Cognitive Behavioral Therapy (CBT) in Richmond is common and represents an effective set of approaches that are effective for the treatment for a variety of mental health conditions. These include anxiety, depression and obsessive-compulsive disorder. Third-wave CBT approaches such as mindfulness-based cognitive therapy (MBCT), acceptance and commitment therapy (ACT) and dialectical behaviour therapy (DBT) differ from Beckian Cognitive Therapy by incorporating concepts like mindfulness, acceptance and emotional regulation. Third wave approaches often don’t focus on challenging thoughts. An emphasis is on changing behaviours. These more modern approaches have measurable effects on the brain. Understanding which areas of the brain are impacted by third-wave CBT can provide insight into how these therapies facilitate psychological change.

Third-Wave CBT: An OverviewThird-wave CBT approaches lay an emphasis on acceptance and the relationship individuals have with their thoughts and emotions. Unlike traditional Beckian Cognitive Therapy, which focuses on identifying and restructuring distorted thoughts, third-wave therapies help individuals change the relationship with relevant internal experiences by observing thoughts, accepting discomfort whilst engaging in a direction that is in line with one’s values. Mindfulness meditation, defusion (observing internal experiences) and emotional regulation represent important elements.

Key Brain Areas Impacted by Third-Wave CBT1. Prefrontal Cortex (PFC): Enhancing Executive ControlThe prefrontal cortex is responsible for executive functions such as decision-making, impulse control and emotional regulation. Mindfulness-based approaches like MBCT strengthen the PFC by improving self-awareness and cognitive flexibility.

• Impact of Mindfulness and ACT: Regular mindfulness practice is an element of third-wave therapies which increases activity in the PFC. This enhanced activation allows individuals to pause and respond to situations rather than reacting impulsively.
• Emotional Regulation: By strengthening the PFC, third-wave CBT helps clients manage emotions and reduce rumination.

The PFC may be underactive in problems such as anxiety and depression. Third wave therapies restore balance and improve mental clarity.

2. Amygdala: Reducing Emotional ReactivityThe amygdala is a small almond-shaped structure deep in the brain and plays a role in processing emotions, particularly fear and stress responses. With anxiety, PTSD, or depression, the amygdala is often hyperactive which can lead to heightened emotional reactivity and a subsequent exaggerated stress response.

• Impact of Mindfulness-Based Techniques: Mindfulness meditation, a central component of third-wave CBT, reduces amygdala activation. Regular mindfulness practice helps individuals observe emotions without these controlling their life.
• Cognitive Defusion in ACT: Cognitive defusion as used in ACT, allows clients to learn to see thoughts as mental events rather than absolute truths. This also helps to reduce emotional reactivity. By learning to observe distressing thoughts, the amygdala's stress response gets less.

This change allows individuals to manage situations with greater calm.

​3. Anterior Cingulate Cortex (ACC): Improving Attention and AwarenessThe anterior cingulate cortex (ACC) is involved in attention regulation and emotional awareness. Third-wave therapies, particularly mindfulness-based interventions, strengthen the ACC’s role in maintaining focus whilst minimising mental interference.

• Mindfulness and Focus: MBCT and DBT help people focus on the present, improving the ACC’s ability to sustain attention.
• Reducing Rumination: By enhancing the ACC’s function, third-wave CBT helps individuals break free from patterns of overthinking and rumination which is common in depression and anxiety disorders.

Strengthening the ACC supports a more balanced response towards daily stressors.

4. Insula: Increasing Interoceptive AwarenessThe insula is a region of the brain related to the awareness of bodily sensations such as the heartbeat, breathing and emotional states. Third-wave CBT approaches, particularly mindfulness and ACT, emphasise body awareness.

• Mindfulness Meditation: Practices like body scans activate the insula, thereby increasing awareness of bodily sensations and their connection towards emotional states.
• Emotional Acceptance: By improving interoceptive awareness, third-wave CBT helps clients accept discomfort and respond to emotions in a better way.

This heightened connection between body and mind fosters helps in many ways.

Neuroplasticity: The Brain’s AdaptabilityThird-wave CBT impacts the brain in ways that lead towards neuroplasticity, the brain’s ability to reorganize itself by creating novel neural connections. The regular practice of mindfulness, acceptance and emotional regulation related techniques strengthens connections between the prefrontal cortex, amygdala and other relevant regions.

Perfectionism can sometimes lead to excessive self-criticism and an unhealthy pursuit of unattainable standards. While striving for high standards can be positive, some types of perfectionism can bring significant emotional and mental distress. Types of distress that are common include anxiety, procrastination and burnout. Cognitive Behavioural Therapy (CBT) is an approach that helps address the harmful effects of perfectionism. This is how CBT can help you take practical steps toward finding balance:

1. Understand Yourself:
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First you need to understand what perfectionism looks like for yourself. Some for example engage in a critical self focus which keeps them stuck by preventing them from expanding their behavioural repertoire.


2. Unrealistic Standards:

Perfectionism can make people set unattainable goals whilst feeling defeated when they’re not met. Not feeling good enough deep down can make people always want to change their current state, whilst pursuing the futile quest of chasing unrealistic goals.

Perfectionism can make people view outcomes as either total successes or absolute failures.

Fear of Failure: Some people procrastinate because of the fear of not meeting their unrealistic standards.

The first step in overcoming perfectionism is understanding these patterns and recognizing how they contribute to stress, procrastination and maintain low self-esteem.

3. Be aware of Perfectionist Thinking:

CBT helps individuals identify and manage unhelpful thoughts. This includes:
Write down perfectionistic thoughts like, “If I don’t do this perfectly, I’m a failure,” and try to understand how this fits within the overall presentation of yourself. Being aware when these thoughts play out AS THEY OCCUR will help you not recognise that you are not your thoughts and you have far more control of what and how you do what you do in your life.


4. Defining Goals:

Set goals that are beneficial for yourself. It is crucial to avoid the trappings of over extending yourself after you have met predefined goals. Have a baseline that you want to cover and do not indulge in self criticism if you do not regularly exceed that baseline. Over extending yourself can become an addiction.

Focus on Progress: Shift the emphasis from achieving perfection to making consistent progress that is not black and white (do not do a lot one day and very little the other).

By adopting a more realistic approach, you’ll find tasks less daunting and more attainable.


5. Embrace Imperfection

Intentional Imperfection: Try completing a task to a “good enough” standard rather than a perfect one. For example, send an email without endlessly reviewing it.

Reflect often: Look back at your behavioural patterns and reflect how these interacted with aspects of your environment. If you know what drives your perfectionism and other problems then you will learn how so many helpful things such as understanding what prevents the snowball from getting bigger.

Overcoming Procrastination: Break tasks into smaller, actionable steps.

Balance Rest and Work: Schedule regular breaks and set boundaries to avoid burnout. Remind yourself that rest is essential for productivity.

By addressing these patterns, you can establish healthier routines and reduce stress.

6. Build Resilience to Criticism

A common fear among perfectionists is external judgment or criticism. CBT equips individuals with tools to cope:

Reframe Criticism: View feedback as an opportunity to grow rather than a personal attack.
Role-Playing: Practice responding to imagined criticisms in a therapy session to build confidence for handling real-life situations.
Learning to accept constructive feedback without equating it to failure will help you overcome perfectionism.

There are many ways to work on perfectionism and what is best for some may not be a good solution for others. In order to understand how you can best work on your own perfectionist tendencies, you need to understand yourself and then make use of that understanding in the best way you can. It does not make a difference whether you try and use CBT for perfectionism through in person sessions, online therapy or over the phone. Research has shown that all of these mediums are effective in addressing such difficulties.

Obsessive-Compulsive Disorder (OCD) is a mental health condition in which individuals experience intrusive thoughts (obsessions) and short term reward behaviours (compulsions) which aim to reduce the anxiety caused by these thoughts. Brain imaging studies have provided valuable insights into the affected brain areas that underpin OCD. Repeat research has highlighted specific brain areas that play a significant role in the disorder. The key brain regions related to OCD include:

1. Orbitofrontal Cortex (OFC): The OFC is involved in decision-making and the processing of rewards and punishments. Sufferers of OCD experience that this region is often overactive. This is seen as a contributing factor to the excessive anxiety and doubt that is often experienced by individuals. This overactivity leads to the repetitive thoughts (obsessions) that drive compulsive behaviors.
2. Striatum: The striatum is a part of the basal ganglia and is responsible for the formation of habits and motor control. In OCD, there is a dysfunction in the cortico-striato-thalamo-cortical loop, which leads to the persistence of compulsions. The striatum can reinforce compulsive behaviour when it is overactive.
3. Thalamus: The thalamus acts as a relay station for sensory information. It is believed that in OCD, abnormal thalamic function may contribute to the loop of repetitive thoughts and behaviours. Dysfunctional communication between the thalamus and the OFC leads to the persistence of obsessive thoughts.

These brain areas work together in a feedback loop that perpetuates the cycle of obsessions and compulsions in OCD.

Cognitive Behavioural Therapy (CBT) is widely regarded as one of the most effective treatments for OCD. Many styles of CBT aim to address the reinforcing cycle of obsession and compulsion. Since the pandemic, online CBT for OCD, such as those offered by therapists in London or through online platforms, has become increasingly popular, as it provides flexible access to treatment. Many individuals specialised in working with OCD may work further away.

CBT focuses on exposure and response prevention (ERP), a key technique in which individuals often gradually expose themselves towards feared situations or thoughts (exposure) whilst reducing, or stopping the performing of compulsive rituals (response prevention). This process helps to reduce the anxiety associated with their obsessions over time whilst consequently disrupting the compulsive behaviours that reinforce obsessive thoughts.

UCL Case Formulation ModelThe UCL Case Formulation Model of CBT offers a structured framework for understanding and treating OCD and was devised by the founder of ERP. This model places significant emphasis on understanding the individual's unique cognitive and other internal and external processes that contribute to the development and maintenance of OCD. By working with an OCD therapist online​, over the phone or in person, individuals can identify their respective factors that lead to compulsive behaviours. This allows for more tailored interventions.

The UCL model encourages clients to explore their own individual circumstances and contributing factors. Common elements can be the overestimation of the risk of harm or an excessive need for certainty, which can fuel obsessive thoughts.

Acceptance and Commitment Therapy (ACT)ACT, is a form of therapy that falls within the third wave of CBT, is often used in the treatment of OCD. ACT focuses on acceptance of intrusive thoughts rather than trying to eliminate them. It teaches individuals to view their obsessions as thoughts that do not necessarily require action. By further developing mindfulness skills, they also train impulse controls which fuels psychological flexibility and helps with OCD. ACT helps clients develop the ability to engage in values-based actions even in the presence of distressing thoughts.
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ACT can be particularly effective for those who struggle with the overwhelming anxiety that accompanies their obsessions, as it encourages acceptance of discomfort without resorting to compulsive behaviours. One can make use of it when pursuing therapy online, making it accessible for those looking for online options for treating their OCD through therapy. These often include phone therapy or video sessions.

How Different Forms of CBT Address Brain Areas Affected by OCDCBT works to address the brain regions associated with OCD by managing how individuals respond to intrusive thoughts and by reducing the overactivity in the regions responsible for compulsive behaviours.

• Orbitofrontal Cortex (OFC): CBT helps to recalibrate the overactive OFC by helping individuals tolerate anxiety and uncertainty whilst stopping compulsive actions from reinforcing obsessive thoughts.
• Striatum: The practice of ERP means that individuals can weaken the habit formation processes in the striatum by reducing the compulsive behaviours that this brain area promotes. ACT further reinforces this by encouraging individuals to engage in behaviours that are aligned with their values, even when impulses want to tell them otherwise. This breaks the automatic response loop.
• Thalamus: The communication between the thalamus and other brain regions is also addressed. By having a lessened need for compulsive responses, CBT and ACT help to interrupt the cycle that keeps obsessive thinking and compulsive behaviour going.

The Rise of Online Therapy for OCDAs many competent therapists that specialise in OCD are hard to find, pursuing therapy over the phone or online can provide a big benefit for many clients. Many therapists and clients also find the it easier to talk about intrusive thoughts they find embarrassing remotely or through the telephone.
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Whether through phone therapy, video call, or online CBT programs, doing CBT remotely offers the flexibility to engage in treatment that is evidence based. Especially with something as uncommon as the UCL Case Formulation Mode. OCD therapists that work online are trained to be able to work remotely and / or face to face.

Obsessive-Compulsive Disorder (OCD) is a mental health condition in which people experience unwanted thoughts (obsessions) and repetitive behaviours (compulsions). Compulsions are performed in order to reduce anxiety. Although our understanding of OCD has evolved significantly over time, treatment approaches have developed from rudimentary practices to sophisticated and evidence based therapies. This article explores the history of treating OCD around the world. How treatments have changed and how individual and group settings differ in addressing the disorder will be covered.

Ancient and Pre-Modern Understanding of OCD

The first widely known evidence detailing obsessive-compulsive symptoms can be traced back to ancient Greece. Hippocrates described symptoms resembling what we now understand to be OCD, even though there was little understanding of how to view OCD from a psychological paradigm. OCD, like most ailments, was often attributed to an imbalance of bodily humors.
Ancient cultures had a tendency to see obsessive behaviours through either spiritual or moral lenses. In some cultures throughout the world, people who displayed unusual rituals or compulsions were thought to be possessed by evil spirits or under some kind of divine influence.

During the Middle Ages in central Europe religious explanations tended to dominate. Obsessive behaviours were often viewed as sins or moral failings. People exhibiting these symptoms were sometimes subjected to harsh punishment or exorcisms in order to ‘cleanse’ them. The Renaissance and enlightenment provides the intellectual soil for the rise of early psychological thought. The first inclinations towards a more scientific understanding emerged. However, mental disorders were still often seen through a theological lense.

The Rise of Modern Psychiatry and Early Treatments

The 19th century experienced the emergence of psychiatry as a medical discipline. This laid the foundation for a more structured understanding of mental disorders. French psychiatrist Jean-Martin Charcot and his student Sigmund Freud made early contributions to the understanding of neurosis, including obsessive symptoms. Freud’s psychoanalytic theory linked OCD to unconscious conflicts, particularly those stemming from childhood experiences and repressed desires. This paradigm guided early approaches towards treating OCD. Treatments focused on uncovering repressed emotions through techniques such as free association and dream analysis.

Treatment options during the early 20th century were still largely experimental and often did not result in any meaningful reduction in symptoms. Interventions included methods like electroconvulsive therapy (ECT) and lobotomies. These were sometimes used for severe cases of mental illness. While these treatments had varying degrees of success, they were also often harmful.

The Birth of Cognitive Behavioural Therapy (CBT)

The landscape of OCD treatment began to change in the mid-20th century with the development of Cognitive Behavioural Therapy (CBT). Researchers such as Dr. Victor Meyer started to pioneer behavioural techniques specifically targeting the avoidance and compulsions associated with OCD through the development of ER. This entails exposing individuals to the situations that trigger their obsessions while preventing them from engaging in their usual compulsive behaviours. ERP has become a cornerstone in the treatment of OCD.

By the 1980s, CBT became recognised as the most effective non-medical treatment for OCD. The development of selective serotonin reuptake inhibitors (SSRIs) which are a type of of antidepressants which helped regulate serotonin levels in the brain also emerged as a very effective treatment option. SSRis and CBT to this day represent the most effective combination when addressing OCD.

Global Variations in OCD Treatment

To this day different regions of the world treat OCD differently. A uniform approach has not yet been implemented.
In Western countries, CBT with ERP is the gold standard for treating OCD.
In Eastern countries, particularly in parts of Asia, OCD treatment is heavily influenced by traditional beliefs. In countries like Japan and China, OCD symptoms may have been interpreted as a form of moral or spiritual imbalance. While modern CBT approaches are becoming more widespread, traditional forms of therapy such as acupuncture, herbal treatments, and spiritual counselling are sometimes still integrated into the treatment process. However, cognitive-behavioral interventions are gaining more and more recognition as the most effective treatment for OCD.

Third wave therapies often focus on a behavioural approach to treating mental health conditions. These include OCD, depression, anxiety and more. Common therapies include Acceptance and Commitment Therapy (ACT), Mindfulness-Based Cognitive Therapy (MBCT), and Dialectical Behavior Therapy (DBT). A common focus, although worded differently, is on mindfulness, acceptance and value-driven behaviour changes. They have in common with first wave therapies that they focus on the benefits of changing behaviours. Third wave therapies represent an effective treatment option that can be integrated into online therapy platforms. Today we will discuss how third wave therapies work, in the context of treating OCD online and especially their application to other mental health conditions.

Online Therapy has gained popularity due to its convenience an independence of location. Patients can receive treatment from an area they are most comfortable at. This makes it easier to maintain consistency when doing regular sessions. Online treatment for Anxiety or OCD often incorporates third wave therapies, which don’t only focus on symptoms but understand that the most important to live a meaningful life.

Acceptance and Commitment Therapy (ACT) is particularly effective in treating OCD. It often helps patients accept their intrusive thoughts without judgment and whilst exploring how they can commit to actions that align with their values. Commonly in an online setting, an OCD specialist can guide patients through ACT exercises whilst helping them address their obsessions and compulsions.

Mindfulness-Based Cognitive Therapy (MBCT) combines Beckian cognitive therapy with modern mindfulness related methods. For those seeking the best online therapy for OCD, MBCT offers techniques to stay present and reduce engagement with intrusive thoughts. An online psychotherapist for OCD can teach patients mindfulness practices that often acconpany Exposure and Response Prevention (ERP). This leads to improved outcomes as practising ERP is a necessity when treating OCD.

​Depression is a serious mental health problem. Research has shown that it benefits significantly from third wave therapies. MBCT has been shown to effectively prevent relapse in individuals with recurrent depression. This is done through developing a mindful awareness of their thoughts and feelings. Numerous online therapy platforms make it possible to deliver MBCT effectively. This enables clients to practice mindfulness in their daily lives.

Dialectical Behavior Therapy (DBT) is focused on treating Borderline Personality Disorder (BPD). DBT focuses on building skills that help manage stressful situations, emotion regulation, interpersonal effectiveness and mindfulness. Online therapy can provide the environment to deliver a structured format for delivering DBT skills training. This can make it accessible to individuals who most benefit from attending sessions online regularly.

ACT has proven to effectively treat many types of anxiety disorders. It focuses on helping clients to accept their anxiety symptoms whilst committing to actions that reflect their values. It does not emphasise trying to eliminate anxiety altogether. This approach can aid in reducing the impact of anxiety and it’s impact on daily functioning. Online therapy provides the possibility of flexible scheduling and the consistent practice of ACT principles. This is very important for managing anxiety effectively.

​If you are considering searching for an OCD specialist online, it’s important to find someone trained in third wave therapies and ERP. This combination can help ensure a comprehensive approach to treatment. Commonly both the behavioural and cognitive aspects of OCD can be effectively addressed.

The best type of online therapy for OCD and many other mental health conditions can often include a combination of evidence-based treatments. Third wave therapies offer a flexible approach that is independent to commonly understood treatment patterns for various conditions. Patients should look for online therapy platforms that provide access to trained professionals in ACT, MBCT, and DBT, ensuring they receive the most effective care.

An online psychotherapist for OCD who is trained in modern forms of CBT, can offer a range of therapeutic techniques. These can range from traditional ERP to mindfulness practices and accompanying acceptance strategies. The increased popularity of online sessions makes frequent interactions and ongoing support more likely. This is critical for long-term success. Even when doing therapy online or over the telephone, patients can practice therapeutic exercises in real-time with their therapist whilst receiving immediate feedback and adjustments.

Third wave therapies represent an advancement in the treatment of mental health conditions that in some ways goes back to the success of first wave therapies. The common focus on mindfulness, acceptance and value-driven actions provides an effective approach that can be pursued through online platforms. No matter if a therapist is dealing with OCD, depression, anxiety or BPD, third wave therapies offer a menu of effective treatment
As the demand for mental health services grows whilst the stigma continues to decline, the integration of these therapies into online treatment will likely continue to expand. Patients seeking help can benefit seeking a highly skilled OCD specialist online. This will allow them to engage in the best online therapy for OCD and other mental health problems. With an online psychotherapist you can learn to manage your issues whilst improving your quality of life.

Click here to book a session for in-person or therapy over the telephone or online.

Mindfulness has surged in popularity throughout the western world, not only as a personal wellness practice but has also found it’s way as a critical component within many psychological therapies. Current research further underscores its efficacy in managing stress, OCD, anxiety and depression. It’s principles based straightforward approach makes it compatible with many styles of therapy.
Particularly, online delivery of therapy for OCD and more using third wave Cognitive Behavioural Therapies (CBT) has proven effective.. These can range from Mindfulness-Based Cognitive Therapy (MBCT) and Acceptance and Commitment Therapy (ACT) and have shown significant promise. Concurrent to the current demand and subsequent increase in digital health solutions, these types of therapies are accessible through numerous online and telephone platforms.

Mindfulness is the practice of staying present and connected with the here and now. It trains and promotes awareness of internal sensations such as thoughts and feelings. Although it is rooted in ancient meditation practices, mindfulness can be adapted into modern therapeutic settings in order to help individuals manage their mental health more effectively.

Recent research has provided further evidence that supports the benefits of mindfulness:

1. Stress Reduction: A study published in the Journal of the American Medical Association (JAMA) found that mindfulness meditation can significantly reduce psychological stress. Participants who engaged in an 8-week mindfulness program reported lower levels of stress and anxiety compared to the control group.
   
2. Enhanced Emotional Regulation: Research from Harvard University indicates that mindfulness practice can enhance emotional regulation. Mindfulness increases activity in brain regions associated with self-control and impulse control. It is again suggested that regular mindfulness practice can lead to lasting changes in brain function.
   
3. Improved Cognitive Function: A recent study revealed that mindfulness training can improve working memory and cognitive flexibility. Participants who underwent mindfulness training showed enhanced performance on tasks that require sustained attention.
   

Third wave CBT therapies represent an evolution in cognitive-behavioural approaches. These therapies integrate mindfulness to address not just the symptoms of mental health issues but often aim at behavioural changes in one’s life that align with personal values.

MBCT combines traditional cognitive behavioural techniques with mindfulness strategies. It aims to prevent the recurrence of depression by teaching individuals to recognize and not get as hooked from the negative thought patterns that can often relate to a depressive episode.

• Efficacy: A landmark study published in The Lancet found that MBCT is as effective as antidepressants in preventing relapse for sufferers of recurrent depression. Participants that practised MBCT showed a significant reduction in the risk of relapse over a two-year period.

ACT encourages individuals to accept their thoughts and feelings whilst promoting the idea of not paying them unnecessary attention or battling them. It aims for psychological flexibility through the practice of mindfulness and behavioural change strategies.

• Efficacy: Research in the Journal of Consulting and Clinical Psychology highlights that ACT is effective for a wide range of mental health conditions. These include anxiety disorders, depression and substance abuse.
  

Digital health platforms have revolutionized the delivery of mental health services. Online therapy and telephone therapy offer convenient and more affordable options for mental health support.

Online therapy platforms, such as Seekapsych and Talkspace, provide access to licensed therapists through video calls, messaging and chat sessions. Platforms often include mindfulness based interventions in their treatment protocols.

• Advantages:
  
  • Accessibility: Individuals in remote or underserved areas are afforded access to high-quality mental health care.
    
  • Convenience: Clients can schedule sessions at times that fit their busy lives as they don’t have to travel. Thus reducing barriers to consistent engagement.
    
  • Anonymity: Some people may feel more comfortable discussing sensitive issues during therapy within an online setting.
    
• Research: A study in the Journal of Medical Internet Research found that online mindfulness-based interventions are effective in reducing symptoms of anxiety and depression. Participants reported high satisfaction with the flexibility and accessibility online therapy provides.
  

Telephone therapy involves conducting therapeutic sessions over the phone. Many enjoy the simplicity of a phone call.

• Advantages:
  
  • Accessibility: As with online therapy, therapy over the phone reaches individuals in remote areas.
    
  • Low Barrier: Most people know how to use a telephone. Thus more people than ever will be able to conduct therapy.
    
  • Comfort: Some clients may feel more at ease doing phone therapy rather than through video or in person.
    
• Research: According to a study in the Clinical Psychology Review, telephone-based therapy which includes mindfulness-based approaches, was shown to be effective. Comparable to face-to-face therapy for various psychological issues, which included depression and anxiety.
  

Implementing third wave CBT therapies with mindfulness practices in online and telephone formats is a growing field.

Case Study: Online MBCT ProgramsSeveral platforms offer MBCT programs online. These often combine live sessions with self-guided work. The Oxford Mindfulness Centre has successfully deployed an online MBCT program that is the same as it’s in-person counterpart.

• Structure: These programs typically run for 8 weeks. Weekly live sessions are complemented by daily mindfulness practices.
• Outcomes: Participants report significant reductions in depressive symptoms. This coincided with a greater ability to manage stress. It was also found that the online format allows for greater flexibility whilst at the same time catering to a diverse range of participants.

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Case Study: ACT Through Digital PlatformsThere are many ACT-based programs which are available online.

• Structure: These platforms vary but often offer a combination of live sessions which include self-help modules and exercises.
  
• Outcomes: Users of digital ACT platforms report improvements in mental health. This often relates to emotional resilience and a stronger alignment with personal values.
  

As mental health care continues to evolve, the integration of mindfulness and third wave CBT therapies shows much promise. The convenience of online and telephone therapy breaks down barriers. This allows for effective treatments becoming available to a broader population.

The many benefits of mindfulness and its integration into third wave CBT therapies like MBCT and ACT provides an ideal environment for remote psychotherapy. The rise of online and telephone therapy platforms reflects relevant demand and makes these effective treatments accessible and convenient for many individuals.

Book an online therapy session now and address difficulties such as OCD and more.

Online therapy has grown to become a crucial component of mental health care as it offers an accessible, flexible and effective treatment for various psychological issues. These include obsessive-compulsive disorder (OCD), anxiety and many other difficulties. This article will investigate the world of online therapy and the role of cognitive-behavioural therapy (CBT) whilst considering the significance of online and telephone counselling in addressing mental health difficulties.

The internet has implemented new ways of doing things for many aspects of our lives. Mental health care is no exception. Online therapy, which is also known as teletherapy, makes use of digital platforms in order to connect patients with therapists through video calls, chat and email. These mediums of communication for conducting therapy have gained substantial traction, particularly during the COVID-19 pandemic. The perceived necessity of social distancing and limited in-person interactions greatly decreased the demand for in-person therapy.
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The selling point for conducting online therapy lies in its accessibility. It can be beneficial for individuals who live in remote areas, have mobility issues, or face time constraints. Most importantly it can help anyone as it is not less effective when compared to face to face therapy. Conferencing software which facilitate online therapy is commonly encrypted which allows for greater confidentiality than in-person therapy.

Obsessive-compulsive disorder (OCD) is a chronic condition that entails the experiencing of recurring thoughts and urges (obsessions) and associated behaviours (compulsions) that the individual feels compelled to repeat. In-person therapy has been the main medium through which OCD is treated. Online therapy is proving to be just as effective.
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The most effective treatment for OCD is cognitive-behavioural therapy (CBT). A must is the inclusion of a treatment approach called exposure and response prevention (ERP). ERP entails the gradual exposure towards feared objects or ideas while preventing compulsive behaviours that typically follow. Many online platforms enable therapists to guide patients through ERP exercises whilst providing real-time support and feedback.

Some of the most common mental health conditions are anxiety disorders. These affect millions worldwide. Anxiety disorders can manifest as generalized anxiety disorder (GAD), social anxiety, panic disorder and many more ways that don’t always fit neatly within a diagnostic category. Like OCD, anxiety disorders can be treated with the use of CBT.
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Making use of online therapy offers several advantages for anxiety treatment. The convenience of accessing therapy from home can reduce the anxiety associated with attending in-person sessions. Online therapy can also incorporate various therapeutic techniques that are associated with CBT. These include mindfulness and relaxation exercises, which patients can then practice at home.

Cognitive-behavioural therapy (CBT) represents a set of structured, time-limited therapies (not always) that focus on addressing thought patterns, behaviours and other sensations. CBT is highly effective for a range of mental health issues which include depression, OCD and many anxiety disorders.
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Online CBT sessions are structured the same as in-person ones. Therapists make use of video or telephone calls to engage with patients, whilst acting as a catalyst to help clients make helpful decisions and changes in their lives. Remote and in-person therapy allows for flexibility which enables patients to schedule sessions at most suitable times.

In addition to video-based therapy, online counselling can also be done through text-based therapy and telephone counselling. Each way of doing it is equally effective yet applies to varying preferences and needs.

• Text-Based Therapy: Platforms like Seekapsych and Talkspace offer text-based therapy, which allows patients to communicate with therapists via chat. This mode is particularly useful for clients that prefer writing than speaking. Writing occupies a different part of the brain than speaking. This allows for greater formulation and thus processing of personal difficulties.
  
• Telephone Counselling: Telephone counselling represents an in-between aspect of video and text-based therapy. It is accessible for individuals who prefer the anonymity of a phone call. Telephone therapy is effective for various issues, which includes crisis intervention and ongoing longer term therapy.
  

Studies have indicated the effectiveness of online therapy. Research published in the Journal of Anxiety Disorders found that online CBT was as effective as face-to-face therapy for treating anxiety and depression. Further more, a major study in the Journal of Medical Internet Research found that high patient satisfaction with teletherapy was reported. Subjects noted its convenience and ease of access.
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Nevertheless it should be stated that online therapy may not be suitable for everyone. Severe mental health conditions may require intensive treatment by psychologists, social workers and psychiatrists. Some patients of course require hospitalisation and are thus better managed with in-person care. Individuals with limited internet access or those uncomfortable with digital communication might find online therapy challenging.

Confidentiality has to represent a paramount element in a therapeutic setting. Many online therapy platforms adhere to enhanced encryption measures in order to protect patient information. Encrypted communication channels in order to fall in compliance with regulations like HIPAA (Health Insurance Portability and Accountability Act) helps ensure that a patient’s data remains confidential.

Online therapy has greatly aided the therapeutic treatment sphere. It makes treatment more accessible and adaptable towards individual considerations. For those grappling with OCD, anxiety, and other mental health challenges, online and telephone counselling can be very beneficial. The scope of online therapy is likely to expand which offers hope to those in need.

Whether through video calls, text-based chat or telephone sessions, how therapy is done remains the same: aiding individuals in exploring themselves, whilst developing coping strategies. This allows them to work towards a healthier life.

Recent studies have significantly advanced our understanding of the neural mechanisms underlying OCD. These findings will allow for the implementation of more personalised treatment approaches. Researchers have identified relevant neural networks that are considered to be associated with the severity of OCD symptoms.

The use of neuroimaging techniques such as functional MRI (fMRI) and positron emission tomography (PET) have allowed scientists to visualise the areas of the brain that are overactive in individuals that suffer from OCD. This has led to a better understanding of the disorder's expression within the human brain which can enable the development of targeted treatments that aim at addressing these neural circuits.

Findings such as the identification of hyperactivity in the cortico-striato-thalamo-cortical (CSTC) loop, which is involved in the regulation of habit and routine behaviours and it’s relevance to OCD has been crucial. Neuroimaging can help identify abnormalities in this loop, which allows for treatments to be tailored in order to address these specific areas.

​Further methods such as Connectome-based Predictive Modeling (CPM) allow for the integration of multimodal neuroimaging data, which allows for the prediction of individual treatment methodologies. This will allow for the personalisation of therapeutic interventions.

Having sufficient insight into one’s condition is crucial in the treatment of OCD. Studies indicate that the level of insight an individual achieves, can significantly influence the response to treatments like cognitive-behavioural therapy (CBT) and pharmacotherapy.

Patients with poor insight often do not recognise their obsessions and compulsions as excessive or sometimes don't recognise them in the first place. This can hinder treatment adherence and efficacy. This does not have to be related to intelligence but can also be related to a psychological defence. In order to address this, therapeutic strategies are being developed to enhance insight. These include motivational interviewing techniques to increase a patient’s awareness and acceptance of their condition in addition to the implementation of psychoeducation in order to provide a better understanding of OCD.

​Sufficient insight has been shown to improve the efficacy of CBT by making patients more receptive towards cognitive and behavioural techniques. Exposure and Response prevention remains as an integral part towards addressing OCD. This applies to face to face sessions and OCD targeting online therapy.

​Innovative treatments like ketamine and neuromodulation therapies have shown some early potential in minimising OCD symptoms. Ketamine has been found to rapidly decrease OCD symptoms. This is achieved by affecting the brain's glutamate system. Research indicates that ketamine's effects may involve the modification of activity in the frontal-striatal circuit, which has a direct effect on compulsive behaviours.

In one smaller study, patients with OCD received low doses of ketamine or saline via infusion (control group). Those who received ketamine reported a rapid decrease in OCD symptoms compared to those who received saline. Interestingly, these effects persisted beyond the drug's rapid metabolism by participant's metabolic systems. This may indicate a lasting impact on the brain’s neurochemistry (NIH Record, 2024).

Neuromodulation therapies such as transcranial magnetic stimulation (TMS) and deep brain stimulation (DBS) are being explored for their efficacy in modifiying OCD symptoms. TMS uses magnetic fields to stimulate specific brain areas, while DBS involves a more invasive method of implanting electrodes in order to modulate brain activity. Both approaches aim to correct the dysfunctional neural circuits associated with OCD.

​Thus offering hope for patients who do not respond to more conventional treatments (ScienceDaily, 2023). OCD therapy in London that often relies on CBT as the gold standard approach, sometimes also offers more technical methods such as above in order to treat the condition.

Some current researchs suggests that a chemical imbalance in the forebrain might be a significant driver of OCD symptoms. A study from the University of Cambridge discovered that dysregulation in brain chemicals, particularly involving glutamate and gamma-aminobutyric acid (GABA), could act as a major driver for compulsive behaviours and the anxiety associated with OCD.

Glutamate is the brain's primary excitatory neurotransmitter, and its imbalance can lead to excessive neuronal firing which may contribute towards the intrusive thoughts and compulsions that is often seen in OCD. GABA is an inhibitory neurotransmitter that counterbalances glutamate. Restoring the balance between these neurotransmitters could help positively affect OCD symptoms.

​This discovery allows for the opening up of new avenues for developing treatments that specifically target these chemical imbalances (ScienceDaily, 2023).

​Deep Brain Stimulation (DBS) is proving to be highly effective for more treatment-resistant OCD. This therapy involves implanting electrodes in specific brain regions in order to regulate relevant activity. DBS mostly targets the brain's CSTC loop, which is known to be hyperactive in individuals that suffer from OCD. By modulating the activity in this loop, DBS can significantly help reduce OCD symptoms.
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Despite its efficacy, DBS carries risks such as complications from hardware implantation and the potential for new obsessions related to the the implanted device The invasiveness of this approach will often make it a last point of call. An effective implementation of DBS requires a close therapeutic alliance between the patient, the neurosurgical team and medical staff such as psychiatrists. Ongoing research aims to refine this method and whilst further understanding its long-term benefits (SciTechDaily, 2024).

Some argue that from an evolutionary perspective, OCD and related anxiety disorders may have roots in adaptive mechanisms related to survival. The compulsive behaviours and heightened anxiety could be remnants of adaptive responses that did enhance survival chances in ancestral environments. For example, compulsive checking behaviours might have evolved in order to achieve increased safety from predators other environmental threats, while contamination fears could have developed in order to avoid threats such as viruses. 

Understanding these evolutionary related hypotheses can provide insights into why these disorders manifest and how they can be effectively addressed. For example, treatments such as CBT that focus on rechannelling these maladaptive behaviours into productive activities might be particularly effective. This perspective also highlights the importance of addressing the underlying anxiety that drives compulsive behaviours, rather than solely focusing on the behaviours themselves (University of Utah, 2023).

​Many forms of OCD therapy near you will address what drives your anxiety aside from looking at methodologies such as exposure and response prevention.

​The latest research on OCD is expanding our understanding of its neurobiological underpinnings whilst allowing for the creation of cutting-edge treatment protocols. More personalised treatments that are based on neuroimaging, new pharmacological approaches like ketamine and advanced neuromodulation techniques like DBS are involved at the forefront of modern day research.

These advancements hold promise for improving the quality of life for individuals suffering from OCD through more effective and targeted interventions. Modern findings like those above mean that clinicians and researchers can continue to develop and refine treatment strategies that aid in addressing the complexity of OCD.

This may ultimately lead to better outcomes for those affected by this challenging disorder. As this is cutting edge research, always make sure that any mental health professional offers Exposure and Response prevention when looking for OCD therapy near you.

When people are happy they find it much easier to be able to connect with those around them. Being able to connect with others is a prerequisite to feeling a sense of belonging and satisfaction. This can be a difficult thing to achieve in modern times, because an adult's primary focus is on achievement. This can often make people believe that they have to focus on doing stuff in order to get a sense of well-being and self worth. Spending time with others enjoyably has to therefore be planned weeks in advance.

Another hindrance for being able to connect with others lays in the amount of distress someone may experience in their life. Constant stress and worry or low mood can make people withdraw or believe that even every day tasks are fires that urgently need to be extinguished.

A focus on achievement or a consistent sense of low mood, stress and / or worry can therefore hinder being able to connect with those around us. The chemicals related to well-being during the process of connecting are thus absent which means that people will be missing essential elements of an important stress mitigation process. Being able to connect can have an enormous soothing quality which is mainly achieved through face to face interaction.

The aforementioned tendencies mean that people often create environments that match these. This could mean that someone sets up a really busy work schedule, as being busy means that they don't feel bad or guilty. Next to this, staring at a screen and having that as a primary source of interaction with others is in no way a replacement of in-person connection.

It is therefore important that people create and manage their own environment in a way that allows them to make time to be able to connect with others. Ideally in a non task focused context. This could relate to doing enjoyable activities together such as football. Who is present is also important. If someone is very threat focused and constantly get's angry for example, then this too will act as hindrance from getting the most out of connecting.

It helps to understand that threat based thinking is a concept often addressed in Compassion Focused Therapy (CFT). This form of CBT looks at something called the treat mode. The threat mode is a mode someone can be in when they see their environment as dangerous. When the mind is in the threat mode, it will start a survival strategy by thinking ahead a lot, focusing on the threatening end of the spectrum when projecting into the future, whilst also responding strongly to even neutral stimuli (getting anxiety symptoms when receiving a letter through the post). 

Because of this, people will do something called safety seeking strategies and safety behaviours. These are behaviours that keep a view alive. Someone who for example avoids checking their e-mails because of experiencing a sense of threat every time an e-mail arrives, may get a sense of well-being in the short term by doing so, but in the long term they confirm that checking e-mails is a threatening activity. This can often keep threat perceptions going. That's why avoidance is one of the things that is addressed often in online therapy for anxiety.

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Some people would address other types of safety behaviours during telephone counselling sessions. These could be safety behaviours that represent the opposite of avoidance. Such as over-addressing things. The anxious student that immediately has to address every perceived issue whilst needing to be very certain about things can be an example. This is  the opposite of procrastination which is form of avoidance.

Finding suitable therapy near you is therefore very important. When a qualified professional can view your difficulties from the 'outside', they can find it easier to spot problematic patterns compared to the sufferer who is more subjectively involved. It does not matter whether you do in-person sessions or something like telephone counselling, the important thing is that the professional you look for is qualified and knowledgeable.

Due to the competitive nature of sports and it’s associated demands, physical prowess often takes the spotlight. The mind plays an equally pivotal role in an athlete's performance and is essential in order to achieve the necessary resilience to achieve a high level. Sports psychology is a fascinating field which operates at the junction of athletics and psychological science and delves into how mental factors influence sporting ability and how sports influence psychological well-being. A qualified professional can help through various mediums, be it through telephone therapy, online therapy or face-to-face sessions with a qualified psychologist or CBT therapist. The principles of sports psychology offer valuable insights not just for athletes, but for anyone looking to enhance their mental strength and focus.

The discipline of Sports psychology emerged in the early 20th century, evolving from a niche interest to a central component of athletic training programs worldwide. Although it’s initial focus was on research and addressing motivation and personality, the field grew and expanded to include the implementation of methods related to mental training, visualisation, focus, and resilience. These are elements crucial for high-stakes environments that expand beyond sports arenas.

The theories and techniques of sports psychology have profound implications and are often mirrored in other domains beyond athletics, such as certain paradigms within psychology and psychotherapy:

1. Cognitive Behavioural Therapy (CBT): Just as a CBT therapist near you would address problematic internal experiences such as negative thought patterns and behaviours, sports psychologists use similar strategies to help athletes overcome mental barriers in order to enhance performance. The focus on structured, goal-oriented approaches in both fields further underscores the effectiveness on addressing internal processing and behaviours..
   
2. Online Therapy and Accessibility: The lockdown’s driven growth of online therapy has made sports psychology more accessible to athletes and non-athletes alike. A psychologist online can offer mental skills training, performance coaching and therapeutic support that is equal to in-person mental health care.
   
3. OCD Treatment: The meticulousness and repetitive practice in sports can sometimes mirror the themes and patterns seen in OCD. Sports psychology often focuses on strategies for managing perfectionism and related compulsive behaviours. This can provide insights that can inform common approaches towards OCD treatment. For example, techniques that enhance focus and manage anxiety in sports may be applicable in managing OCD symptoms (emphasizing routine, mindfulness and acceptance).
   
4. Telephone Therapy: For convenience sake, athletes and individuals seeking psychological support can also benefit from the convenience of telephone therapy. This modality allows for regular, flexible communication with a therapist which ensures mental health remains a priority even with a demanding travel schedule or training regimen.
   

The primary audience for sports psychology are of course athletes, the field's insights can nevertheless be invaluable for anyone interested in the association between mental and physical performance. The strategies used in sports psychology—such as visualisation, stress management, and mental resilience—can be adapted to enhance performance in various life domains, ranging from academic and career success all the way to personal growth and well-being.

Sports psychology offers an interesting vantage point of which to view human potential, resilience and many more aspects of the mind. Whether you're an athlete looking to fine-tune your mental game, a professional navigating high-pressure environments or an individual interested in achieving growth and well-being, the principles of sports psychology can offer valuable guidance and tools. As this field continues to evolve, its integration with practices like CBT and outreach towards recent mediums such telephone therapy and online therapy, sports psychology is reaching a wider and wider audience.