7 Common Therapy Myths

We understand that finding affordable mental healthcare may feel like a daunting task. With rising medication and therapy costs, many people can find it hard to access the support they need within their budget. We're on a steadfast mission to change that. Here, we’ll guide you through using insurance for mental health services at Cerebral, making it easier and more affordable to get the care you deserve. {MiniWidget:Generic} More insurance partners, more access At Cerebral, we continuously collaborate with insurance partners to expand access to our online mental health services. This expansion aims to provide more people with access to our affordable therapy and psychiatry options, potentially reducing cost as a barrier. By working with various insurance providers and growing our partnerships, we strive to offer affordable therapy and medication management to all who need it. Check your insurance coverage Understanding your insurance coverage is essential if you’re looking for low-cost therapy, affordable medication management, or both. With Cerebral, you can connect with licensed prescribers and therapists who accept: Cigna BlueCross BlueShield United Healthcare & Optum and more Availability is based on state, and you can find the full details here. Wondering if you can use your insurance for Cerebral? Here are the steps you can take to check your insurance coverage for therapy and/or medication management: Verify with Cerebral: With your insurance information in hand, you can check your coverage. If your plan is eligible, we'll onboard you with a credentialed clinician. Review your benefits: Look through your insurance plan details to understand the extent of your coverage, including copays, deductibles, and any out-of-pocket costs. It never hurts to double-check. You could also reach out to your insurance company to verify if they cover mental health services, including therapy sessions and medication management for mental health conditions, under your plan. Because we're working toward adding new partners to provide low-cost therapy and medication management, you always have the option of signing up and using your insurance at a later date if your carrier becomes a partner. How it works After you’ve confirmed your eligibility, getting started with Cerebral is easy. Here’s how it works: Create your account in a few easy steps, and we’ll set you up with an in-network plan. Choose your in-network clinician and schedule a session on a weekday, night, or weekend.  Collaborate with your care team on a personalized plan with progress tracking and ongoing support. Focus on your care — we bill your insurance provider for you. The majority of our clients are able to see someone within a week, and while most of them are happy with their first choice, you can pick a new one whenever you want for any reason.  Cost of Cerebral subscription benefits With insurance, you can access all subscription plan benefits for $30 per month. This fee includes a range of services and features designed to support your mental health goals, including: Quick access to care (typically less than a week)  Easy online scheduling and session reminders Flexibility to choose your preferred in-network clinician  A personalized treatment plan with progress tracking Unlimited messaging with your care team between visits  In-app resources and therapeutic exercises  Complimentary lab work at partner labs when clinically appropriate for bipolar treatment Access to CerebralRx, our at-home medication delivery service with free 2-day delivery It’s important to note that CerebralRx medication costs are billed separately and are not covered by insurance benefits. If you choose to fill your prescription through another pharmacy, your insurance may cover those medications. You may also be responsible for additional cost share fees such as copays and deductibles. Understanding cost share Depending on your insurance plan, you could be responsible for additional cost-share fees like copayments, coinsurance, or the full cost of services if you haven't met your deductible. If you’re newer to the ins and outs of insurance (or, understandably, get a little confused by it), here’s what those terms mean: Copayment (copay): A fixed amount you pay for covered services at the time of your visit. Coinsurance: A percentage of the costs of a covered healthcare service you pay after your deductible. Deductible: The amount you need to pay out of pocket for healthcare services before your health insurance plan begins to cover costs. Your insurance company will send you an explanation of benefits (EOB) outlining any additional costs. For copays and your deductible, you might be able to offset costs by using tax-free dollars from a flexible spending account (FSA) or health savings account (HSA). No one likes surprise bills, so we also notify you of any owed cost share fees 7 days before charging the payment method on file. Cerebral Network and clinicians At Cerebral, we offer a network of fully licensed and trained prescribers and therapists that you can connect with all from the comfort and convenience of your home. At Cerebral, we display profiles of in-network providers, allowing you to choose the one that best fits your needs and is in-network with your payer. When using insurance for Cerebral, you’ll be able to meet with your care team whenever clinically appropriate. We’ll manage all the billing and claim submissions for you so you can focus on getting high-quality care. You can also message our care team for support between sessions. They're available during business hours and will respond to you within 1-3 business days. Other ways to help cover costs If you would prefer not to use your in-network coverage or aren't covered by insurance or one of our partners, there are other options.  Using FSA/HSA funds FSA or HSA accounts allow you to set aside pre-tax money for medical expenses, often including mental health services. You can absolutely use your HSA or FSA card as your primary payment method in your Cerebral account. Just a reminder: These accounts could also be used to cover copays and your deductible. It's always helpful to double-check and get more information. Contact your insurance provider to find out more about HSA or FSA options and how to submit receipts for reimbursement. They can also provide answers to any questions you have about ​​submitting a claim, using your HSA or FSA funds, or receiving reimbursements. How to get reimbursed for out-of-network services If you decide to choose an out-of-network clinician, you can request a special type of itemized receipt (known as a superbill) that typically includes: Client contact information  Provider information   Your diagnosis in the form of an ICD code  CPT code(s)  Dates of service Itemized list of costs Referrer contact information (if applicable) Our team would be happy to assist you with this process — all included with your subscription plan. Then, all that’s left is submitting it to your insurance provider for reimbursement. How to get one: To request a superbill, simply log into your account and send us a message. Requesting verification of your payer when added We’re continuously working to onboard new payers to expand our insurance coverage. If your insurance provider isn't currently on our list, as a Cerebral client, we'll notify you via email when new partners are added. This way, you can start using your plan benefits as soon as your carrier becomes available. Expanding insurance partnerships At Cerebral, we understand the importance of accessible mental health care. That's why we're committed to expanding our insurance partnerships to provide more people with the support they need. We're actively working to onboard new providers so our clients can have more options for affordable mental health care. Navigating insurance coverage for mental health services can be challenging, but we’re doing what we can to make it easier. Our expanded insurance partners and low-cost monthly subscription plans for insured clients can help you receive high-quality care with the convenience and affordability you deserve. Check your insurance coverage today and take the first step toward better mental health. Images by diana.grytsku and freepik on Freepik.

It goes by many names: sunlight lamp, daylight lamp, happy light, and probably a few more, but it all involves utilizing artificial or natural light to help you feel better. Light therapy is a form of therapy that can be used to treat a range of conditions such as seasonal affective disorder (SAD), bipolar disorder, and depression.  In this guide, we'll dive into the numerous benefits of light therapy for mental health and provide tips for anyone looking to start light therapy. {MiniWidget:Generic} What is light therapy? Light therapy is a low-risk medical treatment that has shown remarkable efficacy in managing various mental health disorders. This therapeutic approach aims to reset the body's internal clock and promote a sense of balance and well-being by exposing you to specific wavelengths of light or utilizing lightboxes.  Typically performed in the morning hours, light therapy can not only enhance your mood and sleep patterns, but also contributes to an overall improvement in your quality of life.  The science behind light therapy The theory behind light therapy suggests that exposure to specific wavelengths of light can increase serotonin levels in the brain. Serotonin, a neurotransmitter, helps regulate mood. Low levels of serotonin have been linked to symptoms of depression and anxiety. When light enters your eye, it stimulates the production of serotonin, which can help restore the balance of this neurotransmitter in your brain. By enhancing serotonin levels, light therapy aims to alleviate symptoms of depression and anxiety, promoting a more positive and stable mood. Light therapy can also help in regulating your body's internal clock. Exposure to bright light during specific times of the day helps synchronize circadian rhythms, leading to improved sleep quality. Types of light therapy There are several types of light therapy. One commonly used method is bright light therapy, which involves exposure to lightboxes or bright lamps that simulate natural outdoor light. This type of therapy is often used to treat seasonal affective disorder (SAD) and other mood disorders.  Another form is dawn simulation which mimics the gradual increase in natural light at dawn. This can be particularly beneficial for you if you struggle with waking up in the morning or experience disrupted sleep patterns.  Blue light therapy involves exposure to blue light, which is believed to stimulate the production of serotonin, helping to treat sleep disorders and jet lag. There’s a range of light therapy options so be sure to do some digging when deciding which might be best for your specific condition.  Mental health benefits of light therapy Light therapy is shown to be effective in helping to treat a number of mental health disorders including Seasonal Affective Disorder (SAD), depression, and anxiety. Light therapy for Seasonal Affective Disorder  Less natural sunlight during the winter months can lead to SAD—a type of depression. Reduced sunlight can also decrease your serotonin levels, affecting your mood, and disrupting your melatonin levels, throwing off your sleep pattern. By exposing yourself to light therapy for 30 minutes in the morning, you can treat SAD, improve your mood, boost your energy levels, and reset your circadian rhythm. Light therapy for depression According to Harvard Medical School, light therapy can be as effective as antidepressant medications, or popular forms of psychotherapy such as cognitive behavioral therapy. Studies show each of these different therapies improves depression symptoms in between 40% to 60% of people. Combining any of these therapies together — light therapy and medications — tends to help even more. Light therapy for anxiety Light therapy can also be effective in treating anxiety disorders. By regulating the circadian rhythm and increasing serotonin production, it can help improve sleep quality, which is often disrupted in people with anxiety. Light therapy can also improve overall mood, helping reduce anxiety symptoms. How to use light therapy effectively Before starting light therapy be sure to do the following: Consult your doctor: Discuss your individual health needs and potential risks before starting light therapy. This is especially crucial if you have any pre-existing eye conditions, are taking medications, or have a history of skin cancer. Choose the right device: Look for light therapy devices that are FDA-cleared and emit only safe levels of visible light, with no ultraviolet (UV) radiation. Check the lux rating (measure of light intensity) and choose one appropriate for your condition and needs. Consider eye protection: While not all devices require goggles, some individuals with sensitive eyes or specific conditions may benefit from wearing them during sessions.  During use: Follow instructions carefully: Each device comes with specific instructions on usage duration, distance, and positioning. Ensure you understand and adhere to them meticulously. Avoid direct eye contact: Don't stare directly at the light source. Position the device so the light illuminates your face or upper body indirectly. Start gradually: Begin with shorter sessions (e.g., 15 minutes) and gradually increase the duration as recommended by your doctor or the device instructions. Maintain distance: Position the light source at the recommended distance from your face to avoid potential eye strain or discomfort. Time it right: Use the light therapy device at the appropriate time of day, as advised by your doctor. Generally, morning sessions are recommended for SAD, while evening sessions might be suitable for sleep regulation. Listen to your body: Stop using the device if you experience any unusual discomfort, headaches, or eye irritation. Consult your doctor immediately if these symptoms persist. Cerebral's approach to light therapy Cerebral provides talk therapy and medication management by experienced professionals—100% online. As previously mentioned, combining the treatments we offer with light therapy can help enhance their effectiveness, allowing patients to more quickly overcome their mental health challenges and get to a good place. Get started with Cerebral by signing up. Image by diana.grytsku on Freepik

Conversations about mental health have become more open and commonplace, with well-known figures like Olympic swimmer Michael Phelps, Olympic gymnast Simone Biles, singer Zayn Malik, actor Dwyane “the Rock” Johnson, and even former First Lady Michelle Obama speaking publicly about their struggles with mental health issues.  Even still, there remains a stigma surrounding mental health, which is just one reason why 54.7% of American adults (over 28 million individuals) with a mental illness do not receive treatment. If you’re reading this, then you’re likely interested in therapy and curious as to what to expect. Congrats! You’ve made an incremental step to getting the professional support you need to become your best self.  In this comprehensive guide, we’re providing you with everything you need to know about the therapeutic process so you can overcome any lingering hesitation and step confidently into your first session—kicking off your journey to wellness. The Stages of Therapy There are multiple stages when it comes to therapy, which can be broken down into the following:  Assessment and Intake Building Rapport Self-Exploration and Awareness Targeting Negative Patterns and Developing Coping Skills Sustaining Progress Assessment and Intake The first stage of therapy involves understanding your needs and creating a personalized plan to help you feel better. During your first session, you'll talk to your therapist about your health history, mental health concerns, and anything else that's affecting your well-being. You might also talk about your family, childhood, or past experiences, as these can sometimes influence how we feel today. Once your therapist has a good understanding of your situation, you'll work together to create a plan for moving forward. Here are some things you can expect to discuss during the assessment stage: Your symptoms: What are you struggling with? How are you feeling, thinking, and behaving? What are your hopes and goals for therapy? Your history: Have you had any past mental health diagnoses? What are your family relationships like? Have you experienced any trauma or difficult life events? Your lifestyle: How do you eat, sleep, and exercise? Do you use drugs or alcohol? How is your social support? Your thoughts and feelings: What are your thoughts and beliefs about yourself and the world? How do you typically react to stress or difficult situations? What strengths and coping skills do you already have that are serving you well? What barriers to mental wellness do you experience? Building Rapport The strength of the therapeutic relationship is the strongest predictor of success in therapy. Building a trusting relationship with your therapist lays the groundwork for open communication and collaboration. This involves more than just the exchange of information; it's about creating a genuine bond. Your therapist will actively listen to you, creating a safe space for open communication.  Further questions about your personal history, family dynamics, and past experiences will enable the therapist to develop a profound understanding of the factors shaping your current mental health.  As your therapist gets to know you better, they'll work alongside you to identify any problems that need tackling. This teamwork builds the trust you need for your therapy journey, making sure you always feel safe and supported. Self-Exploration and Awareness The phase of self-exploration and awareness marks a pivotal moment in your therapeutic journey, where the focus shifts inward as you take a deep dive into your thoughts and emotions. Your therapist will be there to guide you as you discover what makes you tick: your patterns, triggers, and how you react to life's ups and downs. It's not just about checking off symptoms, but truly understanding yourself from the inside out. Targeting Negative Patterns and Developing Coping Skills In this phase, you’ll explore the hidden patterns that may be impacting your mental health. With your therapist as your guide, you'll examine and understand negative habits that may be rooted in your thoughts, actions, or relationships. By shining a light on these patterns, you'll gain the power to break free and build a stronger, more confident you. Your therapist will work with you to identify specific challenges and develop personalized coping strategies. These strategies are tools that will help you navigate life's ups and downs with greater resilience. Here's an example: Challenge: Feeling overwhelmed by work stress. Coping strategy: Learning relaxation techniques like meditation or deep breathing. Benefit: Feeling calmer and more focused throughout the day. Sustaining Progress  This part of therapy is about making real-life changes. Your therapist will guide you through exercises like journaling, mindfulness, and self-assessment, helping you understand your thoughts and feelings better. Your therapist will help you fit these exercises into your daily routine. The more you reflect, the better you'll be able to manage your emotions and navigate challenges outside of therapy. As you do these exercises, you and your therapist will track your progress, celebrate your successes, and identify areas where you can still improve. Your therapist will also help you challenge negative thought patterns or behaviors and replace them with positive ones. As you work together, you'll gain insights into how your past experiences affect your present. This self-awareness is key to developing coping strategies and making lasting changes. Navigating Conversations with Your Therapist Remember, therapy requires your active participation to work. You’ll need to put in consistent effort during (and between) sessions to see real progress. Transparent communication is key.  Openly sharing your thoughts and concerns forms the cornerstone of effective communication in therapy. Transparency creates not just a dialogue but a safe space for exploration and understanding. Your therapist is there as a compassionate guide, and by honestly expressing your feelings and experiences, you lay the foundation for a therapeutic alliance built on trust. Clarify Expectations Discussing your expectations for therapy is important to ensure a harmonious therapeutic journey. Take the opportunity to inquire about your therapist's approach, methodologies, and treatment modalities. Clarifying expectations allows both parties to get on the same page regarding the objectives of the therapeutic process. Ask About Progress Therapy is a journey, and just like any journey, there will be ups and downs. Regularly discussing your progress with your therapist allows you to check in and make sure you're still on the right track to achieving your mental health goals. Seek Guidance on “Homework” Resources Asking your therapist about resources you can complete outside of sessions is a great way to take charge of your mental health. They can recommend books, articles, or exercises that fit your needs, giving you tools to understand yourself better and grow as a person, leading to lasting positive change. Here are some benefits of exploring these resources: Learn new skills: Develop coping mechanisms to manage stress, anxiety, or other challenges. Build self-awareness: Gain a deeper understanding of your thoughts, feelings, and behaviors. Boost your confidence: Feel empowered to take control of your mental health. Make progress between sessions: Continue growing even when you're not in therapy. Start seeing a therapist online with Cerebral You no longer have to commute to a traditional office to see a professional therapist anymore.  Online therapy offers a convenient and effective alternative, allowing you to connect with a qualified professional from the comfort of your own home. Just as effective as in-person therapy, online sessions provide a safe and confidential space to discuss your concerns and work towards achieving your goals. Whether you're struggling with anxiety, depression, relationship issues, or any other mental health concern, online therapy can offer the support and guidance you need. Here are some of the benefits of online therapy: Convenience: Connect with your therapist from using your computer, tablet, or smartphone. No need to worry about traffic, parking, or childcare. Accessibility: Find a therapist anywhere in your home state (rather than just those close by) who specializes in your specific needs. Privacy and Comfort: Receive therapy in the privacy and comfort of your own home, feeling relaxed and at ease. Cost-Effective: Online therapy is typically much more affordable than traditional in-person sessions. Flexible Scheduling: Choose sessions that fit your busy schedule, with appointments available early mornings, evenings, and weekends. Cerebral provides easy access to world-class therapists—100% online. Our deep pool of professionals are vetted, experienced, and come from diverse backgrounds, so we’re sure we can help you choose a therapist who you feel comfortable speaking with. And if you ever need a change, you can choose a new therapist at any time. Plus, we offer flexible scheduling to accommodate even the busiest schedules, with appointments available during the day, at night, and even on weekends.