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6 Things To Know Before Hiring Online Counselling Services

6 Things To Know Before Hiring Online Counselling Services

If you read the statistics on depression and unhappiness, you will find them really shocking. What is more shocking is the fact that most people never consider taking help either as counselling or medications to treat this potentially life threatening condition. A 2015 statistics published in Huffington Post suggests that globally, there are almost 350 Million people  who are affected by some form of depression and 11% of the population have depression disorder by the time people reach the age of 18.

To effectively deal with the depression and its symptoms, people resort to different practices: either they use medications, start meditation practices or take on individual counselling. Counselling however, can either be delivered through personal one to one coaching sessions or even through online sessions.

If you wish to explore online counselling services and want to hire an online coach, here is what you need to know:

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You need to search and find credible coaches and experts

Online world is full of fake experts- people with fake credentials can pose themselves as expert counsellors and coaches. You need to find credible and professional coaches who carry good repute and word-of-mouth. There are many online sources or directories where you can find local as well as international online counsellors.

You can even find coaches through coachme app which is now considered as one of the leading sources of online coaches offering services in different segments. Angie’s list can also be a great source for you to find some really good professionals in your local area or online. A quick search on yellow pages or even yelp can help you a great extent in this regard. Yelp is also good in the sense you can find professionals from other international cities also to whom you can contact also for Skype sessions.

Pricing of good counsellors will often be same

Finding an online coach can be great time saving activity but it may not save you cost when it comes to doing therapy sessions with well-known and qualified persons. You need to be sure about the cost and negotiate if you can, before you pay online. A call to the office of the counsellor may do wonders for you, before booking an online session. If you are seeking help through mutual exchange of emails (one of the cheapest methods of securing online help from a professional counsellor than it may cost you around $25 to $125 per email exchange. Normally, therapists will charge you on per minute or per hour basis also.

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Buying the right plan

Online booking for a counselling session is not as simple as it looks, there may be different pricing plans available. It is always extremely important that you call the person and understand the pricing plans before opting for any plan.

Normally, the pricing plans are tiered and are quoted on per session basis however; there can be further costs as you opt for per minute or per hour pricing. Your counselor generally knows how long the session will take, but if she is booking you for an unusually big session, it is most probably an attempt to get more money from you – so alway workout the pricing before you book.

Make sure you have the right equipment

To effectively utilise the online training session you need a high speed internet connection and a PC or a Smartphone. Most coaches offer Skype sessions therefore make sure you also have a headphone/earphone ready.

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If you are planning to take sessions through your tab or smartphone, make sure you are sitting somewhere and not running around or doing other stuff while taking the therapy session.

Your counsellor may not give you more time

One of the key reasons as to why counsellors prefer to serve clients online is to increase their client base. High levels of client base however, also means less time given to each client. When booking a professional counsellor, always makes sure she is ready to give you the required amount of time and as per the rates charged.

Always go local

Online counselling is a virtual world and you can encounter many experts at international level, however it is always great if you can find a local expert who is willing to offer you online sessions.

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Therapy sometimes requires one to one interaction in real-time environment, therefore you need to have access to a person who is approachable and local. But what is important is that you should not stop going for online counselling if you can’t find local providers. In most cases, remote providers may be the best option for you.

Finding an online counsellor is easy. The key is to find the one who is professional and offers you value for the money. You need to do your homework before opting for any external help. A quick tip or recommendation from your existing therapist can also do wonders for you.

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Adnan Manzoor

Data Analyst & Life Coach

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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