Online Care Expands Access to Veterans' Mental Health Services

Have you ever put off studying for an important test? Or maybe you’ve waited until the day before a big project was due to get started. Well, you’re not alone. Procrastination is a behavior that many people grapple with at some point in their lives.  What makes overcoming procrastination so challenging is that it can often leave us in a cycle of feeling overwhelmed and stressed out. In this blog, we'll explore some of the root causes of procrastination, as well as strategies designed to help you overcome it. Let’s get started! {MiniWidget:Anxiety} What is procrastination? Procrastination is often defined as the voluntary and unnecessary delay in the start or completion of important tasks. Additionally, procrastination is often associated with neglecting these tasks for activities that bring immediate gratification. Think scrolling on social media or texting a friend instead of tackling that to-do list.  While putting off a task occasionally can be normal, chronic procrastination can lead to stress, reduced productivity, and poor quality sleep.  Why does procrastination happen? At some level, it can be argued that many procrastinators are aware of their actions. For example, an individual knows they should study for their exam, but they aren’t sure why it’s so difficult to get started. Procrastination isn’t simply about poor time management or laziness. It’s often rooted in deeper psychological factors. 1. Fear One common reason is fear. This could be fear of failure, fear of imperfection, or fear of facing a challenging task. 2. Overwhelm Procrastination can also arise from feeling overwhelmed. The sheer size, complexity, or importance of a task can leave someone feeling paralyzed and unable to jump into action. 3. Distractions Highly rewarding distractions, like social media, can make it easier to avoid tasks that require prolonged focus or effort. 4. Mental health challenges Procrastination can also be linked to mental health challenges such as anxiety and depression. These conditions can impact motivation and make engaging with responsibilities feel insurmountable. The link between burnout and procrastination Chronic procrastination doesn’t just delay task completion, it can impact mental well-being. Putting off tasks may result in last-minute stress, which can compound over time, pushing individuals toward burnout.  Similarly, unfinished tasks can weigh heavily on the mind, creating a constant sense of unease. For those already struggling with burnout, procrastination can become both a symptom and a contributing factor, creating a feedback loop that can be difficult to break.  Tips for overcoming procrastination Here are some actionable tips for overcoming procrastination: 1. Break tasks into smaller steps Large tasks can feel daunting, so breaking them into smaller, more manageable steps makes them seem less intimidating. Focus on one piece at a time and celebrate small wins along the way. 2. Use time management techniques Methods like the Pomodoro Technique, where you work for 25 minutes and then take a 5-minute break, can help maintain focus and create a sense of structure.  Feeling overwhelmed by a task can be a barrier to starting, so strategies like committing to work for shorter intervals, such as 25 minutes, can make the task seem less daunting. 3. Set clear goals and prioritize Define clear, actionable goals each day and prioritize them. Here’s an example: instead of a vague goal like "start my presentation," try setting a more specific objective, such as "create an outline for my presentation."  4. Eliminate distractions Identify your main distractions and actively remove them from your workspace. This might mean turning off notifications, working in a quiet space, or setting specific boundaries around social media use. 5. Practice self-compassion Punishing self-talk can often lead to deeper procrastination. Treat yourself with understanding and recommit to trying again. It’s important to be kind to yourself during this process. 6. Seek professional support Therapy can provide the tools to address the underlying causes of procrastination. Cerebral’s compassionate mental health clinicians can help you uncover the reasons behind procrastination, whether they stem from fear of failure, perfectionism, low self-esteem, or unresolved stress.  By working with a therapist, you can gain a safe space to explore these challenges and develop a deeper understanding of your thought patterns and habits. Therapists can also provide personalized strategies and techniques tailored to your needs, such as cognitive-behavioral approaches to reframe negative thinking or creating structured plans to tackle tasks effectively.  It’s all about small steps Procrastination is a challenge, but it doesn’t have to be a permanent roadblock. Remember, taking even the smallest step forward can set the stage for bigger accomplishments Join Cerebral today! *Based on Cerebral clients with moderate to severe anxiety and/or depression from 2020-2023. Image by Peter Olexa on Pexels.

When stress weighs heavily on your shoulders or burnout leaves you feeling emotionally and physically drained, self-care becomes crucial. But if the idea of setting aside time for activities like making a skincare routine or fitting in a workout feels like an uphill battle, you’re in the right place. While these moments of relaxation may be valuable, true self-care can simply start with a shift in mindset. In this article, we’ll explore stress and burnout and provide six actionable tips to help you change your perspective and begin prioritizing self-care. {MiniWidget:Anxiety} Why it’s important to relieve stress Stress is a natural reaction to pressure, but when left unchecked, it can take a toll on your mental and physical health. Chronic stress is associated with anxiety, depression, muscle tension, and even cardiovascular disease. By learning to manage stress effectively, you can improve your overall quality of life and foster resilience in the face of challenges. What is burnout? Burnout is a state of emotional, mental, and physical exhaustion caused by prolonged and excessive stress. It often occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. Over time, burnout can diminish your sense of accomplishment and leave you feeling detached or unfulfilled. Common symptoms include fatigue, lack of motivation, and changes in sleep patterns. While often associated with work-related stress, burnout can also stem from other areas of life, such as parenting or personal relationships, making it crucial to recognize and address early signs. Six tips for meaningful self-care Self-care begins with a shift in mindset – a deliberate effort to support your wellbeing and realign your priorities. Below are six lesser-discussed yet impactful self-care tips to help you rediscover balance. 1. Shift the narrative on value Sometimes we unknowingly create internal narratives that influence how we handle stress and perceive ourselves. Are you telling yourself that you’re only valuable when you're productive or that asking for help makes you weak? This narrative can perpetuate burnout.  Challenge them by identifying these thoughts and replacing them with compassionate, truthful affirmations. For example, instead of “I should be able to handle everything,” you can tell yourself, “It’s okay to need support. It doesn’t make me less capable.” 2. Set boundaries without guilt Burnout often stems from an excess of demands, whether from work, family, or society at large. Meaningful self-care involves learning to say “no” with confidence. Practice by identifying your limits and communicating them with clarity and kindness. If you find yourself feeling guilty after saying no, remember that setting boundaries isn’t selfish. It’s essential for preserving your mental and emotional health. Think about it this way – when you say yes to everything, you deplete your energy and lose time for what truly matters to you. 3. Relish the quiet moments We live in a world that tends to glorify busyness, but constant motion can leave you feeling overwhelmed. Instead of filling every free moment with scrolling on your phone or aiming to be productive, intentionally create moments of stillness. This might mean sitting quietly with your thoughts, savoring a warm cup of tea, or watching the sunset without distractions. Stillness can give you the mental clarity to reset and reconnect with your values. 4. Learn to celebrate small wins Burnout often makes us focus exclusively on what’s left undone, which might leave us feeling inadequate. A meaningful act of self-care is to celebrate your small victories – whether it’s completing a single task, cooking yourself a nourishing meal, or even getting out of bed on a particularly hard day. Acknowledging progress, no matter how small, reinforces a sense of achievement and shifts your focus to the positive. 5. Reconnect with your inner values Burnout can sometimes stem from neglecting what truly matters to you, and instead, prioritizing the needs of others. Devote time to reflecting on what is most important to you. What brings you joy? Then, take actionable steps to weave those values back into your everyday life.  For instance, if creativity energizes you, set aside time, even just 10-20 minutes a day, for painting or writing. Aligning your actions with your core values can bring fulfillment and counter feelings of emptiness. 6. Practice intentional gratitude Gratitude can help ground you and remind you of the good things in your life, even during difficult times. It doesn't mean ignoring life's challenges.  If you're not into list-making, try focusing on one thing each day that you're truly grateful for. It could be a comforting hug, a kind word from a stranger or loved one, or the sound of rain. Savoring these moments can help reframe your perspective. Seeking out professional support While self-care is an essential part of managing stress and preventing burnout, the support of a skilled mental health professional could make all the difference. Cerebral offers compassionate clinicians ready to listen and create personalized treatment plans to help you address challenges like burnout, chronic stress, anxiety, and depression. Remember, prioritizing your mental health isn’t something you have to do alone. We’re here to empower you with the tools and care you need to feel your best. Join Cerebral today! *Based on Cerebral clients with moderate to severe anxiety and/or depression from 2020-2023. Image by RF._.studio _ on Pexels.

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.