The Benefits of Light Therapy for Mental Health

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.

Therapy is a complex and often misunderstood aspect of modern mental healthcare. As the destigmatization of mental health has grown, so too has the interest and awareness of therapy.  However, with this comes a range of myths and misunderstandings that could be preventing people from seeking the help they need.  Busting seven all-too-common myths, this article serves as an essential guide for anyone curious about therapy and mental health. Myth 1: Therapy is only for people with severe mental illness Up until recent decades, mental health treatment was often reserved for severe or acute psychiatric conditions. That could be where this misconception comes from, but there also still can be a limited understanding of the scope and purpose of therapy.  This myth is one of the most damaging ones, as it overshadows the everyday benefits of therapy and creates a barrier for many individuals who may be in need of help but do not feel like their problems are ‘serious enough.’  Fact: Therapy can help you with a wide range of issues The truth is, therapy can benefit anyone who wants to understand themselves better or improve their life in any way. In-person and virtual therapists are equipped to tackle a vast array of issues, from everyday stress to diagnosable mental health conditions.  The bottom line: It's not about the severity of the problem; it's about the opportunity for growth and healing that therapy provides. Myth 2: People will think I’m crazy or weak if I go to therapy Historically, mental health issues have been cloaked in shame and secrecy, leading to the erroneous belief that needing psychological help equates to a personal failing or a lack of mental stability.  This notion is magnified by cultural narratives that valorize self-reliance and position emotional vulnerability as a weakness. These harmful misconceptions can discourage people from seeking the help they need, fearing judgment or ostracization from others.  The truth: Being in therapy is a sign of self-awareness and strength Going to therapy is not a sign of weakness because it’s all about confronting personal challenges and working toward improved mental resilience. Seeing a therapist is a brave and proactive step towards mental well-being. Society's perceptions are shifting, and more people than ever are recognizing the benefits of therapy. In fact, those who attend therapy are often admired for their courage and willingness to prioritize their health. Think of it this way: ​​You wouldn’t judge someone for going to the gym to improve their physical health. Going to therapy is no different, as it’s all about fortifying one’s mental health. Myth 3: You have to see a therapist forever People often harbor the belief that once someone starts therapy, they're bound to it for life due to the depth and complexity of mental health issues.  This view may be influenced by depictions in media that dramatize therapy as an intensely long-term commitment or from anecdotal stories of individuals who have been in therapy for many years.  Fact: The choice to continue therapy is fundamentally yours Therapy duration is highly variable and dependent on individual circumstances. For some, short-term therapy may be enough to address immediate concerns and provide tools for managing mental health. For others, long-term work may be necessary.  A good therapist will work with you to set clear goals and reevaluate your progress as you go.  The bottom line: The aim is for you to gain the skills you need and feel comfortable managing your mental health independently. Myth 4: Therapy is too expensive It’s a common misconception that it’s an unaffordable luxury. The societal stigma surrounding mental health can contribute to the hesitation to invest in therapy, as people might not view it with the same necessity as physical health services.  Particularly when it comes to in-person therapy, the cost of a session can also vary widely depending on a variety of factors like qualifications, location, and session length. This can lead to the perception that it’s prohibitively expensive.  The truth: Affordable therapy options are available Online therapy options are typically more affordable than traditional in-person therapy, which can often range from $100 to $200 per session. One reason why online therapy often costs less than that range is because teletherapy has removed a lot of the barriers that come with in-person therapy., For instance, Cerebral offers different monthly online therapy subscriptions based on your needs and budget. You also don’t need to worry about transportation costs, arranging childcare, or any of the other expenses or logistics that come with traditional therapy.  Additional options to make therapy work within your budget can also include: Finding a therapist that offers sliding-scale fees based on income Selecting a provider that works with your insurance to minimize out-of-pocket costs  Searching for a community health center that offers affordable therapy services Determining if your employer offers any mental health benefits Seeing if the cost qualifies as an HSA/FSA expenditure if you have an account The cost of in-person or teletherapy should be viewed as an investment in your long-term well-being. It’s also important to recognize the value it provides. The bottom line: Therapy can be an accessible and critical component of overall healthcare. It just may take a little time to find a solution that fits your financial needs.  Myth 5: All therapy is the same Some may mistakenly think of therapy in broad, undifferentiated strokes — envisioning a patient lying on a couch, talking while a therapist passively listens and occasionally asks, ‘And how does that make you feel?’  Fact: Therapy is a highly personalized experience  There are a diverse array of therapeutic approaches designed to cater to a wide range of psychological needs. What works for one person may not work for another. Whether you’re seeing a virtual therapist or an in-person one, sessions will be tailored to your specific needs.  Cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), psychodynamic therapy, and art therapy are just a few examples. Each approach has its own philosophy and methods. Explore more: What Are The Different Types of Therapy? It's important to do your research and find an in-person or online therapist who uses an approach that resonates with you. Myth 6: Therapy is about exploring childhood trauma The belief that therapy primarily revolves around dissecting childhood trauma might stem from the prominence of Freudian psychoanalysis in popular culture, which often emphasizes exploring early life experiences as the root of adult psychological issues.  The truth: It’s just as much about addressing the present and the future Why the past matters: The purpose of exploring past events is to understand how those experiences may be affecting your current mental state and behaviors. However, therapy is not solely about uncovering trauma. It's about helping you do the following:  Build better relationships  Improve self-esteem and self-worth Manage stress Develop coping strategies Identify needs and wants Develop action plans to meet goals Navigate change  All of these outcomes are applicable to your present and future experiences, and ultimately will help you lead a more fulfilling life. Myth 7: I’ll feel immediately better after each therapy session Many people might hold the misconception that in-person or online therapy offers a quick fix. This expectation may stem from the desire for instant gratification. Our fast-paced, solution-oriented culture often anticipates immediate results in many areas of life, including self-improvement and health.  Additionally, portrayals of therapy in the media can contribute to this misunderstanding, where characters are often shown having breakthroughs and resolving deep-seated issues in a single session.  Fact: Therapy is a process In some cases, you may experience relief or clarity after a session, but the work of therapy has different stages, and some require more time than others. Whether you choose in-person or virtual, therapy will lead to gradual progress with consistent effort. Like any form of personal growth, the path to emotional well-being will include peaks, valleys, and plateaus. Remember: Feeling worse before feeling better is not uncommon as therapy can bring up difficult emotions and challenges. This is all part of the healing process. Removing the stigma of therapy Therapy is a highly valuable tool for maintaining good mental health, yet it continues to be plagued by outdated beliefs and misconceptions. Gaining a more accurate understanding of the practice ensures that we don’t perpetuate a harmful stigma of mental health that can lead to people neglecting their mental well-being or delaying this treatment option.  Whether you have a diagnosed mental illness or are simply looking for ways to live a more meaningful life, therapy can provide the treatment, guidance, and support you need. At Cerebral, we develop personalized plans to ensure you get the most value and benefit from our unique results-oriented program. Discover how our online therapy experience is different from other services. Image by 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.