastination. Use productivity tools and techniques to stay organized and focused.
      7. Unplug and Disconnect: Take regular breaks from technology and digital devices. Disconnecting from work-related notifications and social media can help create space for relaxation and rejuvenation.
      8. Communication is Key: Communicate openly with your employer, colleagues, and family members about your commitments and boundaries. Effective communication can help set expectations and ensure everyone is on the same page.
      9. Seek Support: Don’t hesitate to seek support from your loved ones or professional resources. Reach out to friends, family, or a mentor for guidance and encouragement. Consider utilizing employee assistance programs like 1to1help, which provide valuable resources and support for achieving a healthy work-life balance.
      10. Scheduled Breaks and Vacations: Schedule regular breaks and vacations throughout the year. Taking time away from work allows for relaxation, rejuvenation, and the opportunity to explore new experiences.
      11. Flexible Work Arrangements: Explore opportunities for flexible work hours, remote work, or compressed work weeks. These arrangements can provide greater flexibility and freedom to manage personal commitments.
      12. Celebrate Achievements: Acknowledge and celebrate your achievements, both big and small. Regularly reflect on your accomplishments to cultivate a sense of fulfilment and motivation.

      Work-Life Balance for Remote Workers

      Remote work has become increasingly prevalent, and with it comes its unique set of challenges and opportunities for achieving work-life balance. Here are some specific strategies for remote workers:

      1. Designate a Workspace: Create a dedicated workspace at home that is separate from your personal living area. This helps establish boundaries between work and personal life.
      2. Establish a Routine: Set a consistent work schedule to maintain structure and routine. Having a clear start and end time helps maintain work-life boundaries.
      3. Take Regular Breaks: Incorporate regular breaks into your workday. Step away from your workspace, stretch, or engage in activities that provide mental and physical respite.
      4. Maintain Social Connections: Actively seek opportunities to connect with colleagues and friends, even virtually. Join online communities or schedule virtual coffee breaks to foster a sense of connection and combat isolation.

      Mastering the art of balancing work and personal life is a continuous journey that requires self-reflection, prioritization, and conscious effort. By understanding the importance of work-life balance, implementing effective strategies, and seeking support when needed, individuals can empower themselves to lead fulfilling lives. Remember, achieving work-life balance is not a luxury; it is a fundamental aspect of overall well-being. Prioritize yourself, your relationships, and your passions, and you will find that a balanced life is within your reach.

      Empower yourself and improve your well-being with 1to1help, India’s leading Employee Assistance Program (EAP) service provider. Discover the support and resources available to help you achieve a healthy work-life balance. Visit 1to1help today

      8 Benefits of Waking Up Early

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      Nisha, a working professional: “Waking up early has completely transformed my life. I used to rush through my mornings, feeling stressed and unprepared. But since I started waking up at 6:30 AM, I have time for exercise, meditation, and a healthy breakfast. I feel so much more energized and focused throughout the day, and my productivity at work has skyrocketed.”

      Sahil, an entrepreneur: “As an entrepreneur, time is my most valuable asset. Waking up early allows me to get a head start on my day and accomplish important tasks before the world wakes up. The quiet mornings give me the space to think creatively and strategize for my business. It’s been a game-changer for my success.”

      Waking up early has long been touted as a habit of highly successful individuals. From CEOs to athletes, many attribute their accomplishments to rising with the sun. 

      Some of us are early risers, meanwhile, others need a reason to wake up early in the morning. Are there any “Benefits ” for our health on waking up early? Studies have shown “morning people” are often more positive, more optimistic and more likely to experience satisfaction in their lives.

      But what is it about waking up early that makes it so beneficial? 

      The psychology behind it

      The psychology behind why waking up early works lies in the concept of willpower and self-control. When we wake up early, we are essentially starting our day with a win. By resisting the temptation to hit the snooze button and getting out of bed, we are exercising our willpower muscles. This sets a positive tone for the rest of the day, as we feel a sense of accomplishment and control right from the start.

      Waking up early allows us to have uninterrupted time for ourselves. In the early hours of the morning, the world is still asleep, and we have the opportunity to engage in activities that nourish our mind, body, and soul. Whether it’s reading a book, practising meditation, or going for a jog, these moments of solitude and self-care set a positive foundation for the day ahead.

      How to make waking up early a habit

      Making waking up early a habit requires discipline and consistency. Here are some tips to help you establish this beneficial routine:

      • Gradual adjustment: Start by waking up just 15 minutes earlier each day and gradually increase this time over a couple of weeks. This gradual adjustment will make the transition easier and prevent shocking your body.
      • Create a bedtime routine: Establishing a relaxing bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. Avoiding screens before bed, practising relaxation techniques, and keeping a consistent sleep schedule can help you fall asleep faster and wake up more refreshed.
      • Set a compelling reason: Find a strong motivation to wake up early. Whether it’s pursuing a passion, improving your health, or spending quality time with loved ones, having a compelling reason will make waking up early more meaningful and enjoyable.

      Remember, forming a habit takes time and effort. Be patient with yourself and celebrate small victories along the way.

      Benefits of waking up early

      Now that we understand the psychology behind why waking up early works and how to make it a habit, let’s explore the numerous benefits that come with this practice:

      Improves Quality of Sleep

      Sleep experts say that if you go to bed earlier and wake up earlier, your body will be more in tune with the earth’s circadian rhythms, which offers more restorative sleep. The earth’s circadian rhythms refer to the natural patterns of light and darkness that occur over a 24-hour cycle, influencing our sleep-wake patterns. By aligning our sleep schedule with these rhythms, we can optimize our sleep quality and overall well-being. Going to bed earlier and waking up earlier can help synchronize our internal body clock with the external environment, promoting a more harmonious sleep-wake cycle.

      Early risers often have very well-established sleep routines. This means they are going to bed early, and most likely at the same time every day. This makes it easier to establish a habit of waking up earlier and at the same time every morning. To wake up earlier, you must of course go to bed earlier.

      Increased productivity

      Enhances Productivity: Some of the most successful people in the world are early risers. Waking up early allows you to get more done. 

      How does waking up early help productivity?

      • There are fewer distractions in the early hours of the day so you can achieve more with minimal interruptions.
      • After a good night’s sleep, your brain is charged and ready to work hard. You are at your efficient best and will get things done quicker and better.
      • Early risers are also better at making decisions, planning and setting goals.

      Helps Sustain a Healthier Diet

      Often late risers tend to skip breakfast. Skipping breakfast is a bad idea because your body needs those nutrients in the morning for energy and focus. Your body has been on a “fast” all night (6 to 8 hours) and you need to “break the fast” with some healthy food. By missing the morning meal, the body goes into starvation mode so the next time you actually eat something, you are more likely to overeat and crave unhealthy foods. Eating breakfast is also a foundation for building healthy eating habits and makes you less likely to eat junk the rest of the day.

      Improved mental well-being

      One of the benefits of waking up early is the impact it can have on your mental health. The first hour of your day and how you spend it often sets the tone for the rest of your day.

      By waking up earlier, you start to reduce the stress in your life by eliminating the need to rush in the mornings. Waking up early provides an opportunity for self-care activities that promote mental well-being. 

      Better physical health

      Waking up early has been known to reduce the chances of missed workouts. While there is nothing wrong with exercising after work. However, by exercising first thing in the morning, you are not going to let a tiring work day or social plans after work get in the way of your workout. Also, if you’re really struggling to wake up and snap out of the sleepiness in the morning, exercise is a good way to fix it. By exercising, you are energizing your body and getting it ready to take on the day. Exercise and waking up early are great ways to combat lethargy.

      Helps you enjoy Commute Time

      If you commute to work, by waking up early you can commute early. The traffic is much lighter, you get to work faster, and thus save yourself more time. Early starts will see you avoiding the peak hour congestion and enjoying a quieter, more peaceful commute to work. It will also help you relish the first couple of hours of the work day as it’s distraction-free. Those who arrive at the office before their colleagues say they enjoy that first hour or two that provide quiet, uninterrupted time to focus.

      Enhanced creativity

      The quiet and stillness of the early morning hours often foster a sense of creativity. With fewer distractions and a calm environment, you can tap into your creative side and explore new ideas and possibilities.

      Time for personal growth

      Waking up early allows you to invest in your personal growth and self-improvement. Whether it’s reading educational books, learning a new skill, or working on personal projects, this dedicated time in the morning can accelerate your personal development journey.

      How many hours of sleep is enough?

      While the ideal amount of sleep can vary from person to person, most adults require between 7 to 9 hours of sleep per night to wake up feeling refreshed and energized. It’s important to prioritize getting enough sleep to support your overall well-being. If you’re aiming to wake up early, ensure you adjust your bedtime accordingly to allow for adequate rest.

      The recommended time to wake up early varies depending on personal preferences and lifestyle. However, many experts suggest waking up between 5:00 AM and 6:00 AM. This timeframe allows for ample quiet and solitude before the demands of the day begin. Experiment with different wake-up times and find the one that aligns best with your natural rhythm and daily commitments.

      An ideal morning routine

      A well-crafted morning routine can fuel your productivity and set the stage for a successful day. Here are some elements to consider when creating your own morning routine:

      1. Wake up at a consistent time: Establish a consistent wake-up time that aligns with your goals and lifestyle. Consistency is key in forming a habit and optimizing your mornings.
      2. Hydrate: Start your day by hydrating your body. Drink a glass of water upon waking to replenish lost fluids and kickstart your metabolism.
      3. Move your body: Engage in some form of physical activity to get your blood flowing and boost your energy levels. This could be a quick workout, stretching, or even a brisk walk.
      4. Practice mindfulness: Incorporate mindfulness practices into your morning routine, such as meditation, deep breathing exercises, or journaling. These activities can help cultivate a calm and focused mindset.
      5. Plan your day: Take a few minutes to plan your day ahead. This could involve reviewing your to-do list, prioritizing tasks, or setting specific goals. Having a clear plan enhances productivity and reduces stress.

      Start each morning by setting your alarm 15 minutes earlier than usual. Use this extra time to engage in a self-care activity that nourishes your mind, body, or soul. Notice how this small shift in your routine makes a big difference in your day. 

      Many of us would like to be more physically fit and healthy. Yet making and implementing changes in behaviour is never easy. A wellness coach can help you to set goals and work towards them while providing the motivation and encouragement you need.

      If you would like to discuss this further or need some help or support in this or any other area, our wellness coaches would be happy to help.