Mental health that builds relief today and resilience tomorrow Quality, consistency, and lifelong skills Choosing a mental health care provider can be one of the most challenging parts of getting started — especially online. It can be difficult to compare important aspects of treatment like quality, experience, access, insurance, and more. Mental health can also be difficult to measure, but knowing your therapist or prescriber has a solid plan for your improvement can help give structure to your time together. That’s why we developed the Resilience Methodology — a comprehensive framework for mental health that makes it easier for you and your clinician to set goals and make meaningful progress together. 5 pillars of the Resilience Methodology Compatibility Working with a clinician who understands you is one of the most important parts of making progress in your mental health. We have a pool of over 600 diverse, trained, and vetted therapists and prescribers to make it easier to find the right fit on the first try. And we make it easy to choose a new clinician anytime throughout your treatment for any reason. Collaboration You’re an active part of your treatment. You and your therapist or prescriber will work together to identify goals that are meaningful to you and the steps you’ll take to work toward them. This process also helps you know what to expect along your journey and take note of the progress you’re making together. Coordination Your clinician will ask questions to help them understand all contributing factors of your mental health and how to address the root causes. We also make it easy to add or switch services so you can access therapy, medication, or both whenever it’s appropriate. Your clinicians can also share notes to understand the full context of your journey and provide you with consistent care. Personalization Each person has their own history and health. Our priority is understanding who you are and creating a custom treatment plan tailored to your needs. We also encourage you to be as open and honest with your clinician about how your treatment is working for you so you can make adjustments together as needed. Measurement Mental health can be difficult to measure. We use standardized mental health assessments like PHQ-9, GAD-7, and WHOQOL to help you set goals with your clinician, understand trends over time, and identify changes when they happen. The results of these assessments don’t define who you are — they give additional insight into how you’re feeling, progress you’ve made, and milestones you’ve achieved. How it works  1. We'll get to know each other Your journey starts with an intake session with your therapist or prescriber. They'll ask you some questions about your experience, why you're seeking support, and any symptoms you may be experiencing. The focus is on understanding you and your experiences, goals, and challenges. If you choose to meet with a prescriber, they may determine a diagnosis and prescribe medication if it's appropriate. 2. You'll get a personalized plan Your clinician will make a personalized treatment plan tailored to your needs and work with you to set goals. Your treatment plan is a roadmap for your mental health journey, complete with milestones and check-ins with your therapist and/or prescriber. You can always talk to your clinician about how your plan is working and make any necessary adjustments along the way. 3. Keep track of your progress  You'll continue to meet with your therapist and/or prescriber as necessary, and take assessments along the way to help keep track of how you’re doing. You can always talk to your clinician about how your plan is working, and work with them to make any necessary adjustments along the way. You can also message your clinician between sessions if you have questions or need extra support. What sets us apart More than just a patient Our clinicians truly care to know you as a person — not just a patient. We prioritize creating a diverse pool of clinicians to help you find someone who can relate to your experience and make you feel comfortable. We also make it easy to switch therapists or prescribers at any time for any reason — no phone calls or emails necessary. You can see all available options right from your account and book a session with whoever fits your needs and schedule. Coordinated care made easy Sign up once and get access to high quality therapy, medication management, or both. No long wait times, figuring out insurance, or waiting for a referral. And your clinicians can share notes to make sure you’re getting consistent, meaningful care across treatment programs. It’s easy to switch or add services anytime throughout your treatment to help you get support when you need it. More than just relief Our approach isn’t made to just manage your symptoms or feel better in the short term. We built our framework based on real clinical evidence and guidance to help every client develop long-term skills for the future. Our goal is to give you relief now, and tools for life. Ready to get started? Whatever you’re going through, we have clinicians ready to listen and support you. Find a therapist or prescriber here.

We’re excited to announce that Cerebral has acquired Resilience Lab, a behavioral health organization known for its outcomes-focused care model and pioneering clinician development platform. This acquisition marks a major milestone in our mission to deliver high-quality, integrated mental healthcare at scale. By joining forces, we’re combining Cerebral’s national reach and operational strength with Resilience Lab’s proven methodology and training infrastructure—ensuring clients receive consistent, personalized care from a deeply supported network of clinicians. Why it’s important to raise the standard of care Access to mental health support has increased in recent years—but access alone isn’t enough. For care to truly make a difference, it has to be consistent, personalized, and rooted in evidence-based practices. That’s why Cerebral is investing in what matters most: clinical quality. By acquiring Resilience Lab, we’re taking a major step toward delivering on our mission to provide exceptional mental healthcare with real, lasting results. What this means for clients Cerebral and Resilience Lab are now one team, working together under the Cerebral brand. What makes this partnership so impactful is that it solves two of the biggest challenges in the industry: Fragmented care Traditionally, clients see separate providers for therapy and psychiatric care, with little coordination between them. That fragmentation can slow progress or lead to gaps in treatment. Cerebral’s integrated model brings therapists and prescribers together on the same care team. Providers collaborate in real time, making shared treatment decisions and adjusting care as needed. Inconsistent outcomes Everyone deserves high-quality care, no matter who they see. Resilience Lab’s proprietary training methodology helps make that possible. Early-career clinicians receive structured, supervised training rooted in clinical best practices. That means more reliable, effective support for clients—and a stronger mental health workforce. What makes the Resilience Methodology different? Resilience Lab’s approach is unique because it prioritizes both clinical excellence and clinician wellbeing. Here’s how it works: Structured development for early-career therapists and prescribers Clinicians are trained in a rigorous, evidence-informed method that prioritizes therapeutic alliance, ongoing feedback, and personalized care. Support to prevent burnout and turnover The clinician experience is central. With better training, support, and supervision, therapists are more equipped to stay engaged and grow in their careers—benefiting both clients and the broader system. Measurement-informed care Clinical decisions are guided by real-time progress tracking, which helps tailor treatment to each client’s unique needs and goals. In short, clients benefit from care that is grounded in data, backed by training, and focused on building lasting resilience, not just symptom relief. Why this matters for the future of mental health Cerebral serves more than 100 million commercial insurance members nationwide. With this acquisition, we’re scaling a clinician-centered, outcomes-driven model that will help transform how mental healthcare is delivered across the country. “Our mission is to set a new standard for the quality of integrated mental health care,” said Brian Reinken, CEO of Cerebral. “We’re combining Cerebral’s operational scale and breadth with Resilience Lab’s clinical rigor to become a true center of excellence.” Seeking out professional support Whether you’re managing anxiety, burnout, or simply navigating life’s challenges, quality care makes all the difference. At Cerebral, our therapists and prescribers work together to support your mental health journey, offering personalized treatment, real-time collaboration, and if needed, medication delivery right to your door. We’re proud to welcome Resilience Lab to our team as we continue our commitment to helping you feel your best, today and in the future. Ready to take the next step? Learn more and get started at www.cerebral.com

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.

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.

How to Support a Loved One with Bipolar Disorder Supporting a loved one with bipolar disorder can be incredibly challenging, but it also offers an opportunity to make a profound difference in their life. It’s an emotional experience that can include moments of intense highs and lows – which can take a toll on everyone. By educating yourself about the condition, you can become a better ally to your friend or family member throughout their journey. Ways to show your support include offering understanding, compassion, and action, which we’ll dive into below. {MiniWidget:Anxiety} Educating yourself on bipolar disorder Understanding the condition is the first step in preparing to support someone with bipolar disorder. Bipolar disorder is a complex mental health condition characterized by extreme fluctuations in mood that come in episodes, which can have an outsized impact on a person's daily activities, energy levels, thought process, and overall well-being. What is bipolar disorder? Individuals with bipolar disorder experience intense emotional shifts that can continue for several days, weeks, or even months. Unlike your typical mood swings, those with bipolar disorder often find their swings greatly impair varying aspects of their everyday life.  It’s important to know that bipolar disorder is a medical condition for which continuing care and professional support is recommended by qualified medical professionals. Having bipolar disorder is not a choice, but taking steps to best manage it for your lifestyle is. Types of bipolar disorder With advancements in research, it’s now known that bipolar disorder exists in different forms – some overlapping challenges and each coming with their own set of unique difficulties. Some examples are listed below: Bipolar I disorder: A severe condition characterized by at least one episode of mania that may be extreme and dangerous. Patients may or may not also experience depression. Bipolar II disorder: A severe condition that includes depressive episodes and at least one period of hypomania. Cyclothymic disorder. A milder subtype of bipolar disorder that is usually less severe than bipolar l and bipolar ll. Mood episodes do not meet the full criteria for bipolar I, bipolar II, or major depressive disorders. Cyclothymic disorder may later develop into bipolar I or bipolar II.  Understanding the specific type of bipolar disorder your loved one has can help you tailor your support accordingly. As always, consulting qualified medical professionals is a strong start to set a solid path for supportive engagement.  Recognizing symptoms and triggers Learning the triggers and signs of mania and depression may help you support someone with bipolar disorder. People suffering from bipolar conditions may not even realize they're experiencing a mood shift, or they may feel too overwhelmed to seek help. Symptoms of mania During a manic episode, your loved one may seem unusually happy, energetic, or even irritable. Be on the lookout for: Racing thoughts Exaggerated self-confidence or grandiosity Reduced need for sleep Impulsive or risky behaviors, like excessive spending or dangerous decisions, without regard to considering or realizing possible negative consequences or impacts Rapid speech, such as speaking so quickly they are difficult to follow While mania can sometimes feel euphoric, it can also lead to poor judgment, strained relationships, and potentially harmful situations. Symptoms of depression On the other side of the spectrum, depressive episodes can be equally debilitating. Watch for: Persistent sadness or hopelessness Fatigue and lack of energy Changes in appetite or sleep patterns Difficulty concentrating Loss of interest in activities they once enjoyed Thoughts of suicide or self-harm During a depressive phase, your loved one may withdraw, stop engaging with the world, and isolate themselves. Recognizing these patterns can help you reach out and provide support when they may not have the strength to ask for it themselves. Common triggers Triggers can vary from person to person. Some common ones include: Stress: Significant life changes, work pressures, or personal conflicts can intensify symptoms. Sleep disruption: Irregular sleep patterns can signal both manic and depressive episodes. Substance use: Drugs and alcohol may negatively interact with medications and worsen symptoms. Seasonal changes: Some individuals with bipolar disorder experience more mood episodes during specific times of the year, like winter or spring. When you understand these triggers, you can intervene and offer assistance in the hopes of preventing escalation. Ask how you can support them Since individuals with bipolar disorder may experience its effects differently, one of the things you can do to help a loved one is simply asking them how they'd like to be supported. Do they prefer you check in regularly? Do they want space when they're feeling overwhelmed? Get the conversation going so you can understand how you can best be there for them. Let them know when you notice concerning symptoms Sometimes during a manic or depressive episode, a person might not be fully aware of their own symptoms. Gently pointing out when you've noticed a change in their behavior can support awareness and action. Take care to approach them with empathy and without judgment. A simple "I've noticed you seem more stressed than usual – do you want to talk about it?" can go a long way. Encourage them to stay in treatment Bipolar disorder often requires ongoing treatment, including medication and therapy. Sometimes people with the condition have varying views about treatment, so be prepared for the possibility. The medications aren't working: Encourage them to talk to their doctor rather than stopping treatment abruptly. They don't like the side effects: Suggest they talk to their doctor about alternative options. They forget to take their medications: Offer to set up reminders or help them create a routine to ensure they take their medication consistently. They don't think they need treatment: Gently remind them of previous episodes and how treatment has helped them maintain stability. Have a crisis plan prepared Bipolar disorder can sometimes lead to crises, such as suicidal thoughts or actions. Be ready with a crisis plan that can guide you during an emergency. This plan might include: Contact information for doctors and therapists Emergency contact numbers Steps to take during an episode, like removing access to harmful objects or substances Instructions for when to seek professional help or hospitalization Take care of yourself Be careful not to let your support for your loved one negatively impact your own mental health. It's good to be there for them, but important to also look out for yourself. There are ways to prioritize your mental health which include: Talk therapy Talking to a therapist may be helpful for you. Therapy can give you tools to manage stress and emotional exhaustion. Try a support group You're not alone in supporting a loved one with bipolar disorder. Seek out others going through the same thing and connect with them either in person or online. They may be able to share insights on how to take care of yourself, or give you the encouragement to keep going. Prioritize self-care Decide what you need to feel relaxed and recharged. For some it could mean taking a beach day, and for others, unwinding by playing video games. These acts of self-care could keep you from feeling burnt out. Know your limits There is only so much you can do. Recognize when you need to step back and take a break. Consider whether it's time for you to see a therapist for help in getting to a better place. Accept your loved one's limits Your loved one may have limitations, especially during an episode. Being patient and showing compassion may be good for your relationship, but it may not be enough. It’s important to understand and accept their limits just as you work to understand and accept your own. Start your wellness journey with Cerebral Consider joining Cerebral to connect with a compassionate, credentialed therapist who can provide the support you deserve. We’re here to help you create a personalized treatment plan and provide the tools and care needed to prioritize your mental health while continuing to be there for your friend or loved one.  Image by Helena Lopes on Pexels.

Relationship Anxiety: Understand the Signs and Ways to Cope Relationships have the potential to bring immense joy, yet for many individuals, they can also become a significant source of anxiety. If you find yourself worrying about your partner’s feelings or constantly seeking reassurance, you might be experiencing relationship anxiety.  This type of anxiety often stems from past experiences or personal insecurities, which may have led you to have concerns about trust and commitment. The good news is that by identifying the signs, implementing strategies, and exploring Couples Therapy, you could create a more balanced and fulfilling relationship.  In this article, we’ll explore the signs that could suggest you’re experiencing relationship anxiety. Additionally, we’re sharing six practical tips to help you effectively manage and overcome it. {MiniWidget:Anxiety} Understanding the signs of relationship anxiety Relationship anxiety isn’t a formally recognized anxiety disorder. Although there isn’t a common consensus on its definition in the scientific community, it generally refers to when people have intense fears or worries about their relationships, especially their primary (intimate) relationship. It’s normal to feel some anxiety in a relationship, especially in the early stages or when trust has been shaken, such as dealing with infidelity. But if you’re feeling anxious on a regular basis, even when your relationship isn’t in crisis, then it could be a sign of relationship anxiety. Here are 11 signs of relationship anxiety: 1. You need constant reassurance You seek constant reassurance from your partner about their feelings and commitment. This need could stem from insecurities or past experiences that lead you to doubt the stability of your relationship. 2. You overthink interactions You find yourself overanalyzing every conversation and interaction you have with your partner. You replay what was said or done and worry about how they perceived your actions, which makes you feel even more stressed and confused. 3. You fear abandonment You experience a pervasive fear of being abandoned or left alone, and it significantly impacts your relationship. This fear may cause you to cling to your partner or act in ways that push them away. 4. You have difficulty trusting You find it challenging to trust your partner, even if they’ve done nothing to betray your trust. You often find yourself questioning their words or actions. This lack of trust can lead to feelings of suspicion and paranoia, and put a heavy strain on the relationship. 5. You are preoccupied with the relationship You may feel an overwhelming focus on your relationship, prioritizing it above your own needs and interests. This preoccupation can lead to obsessive thoughts and feelings that make it difficult to maintain a healthy balance in your life. 6. You experience jealousy and insecurity You frequently feel jealous or insecure about your partner’s interactions with others. These feelings often stem from a lack of self-confidence or a fear of losing your partner to someone you perceive as “better.” This insecurity might cause you to accuse your partner of betraying you even when they haven’t. 7. You doubt your partner’s feelings You frequently find yourself doubting your partner’s feelings toward you. This uncertainty can stem from past experiences or insecurities, but it could also be a sign of underlying self-esteem issues. Regardless of the reason, it can cause you to question their love or commitment. 8. You avoid conflict You tend to avoid addressing conflicts or difficult conversations for fear of upsetting your partner. This avoidance can lead to unresolved issues and resentment, which can ultimately harm the relationship over time. You might even experience self-silencing, which is when you suppress your inner voice and needs just to please your partner and avoid conflict. 9. You have intense emotional reactions You may experience intense emotional reactions to perceived slights or misunderstandings. These reactions can include anger, sadness, or frustration. They may be hard to understand from your partner’s point-of-view when they don’t understand the inner struggle that may be happening for you. 10. You notice physical symptoms of stress You might experience physical manifestations of stress, such as a racing heart, sweating, or stomach issues, especially during interactions with your partner or when you think about relationship challenges. 11. You seek control You may feel compelled to control various aspects of your relationship in an effort to calm your fears. This desire for control can manifest in behaviors like monitoring your partner’s activities or making excessive demands, which can create tension and strain. Relationship anxiety vs. Relationship OCD For some people, relationship anxiety could be so severe and disruptive that it could be considered a form of obsessive-compulsive disorder, or OCD.  OCD is a mental health condition that causes two key symptoms: obsessions and compulsions.  Obsessions are intrusive and unwanted thoughts or urges that unrelentingly stick in the person’s mind. They cause intense feelings of fear, disgust, or shame. Compulsions are repetitive behaviors that the person performs to try to keep themselves safe or reduce anxiety.  These symptoms make OCD different from standard anxiety. OCD obsessions and compulsions can revolve around any topic. Some people have obsessions about their relationship. People with relationship OCD have intrusive thoughts about the relationship or their partner that go beyond typical relationship anxiety. For example, they may second-guess their own feelings for their partner and worry that they aren’t actually in love. They might compulsively check their own feelings of attraction. It’s important to differentiate whether you have OCD or anxiety, because the treatments that are used in each condition are very different.  How to cope with relationship anxiety Here are some tips that may help you reduce relationship anxiety: 1. Acknowledge your feelings Start by recognizing that relationship anxiety is something you're dealing with. Identifying this emotional experience helps you confront it in a healthy way. It’s important to reflect on whether your worries come from past experiences, personal insecurities, or real issues in the relationship. Don’t push the feelings away; simply notice them.  2. Focus on open communication Talking openly with your partner about your feelings can help you gain reassurance and reduce misunderstandings. Expressing your concerns calmly without blame encourages trust and strengthens emotional connection, which can ease your anxiety. Avoid constant reassurance-seeking, but talk to your partner about how you’re feeling. 3. Practice self-care and mindfulness Taking care of your mental and physical health through activities like meditation, exercise, or journaling can help lower overall anxiety levels. Focusing on your well-being helps you feel more secure and grounded, which can go a long way in reducing the intensity of anxious thoughts about your relationship. 4. Challenge negative thoughts Anxiety can make you prone to overthinking or expecting the worst in your relationship. Learn to identify and question these thoughts by replacing them with more balanced, realistic perspectives. This is a technique based in cognitive-behavioral therapy (CBT). Focusing on making this mental shift can ease the pressure and stress you feel. 5. Set boundaries to prevent over-dependence It can be easy to get lost in relationships, especially when you live with relationship anxiety. Establish healthy boundaries with your partner to maintain a sense of individual identity. By giving each other space to grow separately, you build trust and reduce the anxiety that comes from being overly dependent on the relationship. 6. Learn about relationship anxiety Gaining knowledge about relationship anxiety can help you manage it. A study found that even a single session focused on teaching couples about unhelpful behaviors like constant reassurance-seeking and self-silencing made a big difference in reducing these behaviors. By learning more about these patterns and how to address them, you can feel more empowered and better equipped to navigate your relationship with less anxiety. Get professional support with Cerebral Some individuals may be able to manage relationship anxiety on their own, but if these worries have affected your relationships either currently or in the past, it may be a good idea to explore your symptoms and possible treatment. A therapist can also help you identify what’s triggering your relationship anxiety and learn new skills to manage it. In addition, if you’re experiencing relationship anxiety with your partner, then Couples Therapy could be a great option for you. A couples therapist can provide a safe place and third-party perspective on how to improve your relationship dynamics. Get started with Cerebral today and take the first step toward getting the support you deserve. Image by Anna Shvets 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.

Cerebral is proud to be teaming up with the San Antonio Spurs to make mental health care more accessible and affordable for communities across Texas.  According to KFF, since 2022, 30% of adults in Texas who reported symptoms of anxiety or depression said they needed counseling or therapy but didn't receive it. Cerebral, alongside the Spurs, are on a mission to break down the barriers to care, offering convenient and comprehensive support, covered by insurance, so Texans of all backgrounds have access to professional mental health care when they need it most. “At Cerebral, our mission has always been to break down barriers to mental health care and ensure that every individual has access to the high-quality support they need. Together, with the San Antonio Spurs, we’re not just creating opportunities for communities across Texas - we’re creating a culture where mental health is prioritized, understood, and supported at every level,” said Cerebral President, Brian Reinken. {MiniWidget:Generic} A new era of care Cerebral is creating a new era of mental health care that goes beyond a traditional, static model by addressing both effectiveness and accessibility. Through dynamic care that combines a personalized, coordinated approach with in-network accessibility with partners like BlueCross, Cigna, UnitedHealth, and more, each individual can feel empowered to take control of their health on their terms. And the outcomes are the proof: As of March 2024, at least 72% of Cerebral clients with moderate to severe anxiety and/or depression reported feeling better within 12 weeks. Raising awareness around mental health Cerebral will leverage their partnership with the Spurs to raise awareness about mental health, share resources, and advocate for the importance of mental well-being in both the sports world and everyday life. In addition to signage and media presence at Spurs home games, Cerebral will host a mental health workshop for the Spurs Community Leadership Institute, a program designed to provide curated curriculum, expert panels, and group collaboration for Impact leaders in San Antonio.  “We believe in taking a holistic approach to health, in both mind and body, and want to support our community in accessing affordable and convenient mental healthcare,” said Frank Miceli, Chief Commercial Officer for Spurs Sports & Entertainment. “We admire the work Cerebral has done to expand access for all.” About Cerebral Cerebral’s mission is to increase access to high-quality mental health care to all. Unlike traditional mental health care, Cerebral’s telehealth service is accessible, convenient, and affordable. With several monthly subscription plans to choose from, members receive online access to therapists and prescribing providers, all from the comfort of home or anywhere else with an internet connection. Visits are done via video chat, and members can message their care team directly. Members can even receive medications delivered straight to their door (if prescribed). About Spurs Sports & Entertainment Spurs Sports & Entertainment (SS&E) is a value-based and community-centric sports and entertainment company that provides premier live and global digital experiences for fans across a portfolio of three teams and several first-class venues in South Texas – all supported by a staff of more than 1,000 full and part-time employees. SS&E owns and operates the San Antonio Spurs (NBA), Austin Spurs (NBA G League), and San Antonio FC (USL), as well as manages the day-to-day operations of the Frost Bank Center, The Rock at La Cantera, Toyota Field and Ricos STAR Soccer Complex. Images by Markus Spiske and on pexels.

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