Is It Time To Get Help? Here’s How To Decide

5 Things to Look for in a Therapist Finding the right therapist is a personal and important step on your mental health journey. A therapist can provide the support, guidance, and tools you need to work through challenges and make meaningful progress. However, with so many options available, it can be overwhelming to know where to start or what factors to prioritize.  In this blog, we’ll explore five key factors to consider when looking for a therapist, helping you make a confident and informed choice that aligns with your unique needs and goals. Let’s dive in! {MiniWidget:Anxiety} 1. Accessibility When searching for a therapist, one of the key considerations is their accessibility. While affordability is an important aspect, there are several other factors to take into account. Let's explore them in more detail: Online vs. In-Person Therapy In-person therapy allows you to meet your therapist in an office setting, which many individuals enjoy. However, factors such as location and scheduling can sometimes make attending in-person sessions less convenient. Online therapy typically offers greater accessibility, as it enables you to attend sessions from the comfort of your home, eliminating the need for travel and accommodating a wider range of schedules. Flexibility Especially if you work traditional hours, it may be desirable to look for a therapist who is able to see you in the evenings or on the weekends.  With Cerebral, you can view therapists’ availability before booking and confirming a session online. Learn more here. Affordability For many, a major barrier to getting therapy is cost. On average, therapy sessions cost between $100 to $300 per session. And although getting the mental health care you deserve is important, these costs can become prohibitive for many. Cerebral partners with many major insurance providers, which may allow you to use your insurance to help cover the cost of care. You can also use HSA or FSA funds as your primary payment method. If you’re not covered, rest assured that we’ve intentionally built our service plans to be as affordable as possible, with clients paying as much as 50% less than in-person care.  2. Qualifications Any therapist you choose must have the right qualifications and licensure. Like many medical services, becoming a mental health therapist requires engaging in years of education and training. There are multiple licenses that allow people to practice mental health therapy in the U.S., including: PhD or PsyD (licensed psychologist) LCSW (licensed clinical social worker) LPC (licensed professional counselor) LMHP (licensed mental health professional) You can look up potential therapists’ information through the state licensing board. At Cerebral, we vet all of our therapists’ training, licenses, and qualifications. 3. Specializations Even among licensed and qualified therapists, there is a lot of variety. It’s important to choose a mental health provider who has the specializations and expertise to treat what you, specifically, are going through. Determine the therapist’s experience working with clients who face similar concerns as you do or on areas of focus that are important to you. During your first session, you can also ask about the specific treatment methods they use so you can find the person who best meets your needs. Having a therapist who understands the cultural context of your experiences is also an important factor many individuals consider. There doesn’t necessarily need to be an exact cultural match between you and your therapist - but many people understandably prefer to work with therapists who share parts of or have expertise in their identity. Cerebral makes it easy and convenient by putting therapist profiles on our website, allowing you to browse all providers in your state so you can select the provider you want. And, if things don’t work out with your choice, you can switch therapists at any point. 4. Reviews and Testimonials One way to gather information on whether a potential therapist is a good fit for you is to look for reviews and testimonials. Some therapists may not have client reviews published for the public, but you may be able to ask them to share private and anonymized testimonials. You can also search online for reviews and testimonials of the therapist. Look for reviews that speak to the things that are most important to you when looking for a therapist. For example, you might look for reviews that mention the therapist’s experience and skill in working with the concerns you’re facing.  5. Comfort and Connection Lastly, sometimes what to look for in a therapist can’t be measured - it’s more about following your gut. Research shows that therapeutic rapport is essential in good therapy outcomes.  When you first meet your therapist, how do you feel with them? Do you feel like they understand and respect you? Does the way they communicate with and respond to you help you feel safe and comfortable? Do you feel like you can show up as your full self in sessions with them? These signals of good therapeutic rapport may not happen right away. It’s generally recommended to try seeing a therapist for at least three sessions before deciding whether or not it’s a good fit. But if you simply don’t feel connected with your therapist, trust your instincts and try a different therapist. Find a Therapist with Cerebral Cerebral simplifies the process of finding an online therapist and accessing the mental health support you deserve. Our licensed therapists are specially trained in the Cerebral Way, our intentional approach to mental health care designed to help you achieve meaningful progress. With the Cerebral Way, you're not just a name or diagnosis. Your therapist understands your specific needs, goals, and experiences, shaping a path forward that is unique to you. Your clinician will review your goals and milestones so you can see how much progress you’re making and adjust your care if your needs change. And if you find that you're not making the progress you’d like to see with your therapist, you have the flexibility to switch to a new one at any time.  Start your therapy journey with Cerebral today.

The holiday season can be a time of connection and joy, but for most of us, it’s not all cozy vibes and happy reunions. For many people, the holidays can also bring stress, overcommitment, and tough conversations. Between family gatherings, endless invitations, and financial pressures, you might feel that you’re getting stretched too thin. That’s where boundaries come in. Setting healthy boundaries during the holidays isn’t about being selfish — it’s about protecting your time, energy, and mental health so you can actually enjoy the season. When you know your limits and communicate them clearly, the holidays can feel a lot less overwhelming and a lot more meaningful. In this blog, we’ll talk about what boundaries are, why they’re so important, and how to set them during the busiest time of the year. What are boundaries and why are they important? The simplest definition of having boundaries is to set personal limits for yourself and your life that allow you to protect your well-being and live a life that’s aligned with your values. Boundaries can be about so much more than just saying “no” — they’re also about creating space for the things that matter to you and preserving your emotional, physical, and mental energy. Being able to set boundaries is one of the most important parts of having healthy relationships. When you know your limits and communicate them, you’re not only protecting your own needs but also fostering mutual respect. This can strengthen your connections with others and reduce misunderstandings or resentment. Some specific benefits of setting boundaries include: Reducing stress by saying no to commitments that don’t serve you. Feeling more in control of your time, energy, and finances. Protecting your mental health by creating space for rest and self-care. Without boundaries, it can be easy to feel overwhelmed, overcommitted, or emotionally drained — especially during the holidays. Tips for setting boundaries during the holidays Even if you typically are able to set healthy boundaries, the holiday season could still be a tricky time to navigate. For many people, the holidays mean extra family members, social gatherings, financial constraints, and additional pressure at work. Your boundaries may need to be stronger than ever to protect your time, energy, and emotional well-being. Here, we’ve gathered our top 3 tips to help you keep your boundaries strong and healthy throughout the holiday season. Identify what your boundaries are First, you need to know what your boundaries are — and this is something only you can decide. Everyone has different limits when it comes to family, finances, and work. For example, you might feel comfortable attending one or two family gatherings during the holidays, but not more than that. Or you may want to set a strict spending limit for gifts to avoid financial stress. Take some time to reflect on what feels manageable for you. Think about past holidays and what worked — or didn’t work — for your mental health. Try asking yourself: What activities or commitments bring me joy? What obligations leave me feeling drained or overwhelmed? Are there any traditions or expectations I want to change this year? Once you’ve identified your boundaries, you may feel more confident about sticking to them when situations arise. Learn how to say “no” We’ve already said that having boundaries is about more than saying “no.” But if you aren’t able to say “no,” even to things that you know aren’t good for you, it’s hard to enforce any kind of boundary. Saying “no” doesn’t have to be harsh or confrontational. It’s about being firm but respectful. If someone invites you to something you’re not comfortable with, try a polite but clear response like: “Thanks so much for the invite, but I already have plans.” “I really appreciate you thinking of me, but I need some time to myself this week.” “That sounds amazing, but it’s outside of my budget this year.” It’s okay to keep your responses simple — there’s no need to over-explain or apologize. Communicate clearly and put them into practice The first part of having boundaries is knowing, for yourself, what they are. The second part – and arguably the more important part – is establishing them by communicating them to other people. It’s important to be as clear and direct as possible when sharing your boundaries. For example, if you’ve decided not to host this year’s holiday dinner, let your family know early on so they can adjust their plans. If you need time to recharge, let your loved ones know that you might not be as available as usual. When communicating boundaries, use “I” statements to focus on your needs rather than blaming or criticizing others. For example: “I’ve decided I need to stick to my budget this year, so I won’t be able to join the group trip.” “I need to take some time off to rest, so I’ll be skipping this week’s gathering.” Once you’ve communicated your boundaries, stick to them. Remember, setting boundaries is about protecting your own well-being, and it’s not selfish to prioritize your needs. Examples of holiday boundaries in action Still feeling unsure about what setting holiday boundaries looks like in practice? Here are some examples of what you can say to set common types of boundaries this season. Holiday budget Reports show that most Americans face worries about finances this time of year. And it’s no wonder, with the rising cost of gifts, travel, and social events. Setting a clear budget can help you manage your spending and avoid the stress of overspending. Example: Your friend wants to go on a holiday getaway, but you’re trying to save money. It’s simply out of your budget. How to set your boundary: “That sounds like such a fun trip, but I’m sticking to my budget this year and can’t swing it. Let’s plan a day to hang out locally instead!” Saying “no” to holiday plans An overbooked social calendar can also be reason to set some boundaries this season. Example: Your calendar is already filled with holiday plans. You get invited to an additional family event, but you’re exhausted and need some time for yourself. How to set your boundary: “Thanks for the invite! I’ve already committed to a lot this week, so I’m going to sit this one out. Let’s catch up soon, though!” Taking time off from work It can feel almost impossible to keep up with both family responsibilities and work commitments this time of year, and it’s understandable to want to take time off. But depending on your work culture, you may need to be more firm about setting these boundaries. Example: Communicating you will be taking time off during the holidays to your colleagues. How to set your boundary: “I’ll be out of the office from December 24th to January 2nd. I won’t be checking emails during this time, but I’m happy to help wrap things up before I leave!” Getting professional mental health support IThe holidays can be stressful, and boundary-setting can be really tough. If you’re feeling overwhelmed or unsure how to navigate the season, seeking professional mental health support can make a big difference. A therapist can help you identify your limits and work with you on learning new strategies to communicate them effectively. A therapist can also guide you in managing the emotions that often come with setting boundaries, like guilt or anxiety.  Additionally, mental health support can help you recognize and address any deeper patterns that make boundary-setting challenging. If you tend to overcommit or prioritize others’ needs at the expense of your own, therapy can help you break those cycles and practice self-compassion. If you live with underlying mental health concerns like depression, then a mental health professional can also help you look at options for medication.  At Cerebral, we offer flexible plans for therapy, medication management, or both — designed to help you manage holiday stress, strengthen your boundaries, and protect your mental health year-round.  Get started with Cerebral today for only $30/month (plus your deductibles and copays) and take the first step toward a more peaceful holiday season. Image by RDNE Stock project on Pexels

5 Self-Care Tips for the Holidays The holiday season is upon us. And while it’s often described as the most wonderful time of the year, for many of us, it may also be one of the most stressful. According to the American Psychological Association, 9 out of 10 adults say that the holidays are a source of stress. Between family gatherings, last-minute shopping, and packed social calendars, it can be easy to feel overwhelmed.  That’s where self-care comes in. Taking care of yourself during this busy time isn’t selfish — it’s necessary. When you prioritize your mental and emotional health, you’re better equipped to handle the holiday season with balance and ease. In this article, we’ll explore what self-care means, why it’s so important, and how you can include simple, effective self-care practices into your holiday routine. {MiniWidget:Anxiety} What is self-care and why is it important? Self-care is often misunderstood as indulgence or luxury — you might imagine going to the spa or taking a vacation — but in reality, it can be far more than that. At its core, self-care involves recognizing and meeting your physical, emotional, and mental health needs. It’s a proactive effort to protect your overall well-being — something that’s particularly important during the hectic holiday season. Benefits of self-care Studies show that self-care is essential for maintaining both physical and mental health.  Some specific benefits of self-care include: Stress reduction: Engaging in self-care activities, like intentionally relaxing, connecting with loved ones, or even just getting enough sleep, can help lower stress levels by giving your mind and body a chance to reset. This is an important benefit, because research shows that chronic stress can take a big toll on your health, and can even lead to issues like gastrointestinal problems and a weakened immune system.  Improved mental health: Many self-care practices, like mindfulness, regular exercise, getting restful sleep, and strengthening your relationships have been shown to reduce feelings of anxiety and improve mood over time. On the flip side, not engaging in important self-care, like not getting enough sleep, can put you at higher risk for mental health concerns like depression. Stronger resilience: Regular self-care can strengthen your resilience, which means that it becomes easier to recover from challenges and setbacks. Life can come with bumps in the road, but when you’re more resilient, you’re able to bounce back more quickly. You’re also more protected against mental health disorders like depression and anxiety. Better relationships: When you make self-care a priority, you’re often better equipped to show up for others. Feeling balanced and less overwhelmed may allow you to connect more authentically, communicate effectively, and maintain healthier relationships. During the holidays, neglecting your self-care can make you end up feeling physically exhausted, irritated, and emotionally drained. By intentionally setting aside time to care for yourself, you can maintain a sense of balance and enjoy the season more fully. Here are 5 ways to practice self-care Self-care doesn’t have to be complicated or time-consuming. Try these 5 simple self-care strategies this season — they’re simple, but they may help the holidays feel more manageable. 1. Schedule time for yourself It might feel impossible to carve out time for yourself during the holidays, but it’s one of the most important self-care practices you can have. Even 10 to 15 minutes a day that you can dedicate to activities like meditating, journaling, or simply sitting quietly can make a big difference. For example, one study found that just 15 minutes a day of meditation has similar benefits for well-being and stress reduction as being on vacation for the day. Treat this time as non-negotiable, like any other important commitment. 2. Set boundaries The holidays often come along with increased obligations — family gatherings, work parties, and social commitments. While these can be fun, they can also start to feel overwhelming if you don’t set clear boundaries. Learning to say “no” is a powerful act of self-care. Communicate your limits with kindness but firmness. Setting boundaries helps you save your energy so that you can focus on the activities and people that truly matter to you. 3. Eat a well-balanced diet While some may choose to indulge over the holidays, maintaining a balanced diet can help you feel more energized and less stressed.  That doesn’t mean you have to skip the desserts and eggnog — just aim for moderation. Balancing indulgent treats with nourishing foods can stabilize your blood sugar and improve your mood. In addition, don’t overdo it with alcohol — it may feel like it makes social events easier, but it could actually increase anxiety in the long run. 4. Practice gratitude Gratitude is a simple but effective way to improve your mental health. While it’s completely normal to feel a mix of different emotions this time of year, including grief, resentment, and even anger, studies show that regularly practicing gratitude can increase feelings of happiness and reduce stress. One way to start a regular gratitude practice is by keeping a gratitude journal. Each night, write down three things you’re thankful for — no matter how small. Over time, this practice can help shift your focus from what’s going wrong to what’s going right.  5. Engage in hobbies you enjoy Hobbies are more than just pastimes; they’re a form of self-expression and stress relief. Whether you enjoy painting, baking, reading, or gardening, making time for your favorite activities can help you feel more grounded and in tune with yourself. Research has found that engaging in enjoyable leisure activities and hobbies can significantly boost happiness and overall life satisfaction. Even a few minutes a day dedicated to something you love can provide a meaningful mental break. Seeking out professional support When people think of getting professional mental health support like therapy, they often associate it with addressing mental health disorders or navigating significant life crises. While therapy can absolutely support those needs, it’s also a profoundly effective form of self-care. Therapy isn’t just about dealing with problems; it can also be about focusing on your well-being, deepening self-awareness, and building a stronger relationship with yourself. Therapy is designed to give you a unique space — a space that’s entirely yours. It’s a dedicated time to check in with your thoughts and feelings, away from the demands of daily life. Just like journaling or mindfulness, it’s a way to process your experiences and gain clarity — but with the added benefit of professional guidance. And during the holidays, a therapist can help you identify what it is that you need to feel your best. A therapist can also help you explore the barriers that might prevent you from fully embracing self-care, such as guilt or a lack of boundaries, and work with you to create healthier habits. It’s a way of saying, “I value myself enough to invest in my growth and happiness.” By prioritizing therapy as part of your self-care routine, you’re going beyond responding to problems — you’re building emotional resilience, improving your self-awareness, and creating a toolkit of skills that can support you through any season of life. Get started with Cerebral Cerebral makes it easy for you to get professional mental healthcare, whether you live with a mental health condition or you just want some extra support. Start Cerebral now for only $30 per month (plus your insurance copay and deductibles). Image from Pexels