Calmerry offers you an easy way to make additional income. I recommend it as a side hustle if you prefer flexibility. They manage marketing, advertising, and billing, and you can focus on your clients and set up your day as you like.
There are over 400 types of psychotherapy. So, no wonder that many people feel overwhelmed and refrain from seeking help because they don't know what to look for or expect.
This uncertainty can be a significant barrier to getting the support one needs. To help clear up some of this confusion, we've created a quiz to guide you through the maze of therapeutic approaches.
Who is this quiz for?
It’s for anyone curious about starting therapy or feels they might need a bit of help but isn't quite sure what to look for.
It's also for those who want to understand what to expect from the sessions and what tools therapists use.
Is the quiz accurate?
This quiz is based on 12 common therapy approaches. It won't cover everything, but it's a good start. Think of it as a friendly nudge in the right direction, not the whole map.
It's also important to note: while finding a therapy type that resonates with you can be beneficial, research shows that factors like the therapeutic alliance – the collaborative partnership and bond between you and your therapist – often play a more crucial role in the success of therapy.
How to take the quiz and understand the results
Just go through these 8 questions and pick the answer that feels most like you.
In the end, the letter(s) you've picked the most will point to a type (or types) of therapy that might suit you.
Each letter in your answers matches up with a type of therapy:
A) Want to identify unhelpful thoughts and learn to challenge them.
B) Seek to unlock your inner motivation and find personal reasons for change.
C) Value a supportive space where you can explore your feelings in depth.
D) Look for quick solutions and prefer focusing on the "here and now."
E) Are interested in discovering the story of your life and reshaping it.
F) Want to learn skills to regulate your emotions and improve relationships.
G) Aim to improve interpersonal relationships and communication skills.
H) Need to address and heal from past trauma in a way that's focused and specialized.
I) Prefer an approach that uses techniques from different therapies tailored to you.
J) Are looking to incorporate mindfulness and present-moment awareness into coping with issues.
K) Desire a therapy that adapts to fit your unique needs and circumstances.
L) Wish to focus on personal growth and self-actualization.
2. When thinking about your mental health journey, you prefer:
A) A structured approach with measurable goals.
B) To be guided to find your own path and solutions.
C) To have a therapist who listens deeply and reflects your feelings back to you.
D) To work in a goal-oriented way that emphasizes your strengths.
E) To explore the narrative arc of your life, including past, present, and future.
F) To work on specific life skills in a systematic way.
G) To improve how you interact with others and manage interpersonal situations.
H) To engage in a process tailored to your particular experiences of trauma.
I) To blend elements that work best for you from a variety of therapeutic methods.
J) To be present with your thoughts without judgment and to develop a deeper sense of calm.
K) To use a blend of methods that evolve with you over time.
L) To focus on self-exploration and finding meaning in your experiences.
3. In your ideal therapy session, you are:
A) Challenging negative thought patterns and behaviors.
B) Building motivation and readiness to change certain behaviors.
C) Being understood and accepted for who you are.
D) Focusing on specific problems and developing concrete solutions.
E) Reauthoring your personal story and the way you view your problems.
F) Learning to tolerate distress and improve your emotional regulation.
G) Working through interpersonal deficits and building social skills.
H) Processing traumatic events in a safe and controlled manner.
I) Drawing from a toolkit of different therapeutic techniques as needed.
J) Practicing mindfulness to increase awareness and reduce stress.
K) Integrating various techniques in a cohesive approach that changes as you do.
L) Emphasizing personal growth and fulfillment.
4. When you encounter stress or anxiety, you find it most helpful to:
A) Challenge and replace negative thoughts with positive ones.
B) Discover personal motivations to manage stress constructively.
C) Have a supportive and empathetic listener to help you process your feelings.
D) Focus on quick strategies to alleviate immediate stress.
E) Rewrite internal narratives that contribute to stress.
F) Use specific techniques to tolerate and reduce intense emotions.
G) Explore how your relationships can influence your stress levels.
H) Seek therapy designed to address and process traumatic stressors.
I) Apply a mix of strategies that you've learned work best for you.
J) Practice mindfulness exercises to stay grounded and calm.
K) Work with a variety of therapeutic practices to find what reduces stress for you.
L) Focus on personal growth to overcome stress.
5. If you want to understand more about why you feel or behave the way you do, you would:
A) Look at how your thoughts affect your emotions and behavior.
B) Reflect on your past and current motivations.
C) Engage in self-reflection in a non-judgmental space.
D) Set goals to uncover how your strengths can inform your behavior.
E) Examine the personal stories you've created about your life.
F) Learn to identify triggers and develop coping strategies.
G) Discuss past and current relationships to find patterns.
H) Engage with therapies that address past traumas affecting your behavior.
I) Use a combination of approaches to uncover underlying reasons for your behavior.
J) Use mindfulness to become more aware of the connection between your thoughts, feelings, and behaviors.
K) Explore a variety of techniques to deepen self-understanding.
L) Empower yourself through increased self-awareness.
6. When discussing your life and issues in therapy, you prefer to:
A) Focus on changing thought patterns and behaviors.
B) Find the drive within yourself to make positive changes.
C) Be genuine and have your therapist truly understand you.
D) Keep the conversation future-oriented and goal-directed.
E) Tell your story and see where you can rewrite chapters for a better outcome.
F) Address problems with a balance of acceptance and change strategies.
G) Enhance your ability to form and maintain healthy relationships.
H) Process and heal from traumatic experiences in your past.
I) Combine different therapeutic strategies that fit your current situation.
J) Be present with your current experiences and integrate them mindfully.
K) Have the flexibility to integrate various approaches as you progress.
L) Understand and realize your potential and personal growth.
7. Your ideal outcome from therapy would be to:
A) Overcome specific psychological barriers and improve overall functioning.
B) Feel more motivated and prepared to tackle life's challenges.
C) Experience personal growth and self-acceptance.
D) Achieve quick resolution of your presenting problems.
E) Transform your life narrative into a more positive and empowering one.
F) Gain better control over your emotional responses and interpersonal skills.
G) Improve the quality of your relationships and communication.
H) Find resolution and a sense of peace after traumatic experiences.
I) Benefit from a therapy that is custom-fit to your unique personality and life context.
J) Develop a greater sense of awareness and presence in your everyday life.
K) Explore and harmonize different parts of your life and experiences.
L) Foster a deeper connection with yourself and your life's direction.
8. In dealing with emotional pain, you would like to:
A) Learn practical skills to reduce symptoms and prevent relapse.
B) Understand the root cause of your pain to motivate a change in behavior.
C) Be in an empathic environment where your feelings are valued and heard.
D) Focus on solutions that can bring immediate relief.
E) Reinterpret your past experiences to reduce their impact on your current emotional pain.
F) Apply strategies to tolerate distress and improve relationships affected by your pain.
G) Examine how your interactions with others can influence your emotional experiences.
H) Directly address and process traumatic memories that contribute to your pain.
I) Use a variety of therapeutic methods to find what gives you relief.
J) Practice mindfulness to help separate yourself from the pain and gain perspective.
K) Utilize an adaptable set of therapeutic practices to address different aspects of your pain.
L) Pursue self-actualization to transcend your pain and find meaning.
Next steps after the quiz
Once you finish, you might have a clearer idea of what you're looking for.
And if you're ready for the next step, come on over to Calmerry. We have over 1,000 trained and experienced mental health professionals.
You will start with a survey, where you can tell us about your needs and preferences – and we'll match you with an online therapist in 1 hour.
Don't worry if you're still not 100% sure – our therapists are trained in over 30 different approaches. They'll be there to work out the best approaches for you. And we’re all about finding the right fit for you.
There are over 400 types of psychotherapy. So, no wonder that many people feel overwhelmed and refrain from seeking help because they don't know what to look for or expect.
This uncertainty can be a significant barrier to getting the support one needs. To help clear up some of this confusion, we've created a quiz to guide you through the maze of therapeutic approaches.
Who is this quiz for?
It’s for anyone curious about starting therapy or feels they might need a bit of help but isn't quite sure what to look for.
It's also for those who want to understand what to expect from the sessions and what tools therapists use.
Is the quiz accurate?
This quiz is based on 12 common therapy approaches. It won't cover everything, but it's a good start. Think of it as a friendly nudge in the right direction, not the whole map.
It's also important to note: while finding a therapy type that resonates with you can be beneficial, research shows that factors like the therapeutic alliance – the collaborative partnership and bond between you and your therapist – often play a more crucial role in the success of therapy.
How to take the quiz and understand the results
Just go through these 8 questions and pick the answer that feels most like you.
In the end, the letter(s) you've picked the most will point to a type (or types) of therapy that might suit you.
Each letter in your answers matches up with a type of therapy:
A) Want to identify unhelpful thoughts and learn to challenge them.
B) Seek to unlock your inner motivation and find personal reasons for change.
C) Value a supportive space where you can explore your feelings in depth.
D) Look for quick solutions and prefer focusing on the "here and now."
E) Are interested in discovering the story of your life and reshaping it.
F) Want to learn skills to regulate your emotions and improve relationships.
G) Aim to improve interpersonal relationships and communication skills.
H) Need to address and heal from past trauma in a way that's focused and specialized.
I) Prefer an approach that uses techniques from different therapies tailored to you.
J) Are looking to incorporate mindfulness and present-moment awareness into coping with issues.
K) Desire a therapy that adapts to fit your unique needs and circumstances.
L) Wish to focus on personal growth and self-actualization.
2. When thinking about your mental health journey, you prefer:
A) A structured approach with measurable goals.
B) To be guided to find your own path and solutions.
C) To have a therapist who listens deeply and reflects your feelings back to you.
D) To work in a goal-oriented way that emphasizes your strengths.
E) To explore the narrative arc of your life, including past, present, and future.
F) To work on specific life skills in a systematic way.
G) To improve how you interact with others and manage interpersonal situations.
H) To engage in a process tailored to your particular experiences of trauma.
I) To blend elements that work best for you from a variety of therapeutic methods.
J) To be present with your thoughts without judgment and to develop a deeper sense of calm.
K) To use a blend of methods that evolve with you over time.
L) To focus on self-exploration and finding meaning in your experiences.
3. In your ideal therapy session, you are:
A) Challenging negative thought patterns and behaviors.
B) Building motivation and readiness to change certain behaviors.
C) Being understood and accepted for who you are.
D) Focusing on specific problems and developing concrete solutions.
E) Reauthoring your personal story and the way you view your problems.
F) Learning to tolerate distress and improve your emotional regulation.
G) Working through interpersonal deficits and building social skills.
H) Processing traumatic events in a safe and controlled manner.
I) Drawing from a toolkit of different therapeutic techniques as needed.
J) Practicing mindfulness to increase awareness and reduce stress.
K) Integrating various techniques in a cohesive approach that changes as you do.
L) Emphasizing personal growth and fulfillment.
4. When you encounter stress or anxiety, you find it most helpful to:
A) Challenge and replace negative thoughts with positive ones.
B) Discover personal motivations to manage stress constructively.
C) Have a supportive and empathetic listener to help you process your feelings.
D) Focus on quick strategies to alleviate immediate stress.
E) Rewrite internal narratives that contribute to stress.
F) Use specific techniques to tolerate and reduce intense emotions.
G) Explore how your relationships can influence your stress levels.
H) Seek therapy designed to address and process traumatic stressors.
I) Apply a mix of strategies that you've learned work best for you.
J) Practice mindfulness exercises to stay grounded and calm.
K) Work with a variety of therapeutic practices to find what reduces stress for you.
L) Focus on personal growth to overcome stress.
5. If you want to understand more about why you feel or behave the way you do, you would:
A) Look at how your thoughts affect your emotions and behavior.
B) Reflect on your past and current motivations.
C) Engage in self-reflection in a non-judgmental space.
D) Set goals to uncover how your strengths can inform your behavior.
E) Examine the personal stories you've created about your life.
F) Learn to identify triggers and develop coping strategies.
G) Discuss past and current relationships to find patterns.
H) Engage with therapies that address past traumas affecting your behavior.
I) Use a combination of approaches to uncover underlying reasons for your behavior.
J) Use mindfulness to become more aware of the connection between your thoughts, feelings, and behaviors.
K) Explore a variety of techniques to deepen self-understanding.
L) Empower yourself through increased self-awareness.
6. When discussing your life and issues in therapy, you prefer to:
A) Focus on changing thought patterns and behaviors.
B) Find the drive within yourself to make positive changes.
C) Be genuine and have your therapist truly understand you.
D) Keep the conversation future-oriented and goal-directed.
E) Tell your story and see where you can rewrite chapters for a better outcome.
F) Address problems with a balance of acceptance and change strategies.
G) Enhance your ability to form and maintain healthy relationships.
H) Process and heal from traumatic experiences in your past.
I) Combine different therapeutic strategies that fit your current situation.
J) Be present with your current experiences and integrate them mindfully.
K) Have the flexibility to integrate various approaches as you progress.
L) Understand and realize your potential and personal growth.
7. Your ideal outcome from therapy would be to:
A) Overcome specific psychological barriers and improve overall functioning.
B) Feel more motivated and prepared to tackle life's challenges.
C) Experience personal growth and self-acceptance.
D) Achieve quick resolution of your presenting problems.
E) Transform your life narrative into a more positive and empowering one.
F) Gain better control over your emotional responses and interpersonal skills.
G) Improve the quality of your relationships and communication.
H) Find resolution and a sense of peace after traumatic experiences.
I) Benefit from a therapy that is custom-fit to your unique personality and life context.
J) Develop a greater sense of awareness and presence in your everyday life.
K) Explore and harmonize different parts of your life and experiences.
L) Foster a deeper connection with yourself and your life's direction.
8. In dealing with emotional pain, you would like to:
A) Learn practical skills to reduce symptoms and prevent relapse.
B) Understand the root cause of your pain to motivate a change in behavior.
C) Be in an empathic environment where your feelings are valued and heard.
D) Focus on solutions that can bring immediate relief.
E) Reinterpret your past experiences to reduce their impact on your current emotional pain.
F) Apply strategies to tolerate distress and improve relationships affected by your pain.
G) Examine how your interactions with others can influence your emotional experiences.
H) Directly address and process traumatic memories that contribute to your pain.
I) Use a variety of therapeutic methods to find what gives you relief.
J) Practice mindfulness to help separate yourself from the pain and gain perspective.
K) Utilize an adaptable set of therapeutic practices to address different aspects of your pain.
L) Pursue self-actualization to transcend your pain and find meaning.
Next steps after the quiz
Once you finish, you might have a clearer idea of what you're looking for.
And if you're ready for the next step, come on over to Calmerry. We have over 1,000 trained and experienced mental health professionals.
You will start with a survey, where you can tell us about your needs and preferences – and we'll match you with an online therapist in 1 hour.
Don't worry if you're still not 100% sure – our therapists are trained in over 30 different approaches. They'll be there to work out the best approaches for you. And we’re all about finding the right fit for you.
Social anxiety can make everyday situations feel overwhelming and scary. Things like going to parties, giving presentations, or even just chatting with friends can be really tough.
At Calmerry, we get how much courage it takes to reach out for help. We feel really lucky to have been able to support our clients as they overcome their social anxiety and build lives they love.
This is Sarah, who learned to cope with social anxiety through acceptance
“Growing up, I was always the quiet, introspective girl. I can't say that I struggled to make friends – vice versa, I'm always surrounded by cool people, my personal trusted circle. Most people usually think I'm an extravert – which is actually a rush of adrenaline I experience in social situations.
Yes, one can have social phobia and be very social, energetic, fun, a leader! But birthday parties, school presentations, job interviews, even just raising my hand in class always filled me with dread. I deliberately skipped dozens of parties and meetings in my life because [highlight]the fear of social anxiety is paralyzing and unpleasant, it makes you want to stay in your cozy, safe space.[/highlight]
Ironically, my career as a project manager is all about working with people. Leading meetings, facilitating discussions, managing conflicts, negotiating with upper management – it all requires the very social skills that terrified me.
I felt like an impostor. I was constantly on edge that someone would see through my professional mask and realize how anxious I really was. This was based on real awkward moments when anxiety made me freeze and run out of breath out of nowhere, for no reason, just in the middle of my speeches.
And after yet another anxiety attack in the middle of a big presentation, I knew I needed help. It was the period of the new career stage, and social phobia was just blocking my growth and full potential. That's when I found my therapist through Calmerry, about 7 months ago.
We traveled to my deep past, trying to understand when and why it happened, what social situations and traumas triggered my constant alert. It was a huge multilayered combo that created a tangled web of negative thoughts and beliefs that fueled my anxiety.
Through therapy, I began to understand that my worth isn't defined by others' judgments.
People with social anxiety experience an additional layer of anxiety, feeling anxious about their anxiety, as it feels awkward when others witness those moments. In therapy, I learned to be okay with this and accept this part of me, which helps me bounce back much faster. [highlight]Therapy helped me realize that my social anxiety doesn't make me weak or broken. It's a part of me, but it doesn't define me.[/highlight]
Most importantly, this self-acceptance of my vulnerability gave me a powerful tool to cope with anxiety attacks – to allow myself to pause. One minute to breathe, just a few seconds during a meeting when I say, "One moment, please," or going out of a loud party to take time for myself when I feel it. I learned to be okay with this part of my life but no longer let it control or define me.
My therapist also taught me how to actually use deep breathing and realistic self-talk to manage anxious moments. Slowly but surely, I started venturing outside my comfort zone when I wanted to and accepting that discomfort is a normal part of growth.
Therapy wasn't a magic wand that made my social anxiety disappear overnight. Now see that it doesn’t work this way. But it gave me tools to break free from my anxiety cage.
I still get nervous before presentations or difficult conversations, but now I have an inner voice reminding me that I'm capable and resilient. And I can focus on and enjoy many more charismatic sides of my personality! I no longer view myself as just a "ball full of anxiety."
I still have a ways to go, but I'm excited for the journey ahead for the first time and so proud of myself.”
Don't let social anxiety control your life any longer
At Calmerry, we understand the courage it takes to seek help for social anxiety. The stories like Sarah's are a testament to the transformative power of therapy for social anxiety and the resilience of the human spirit.
On our platform, you get a safe, supportive space to explore your challenges and work toward your goals.
Our trained mental health professionals have the experience and expertise to help you navigate your unique journey toward healing and personal growth. With their guidance and your dedication, you can learn to manage your anxiety, build self-confidence, and embrace your authentic self.
Start your journey today toward a more fulfilling life. Start with a 10-minute questionnaire – and get matched with your therapist within 1 hour.
Social anxiety can make everyday situations feel overwhelming and scary. Things like going to parties, giving presentations, or even just chatting with friends can be really tough.
At Calmerry, we get how much courage it takes to reach out for help. We feel really lucky to have been able to support our clients as they overcome their social anxiety and build lives they love.
This is Sarah, who learned to cope with social anxiety through acceptance
“Growing up, I was always the quiet, introspective girl. I can't say that I struggled to make friends – vice versa, I'm always surrounded by cool people, my personal trusted circle. Most people usually think I'm an extravert – which is actually a rush of adrenaline I experience in social situations.
Yes, one can have social phobia and be very social, energetic, fun, a leader! But birthday parties, school presentations, job interviews, even just raising my hand in class always filled me with dread. I deliberately skipped dozens of parties and meetings in my life because [highlight]the fear of social anxiety is paralyzing and unpleasant, it makes you want to stay in your cozy, safe space.[/highlight]
Ironically, my career as a project manager is all about working with people. Leading meetings, facilitating discussions, managing conflicts, negotiating with upper management – it all requires the very social skills that terrified me.
I felt like an impostor. I was constantly on edge that someone would see through my professional mask and realize how anxious I really was. This was based on real awkward moments when anxiety made me freeze and run out of breath out of nowhere, for no reason, just in the middle of my speeches.
And after yet another anxiety attack in the middle of a big presentation, I knew I needed help. It was the period of the new career stage, and social phobia was just blocking my growth and full potential. That's when I found my therapist through Calmerry, about 7 months ago.
We traveled to my deep past, trying to understand when and why it happened, what social situations and traumas triggered my constant alert. It was a huge multilayered combo that created a tangled web of negative thoughts and beliefs that fueled my anxiety.
Through therapy, I began to understand that my worth isn't defined by others' judgments.
People with social anxiety experience an additional layer of anxiety, feeling anxious about their anxiety, as it feels awkward when others witness those moments. In therapy, I learned to be okay with this and accept this part of me, which helps me bounce back much faster. [highlight]Therapy helped me realize that my social anxiety doesn't make me weak or broken. It's a part of me, but it doesn't define me.[/highlight]
Most importantly, this self-acceptance of my vulnerability gave me a powerful tool to cope with anxiety attacks – to allow myself to pause. One minute to breathe, just a few seconds during a meeting when I say, "One moment, please," or going out of a loud party to take time for myself when I feel it. I learned to be okay with this part of my life but no longer let it control or define me.
My therapist also taught me how to actually use deep breathing and realistic self-talk to manage anxious moments. Slowly but surely, I started venturing outside my comfort zone when I wanted to and accepting that discomfort is a normal part of growth.
Therapy wasn't a magic wand that made my social anxiety disappear overnight. Now see that it doesn’t work this way. But it gave me tools to break free from my anxiety cage.
I still get nervous before presentations or difficult conversations, but now I have an inner voice reminding me that I'm capable and resilient. And I can focus on and enjoy many more charismatic sides of my personality! I no longer view myself as just a "ball full of anxiety."
I still have a ways to go, but I'm excited for the journey ahead for the first time and so proud of myself.”
Don't let social anxiety control your life any longer
At Calmerry, we understand the courage it takes to seek help for social anxiety. The stories like Sarah's are a testament to the transformative power of therapy for social anxiety and the resilience of the human spirit.
On our platform, you get a safe, supportive space to explore your challenges and work toward your goals.
Our trained mental health professionals have the experience and expertise to help you navigate your unique journey toward healing and personal growth. With their guidance and your dedication, you can learn to manage your anxiety, build self-confidence, and embrace your authentic self.
Start your journey today toward a more fulfilling life. Start with a 10-minute questionnaire – and get matched with your therapist within 1 hour.
In 2023, we looked into some problems women leaders face at work and found something big: about 30% of companies don’t track employees’ mental well-being at all.
That may be a significant miss because it means they might not know if their team is struggling or if they could do something to help them feel better.
Moreover, organizations often don't know what exactly to ask to get a real sense of their employees' well-being and job satisfaction. Especially when it comes to such sensitive areas as mental health.
Our check-in tool is designed to change that. It provides a structured yet simple way to assess well-being and opens up a dialogue between employees and management.
This quiz can help identify areas that need attention and, ultimately, create a workplace where everyone feels valued and heard.
360° Workplace mental health check-in
This check-in contains the following questions as below.
Please rate each question on a scale from 0 to 10, where 0 means you strongly disagree or have not experienced it at all, and 10 means you strongly agree or experience it frequently.
Work environment
1. How manageable is your current workload?
2. How conducive is your work environment to your overall well-being?
3. How much autonomy do you feel you have over your tasks and decisions at work?
4. How flexible are your working conditions (e.g., schedule, location)?
5. For remote or hybrid employees: How supported do you feel while working remotely?
Job satisfaction and engagement
6. How satisfied are you with your job?
7. What is your overall morale and enthusiasm toward your work?
8. How clear are you about your role and expectations at work?
Recognition and feedback
9. How valued do you feel at work?
10. How often do you feel your efforts and achievements are recognized at work?
11. How frequently do you receive constructive feedback that helps you improve?
Health and well-being
12. How well do you feel you are managing your work-life balance?
13. How would you rate your current level of stress at work?
14. Considering your physical health, how well do you feel?
15. Considering your mental health, how well do you feel?
16. How do you feel your work impacts your personal life?
17. How supported do you feel in addressing mental health concerns within the workplace?
Compensation and benefits
18. How adequate are the technology and tools provided to you for doing your job effectively?
19. How beneficial are the workplace wellness programs or initiatives (if any) to you?
Personal growth and development
20. How much opportunity do you feel you have for personal development and growth at work?
21. How satisfied are you with professional growth and career advancement opportunities?
Relationship to management
22. How supported do you feel by your management or supervisors?
23. How comfortable do you feel voicing concerns or feedback without fear of negative consequences?
24. How effective is the communication within your team?
25. How effectively are conflicts resolved within your team or department?
26. How effectively do you think management handles employee concerns and holds employees accountable to expectations?
27. How directly accessible is upper management (above your own supervisor) to engage with to voice concerns and opportunities if needed?
Company culture and values
28. How inclusive do you find your workplace culture?
29. How aligned do you feel with the company's vision and values?
30. How strongly do you believe your workplace adheres to high ethical standards?
31. How strongly do you feel a sense of belonging within the company?
32. How fair and equitable are the practices and policies in your workplace?
Interpersonal relationships
33. How positive are your relationships with colleagues?
34. How much do you feel supported by your peers and coworkers?
35. How respected do you feel your personal boundaries are at work?
Who is the check-in for?
This check-in is for HR professionals, leaders, and all employees interested in assessing their well-being at work.
It's a valuable tool for HR teams and organizational leaders to gain insights into the overall health of their workforce. By understanding how employees feel about their work environment, workload, and the support they receive, you can make informed decisions to enhance workplace culture and employee satisfaction.
Individual employees can also benefit from taking this quiz independently. It’s a self-assessment tool to reflect on your own job satisfaction, work-life balance, and mental health in the workplace.
Identifying areas of concern can empower you to seek support, engage in meaningful conversations with your managers, or implement personal strategies to improve your work experience.
Is the check-in accurate?
This check-in can give a broad overview of well-being at work. It draws on key areas that affect employee satisfaction and mental health.
While it's crafted with expert knowledge about workplace wellness, it cannot capture every nuance of an individual's experience. The results offer a starting point for reflection and discussion rather than a precise measurement.
[highlight]For HR professionals and leaders[/highlight], the check-in provides insights into the general mood and well-being of the team or organization. It can highlight areas that may require attention and improvement. But it's most effective when used alongside other tools and methods of engagement to fully understand employee experiences.
[highlight]For individuals[/highlight], this check-in can help you identify areas where you're thriving and others where you might need support. However, it's not a substitute for professional advice or a detailed assessment of your mental health.
If your results suggest significant concerns, consider seeking a deeper evaluation from a professional who can offer personalized guidance.
How to take the check-in
Look at each of the 35 questions and rate your feelings or experiences on a scale from 0 to 10, where 0 means the statement doesn't apply to you at all, and 10 means it fully applies or represents your experience.
After answering all questions, add up your scores. The total will give you a number between 0 and 350.
Use the score to gauge your overall well-being in relation to your work environment and job satisfaction.
Understanding the results
0-85: Indicates critical challenges in nearly all areas of work life. This score suggests employees may be under extreme stress, feeling deeply undervalued, and lacking essential support. Immediate attention from HR and management is crucial to address these urgent concerns, provide necessary resources, and initiate supportive interventions.
86-170: Shows that employees experience a moderate level of satisfaction and well-being at work. While some areas are positive, there are clear opportunities for improvement. Targeted actions to enhance support, communication, and recognition could be beneficial.
171-255: Reflects a high level of job satisfaction and mental well-being among employees. It suggests that, mostly, employees feel supported, valued, and aligned with the company's goals. Maintaining these aspects and addressing any minor issues can further improve workplace satisfaction.
256-350: Signifies excellent well-being and job satisfaction. Continuous efforts to sustain these conditions are crucial, along with regular check-ins to ensure new or evolving needs are met.
How leaders can use this check-in
You can use this check-in as a valuable tool to understand and improve the well-being and satisfaction of your teams.
1. Introduce the check-in to your team
Explain the purpose of the check-in to your team members. Emphasize its role in enhancing workplace culture and individual well-being.
Ensure confidentiality and stress that it's a tool for positive change, not for evaluations or performance reviews. Checking in on mental health at work is a sensitive matter, and it’s crucial to approach it with care and understanding.
2. Encourage honest participation
Create an environment where team members feel safe and encouraged to provide honest feedback. Assure their responses will be used constructively to make meaningful improvements in the workplace.
3. Analyze the results collectively
Collect the check-in results anonymously to maintain privacy. Look for patterns and trends in the responses that indicate areas of strength and those needing attention.
Pay special attention to questions with lower average scores, as these highlight potential concerns.
4. Discuss findings with your team
Schedule a meeting with your team to discuss the general findings (without revealing individual responses). Focus on the overall trends and how they reflect on the team's well-being and job satisfaction.
This discussion can be a tool for inclusivity and collective problem-solving.
5. Develop action plans
Based on the check-in results and team discussions, develop action plans to address the identified areas for improvement.
This might involve adjusting workloads, improving communication channels, offering more support for personal and professional development, or enhancing workplace flexibility.
Engage the team to be an active part of this process with an identified lead for each initiative.
Action plans are most impactful when the following are included:
Identified an individual responsible for the initiative
Identified teams or departments that will be key in informing the process
A set timeline for action steps that is transparent to all team members
For example, instead of ending the discussion with a broad statement of, “We will discuss progress at next month’s meeting.” It is more effective and builds trust and accountability when the discussion concludes with, “Joan will meet with her project team next week on Wednesday at 1 pm and will then send an email distribution to the entire department with updates no later than Monday at 9 am.”
6. Implement changes
Implement the agreed-upon changes and keep the team updated on progress and any adjustments to the plans. This demonstrates commitment to improving their work experience and well-being.
Communication in multiple modes (emails, team meetings, supervision meetings) with clear details on what these changes involve, how they impact the individual and team, expectations connected to the changes, and timeline for each step of the change is critical.
7. Monitor and adjust
Regularly monitor the impact of the changes and be open to making adjustments as needed. Continuous improvement is key to maintaining a positive and supportive work environment.
8. Repeat the check-in
Conduct the check-in periodically (e.g., bi-annually or annually) to track changes over time and ensure that the implemented strategies are effective.
Regular check-ins also signal your team that their well-being is an ongoing priority.
9. Provide resources and support
Ensure employees have access to resources and support for their well-being. For example, consider mental health services, professional development programs, workshops, coaching services, and flexible work arrangements.
10. Lead by example
Demonstrate a commitment to well-being in your own work habits.
Leaders who prioritize their own work-life balance, openly discuss their efforts to manage stress, and engage in professional development set a positive example for their team.
If your team needs mental health support, we’re here for you
Seeking trusted, outcome-focused mental health services is a wise strategy for companies that understand employee well-being is a top priority.
By investing in mental health, companies reduce turnover, absenteeism, and healthcare costs while boosting productivity and loyalty.
At Calmerry, we make personalized mental health care easily accessible for organizations and their employees. Completely confidential, flexible, and tailored to unique needs.
This can be exactly the support your team needs.
So, let's discuss how Calmerry can strategically support the wellness of your most valuable asset – your people.
In 2023, we looked into some problems women leaders face at work and found something big: about 30% of companies don’t track employees’ mental well-being at all.
That may be a significant miss because it means they might not know if their team is struggling or if they could do something to help them feel better.
Moreover, organizations often don't know what exactly to ask to get a real sense of their employees' well-being and job satisfaction. Especially when it comes to such sensitive areas as mental health.
Our check-in tool is designed to change that. It provides a structured yet simple way to assess well-being and opens up a dialogue between employees and management.
This quiz can help identify areas that need attention and, ultimately, create a workplace where everyone feels valued and heard.
360° Workplace mental health check-in
This check-in contains the following questions as below.
Please rate each question on a scale from 0 to 10, where 0 means you strongly disagree or have not experienced it at all, and 10 means you strongly agree or experience it frequently.
Work environment
1. How manageable is your current workload?
2. How conducive is your work environment to your overall well-being?
3. How much autonomy do you feel you have over your tasks and decisions at work?
4. How flexible are your working conditions (e.g., schedule, location)?
5. For remote or hybrid employees: How supported do you feel while working remotely?
Job satisfaction and engagement
6. How satisfied are you with your job?
7. What is your overall morale and enthusiasm toward your work?
8. How clear are you about your role and expectations at work?
Recognition and feedback
9. How valued do you feel at work?
10. How often do you feel your efforts and achievements are recognized at work?
11. How frequently do you receive constructive feedback that helps you improve?
Health and well-being
12. How well do you feel you are managing your work-life balance?
13. How would you rate your current level of stress at work?
14. Considering your physical health, how well do you feel?
15. Considering your mental health, how well do you feel?
16. How do you feel your work impacts your personal life?
17. How supported do you feel in addressing mental health concerns within the workplace?
Compensation and benefits
18. How adequate are the technology and tools provided to you for doing your job effectively?
19. How beneficial are the workplace wellness programs or initiatives (if any) to you?
Personal growth and development
20. How much opportunity do you feel you have for personal development and growth at work?
21. How satisfied are you with professional growth and career advancement opportunities?
Relationship to management
22. How supported do you feel by your management or supervisors?
23. How comfortable do you feel voicing concerns or feedback without fear of negative consequences?
24. How effective is the communication within your team?
25. How effectively are conflicts resolved within your team or department?
26. How effectively do you think management handles employee concerns and holds employees accountable to expectations?
27. How directly accessible is upper management (above your own supervisor) to engage with to voice concerns and opportunities if needed?
Company culture and values
28. How inclusive do you find your workplace culture?
29. How aligned do you feel with the company's vision and values?
30. How strongly do you believe your workplace adheres to high ethical standards?
31. How strongly do you feel a sense of belonging within the company?
32. How fair and equitable are the practices and policies in your workplace?
Interpersonal relationships
33. How positive are your relationships with colleagues?
34. How much do you feel supported by your peers and coworkers?
35. How respected do you feel your personal boundaries are at work?
Who is the check-in for?
This check-in is for HR professionals, leaders, and all employees interested in assessing their well-being at work.
It's a valuable tool for HR teams and organizational leaders to gain insights into the overall health of their workforce. By understanding how employees feel about their work environment, workload, and the support they receive, you can make informed decisions to enhance workplace culture and employee satisfaction.
Individual employees can also benefit from taking this quiz independently. It’s a self-assessment tool to reflect on your own job satisfaction, work-life balance, and mental health in the workplace.
Identifying areas of concern can empower you to seek support, engage in meaningful conversations with your managers, or implement personal strategies to improve your work experience.
Is the check-in accurate?
This check-in can give a broad overview of well-being at work. It draws on key areas that affect employee satisfaction and mental health.
While it's crafted with expert knowledge about workplace wellness, it cannot capture every nuance of an individual's experience. The results offer a starting point for reflection and discussion rather than a precise measurement.
[highlight]For HR professionals and leaders[/highlight], the check-in provides insights into the general mood and well-being of the team or organization. It can highlight areas that may require attention and improvement. But it's most effective when used alongside other tools and methods of engagement to fully understand employee experiences.
[highlight]For individuals[/highlight], this check-in can help you identify areas where you're thriving and others where you might need support. However, it's not a substitute for professional advice or a detailed assessment of your mental health.
If your results suggest significant concerns, consider seeking a deeper evaluation from a professional who can offer personalized guidance.
How to take the check-in
Look at each of the 35 questions and rate your feelings or experiences on a scale from 0 to 10, where 0 means the statement doesn't apply to you at all, and 10 means it fully applies or represents your experience.
After answering all questions, add up your scores. The total will give you a number between 0 and 350.
Use the score to gauge your overall well-being in relation to your work environment and job satisfaction.
Understanding the results
0-85: Indicates critical challenges in nearly all areas of work life. This score suggests employees may be under extreme stress, feeling deeply undervalued, and lacking essential support. Immediate attention from HR and management is crucial to address these urgent concerns, provide necessary resources, and initiate supportive interventions.
86-170: Shows that employees experience a moderate level of satisfaction and well-being at work. While some areas are positive, there are clear opportunities for improvement. Targeted actions to enhance support, communication, and recognition could be beneficial.
171-255: Reflects a high level of job satisfaction and mental well-being among employees. It suggests that, mostly, employees feel supported, valued, and aligned with the company's goals. Maintaining these aspects and addressing any minor issues can further improve workplace satisfaction.
256-350: Signifies excellent well-being and job satisfaction. Continuous efforts to sustain these conditions are crucial, along with regular check-ins to ensure new or evolving needs are met.
How leaders can use this check-in
You can use this check-in as a valuable tool to understand and improve the well-being and satisfaction of your teams.
1. Introduce the check-in to your team
Explain the purpose of the check-in to your team members. Emphasize its role in enhancing workplace culture and individual well-being.
Ensure confidentiality and stress that it's a tool for positive change, not for evaluations or performance reviews. Checking in on mental health at work is a sensitive matter, and it’s crucial to approach it with care and understanding.
2. Encourage honest participation
Create an environment where team members feel safe and encouraged to provide honest feedback. Assure their responses will be used constructively to make meaningful improvements in the workplace.
3. Analyze the results collectively
Collect the check-in results anonymously to maintain privacy. Look for patterns and trends in the responses that indicate areas of strength and those needing attention.
Pay special attention to questions with lower average scores, as these highlight potential concerns.
4. Discuss findings with your team
Schedule a meeting with your team to discuss the general findings (without revealing individual responses). Focus on the overall trends and how they reflect on the team's well-being and job satisfaction.
This discussion can be a tool for inclusivity and collective problem-solving.
5. Develop action plans
Based on the check-in results and team discussions, develop action plans to address the identified areas for improvement.
This might involve adjusting workloads, improving communication channels, offering more support for personal and professional development, or enhancing workplace flexibility.
Engage the team to be an active part of this process with an identified lead for each initiative.
Action plans are most impactful when the following are included:
Identified an individual responsible for the initiative
Identified teams or departments that will be key in informing the process
A set timeline for action steps that is transparent to all team members
For example, instead of ending the discussion with a broad statement of, “We will discuss progress at next month’s meeting.” It is more effective and builds trust and accountability when the discussion concludes with, “Joan will meet with her project team next week on Wednesday at 1 pm and will then send an email distribution to the entire department with updates no later than Monday at 9 am.”
6. Implement changes
Implement the agreed-upon changes and keep the team updated on progress and any adjustments to the plans. This demonstrates commitment to improving their work experience and well-being.
Communication in multiple modes (emails, team meetings, supervision meetings) with clear details on what these changes involve, how they impact the individual and team, expectations connected to the changes, and timeline for each step of the change is critical.
7. Monitor and adjust
Regularly monitor the impact of the changes and be open to making adjustments as needed. Continuous improvement is key to maintaining a positive and supportive work environment.
8. Repeat the check-in
Conduct the check-in periodically (e.g., bi-annually or annually) to track changes over time and ensure that the implemented strategies are effective.
Regular check-ins also signal your team that their well-being is an ongoing priority.
9. Provide resources and support
Ensure employees have access to resources and support for their well-being. For example, consider mental health services, professional development programs, workshops, coaching services, and flexible work arrangements.
10. Lead by example
Demonstrate a commitment to well-being in your own work habits.
Leaders who prioritize their own work-life balance, openly discuss their efforts to manage stress, and engage in professional development set a positive example for their team.
If your team needs mental health support, we’re here for you
Seeking trusted, outcome-focused mental health services is a wise strategy for companies that understand employee well-being is a top priority.
By investing in mental health, companies reduce turnover, absenteeism, and healthcare costs while boosting productivity and loyalty.
At Calmerry, we make personalized mental health care easily accessible for organizations and their employees. Completely confidential, flexible, and tailored to unique needs.
This can be exactly the support your team needs.
So, let's discuss how Calmerry can strategically support the wellness of your most valuable asset – your people.
When it comes to seeking mental health help, we all want to make sure the care we get is effective and aligns with our financial realities and format preferences.
It's a common concern: many are unsure if they can afford the support they need, especially long-term.[external id="1"]
At Calmerry, we understand this concern. So, we hope you can find here a solution that matches both your mental health needs and budget.
Is online therapy cheaper than in-person?
Yes, generally speaking, online therapy can be cheaper than in-person therapy.
Traditional in-person therapy sessions typically range between $100 to $200 per hour without insurance.[external id="2"] In some regions, such as major cities like New York and Los Angeles, rates can be as high as $250 per hour.
This can be influenced by various factors such as location, therapist's expertise, and overhead costs associated with running a physical office.
On the other hand, online therapy platforms, due to lower overhead costs and the ability to offer services from anywhere, often provide more accessible rates.
Besides, many online therapy services like Calmerry offer subscription models with [highlight]ongoing messaging support[/highlight] and [highlight]free mental health tools[/highlight].
Calmerry packages rundown
Each is designed with flexibility in mind so that you can choose the level of support that best fits your lifestyle.
Messaging only
Asynchronous text-based communication. Counselors respond at least a couple of times per day, 5 days per week.
Perfect for busy schedules and those who prefer communication via text.
Unlimited text messaging
Licensed counselor responds 5 days/week
Free mood tracker and guided journaling
Free library with self-help resources
Free personalized therapy plan
Free counselor switching
$228$198/month with a 1st-month welcome discount
Messaging + 1 live video per month
Asynchronous text-based communication 5 days/week + 1 live video session per month.
Best for those who need ongoing text-based support with a live video check-up once a month.
One 30-minute live session per month
Unlimited text messaging
Licensed counselor responds 5 days/week
Free mood tracker and guided journaling
Free library with self-help resources
Free personalized therapy plan
Free counselor switching
$298$247/month with a 1st-month welcome discount
Messaging + 2 live videos
Asynchronous text-based communication 5 days/week + 2 live video sessions per month.
Best for those seeking the in-person feel of traditional therapy with continuous chat support between bi-monthly sessions.
Two 30-minute live sessions per month
Unlimited text messaging
Licensed counselor responds 5 days/week
Free mood tracker and guided journaling
Free library with self-help resources
Free personalized therapy plan
Free counselor switching
$310$264/month with a 1st-month welcome discount
Messaging + 4 live videos
Asynchronous text-based communication 5 days/week + 4 live video sessions per month.
Best for those wanting a comprehensive care with a mix of messaging and video.
Four 30-minute live sessions per month
Unlimited text messaging
Licensed counselor responds 5 days/week
Free mood tracker and guided journaling
Free library with self-help resources
Free personalized therapy plan
Free counselor switching
$360$295/month with a 1st-month welcome discount
4 Live videos per month
Four live videos per month only, no text-based therapy.
Best for those preferring regular live video therapy for traditional therapy experience seamlessly adapted for home settings.
Four 30-minute live sessions per month
Free mood tracker and guided journaling
Free library with self-help resources
Free personalized therapy plan
Free counselor switching
$250$218/month with a 1st-month welcome discount
1-time live video session
For those wanting to try how online format works in a single video session.
60-minute live video consultation with a professional
Free mood tracker and guided journaling
Free library with self-help resources
Schedule a session when it suits you
See if online format fits
Commitment-free
$150$120 with a welcome discount
Free features included in each package
Calmerry membership gives you more than direct counselor access. To empower your growth between sessions, every package comes with:
Mood tracker – monitor your emotional patterns and triggers with our app's mood charting. Noticing trends over time provides insights to discuss in therapy.
Guided journaling – process thoughts and events through prompts within 9+ categories. Journaling deepens self-awareness.
Weekly therapy reports – these personalized reports collect your mood patterns, activities, assessments results, and journal entries to give you a holistic overview of your wellbeing and growth.
Self-help tips library – browse articles and exercises with actionable strategies for mental wellness. Continue your learning and try new coping tools.
Personalized therapy plan – within the first week, your counselor will collaborate with you to create a personalized treatment plan outlining your goals and how to achieve them. Refer to this roadmap to track progress.
Free counselor switching – if you feel your current counselor is not a good fit for any reason, you can request to switch to someone new free of charge, until it’s perfect. Finding the right match is vital for growth.
[improve-banner]
A bit more about flexibility
We prioritize your comfort when choosing the right mental health care package.
So we offer a flexibility to meet diverse needs and preferences with:
Flexible scheduling to fit seamlessly into your life and varying time commitments.
Variety of communication modes if you prefer messaging, video sessions, or both.
Easy switching between packages if your needs or budget change over time.
How to choose the right package for you
Choosing the right package is a personal decision that hinges on several factors unique to your circumstances and mental health goals.
Here’s a little guide to help you select the most suitable package at Calmerry:
Assess your mental health needs. Are you looking for a committed support with a specific mental health problem, or do you need a space to talk through day-to-day challenges?
Consider your schedule. Look at how much time you can realistically dedicate to therapy. Do you prefer the consistency of regular sessions, or is your schedule too erratic for anything other than an on-demand approach?
Ease of getting started. Consider a package with a one-time session if you'd like to first meet the therapist before purchasing a multi-session bundle.
Think about how you’d like to communicate best. Are you more comfortable typing out your thoughts and feelings? Or do you prefer the immediacy of face-to-face conversation that video sessions provide?
Talk to our fast support team. Our team is on hand to answer any questions you might have about our packages and therapists. We can help you understand the features and benefits of each option to help you make an informed choice.
FAQs
Can I upgrade or downgrade my package?
Yes, we offer flexibility to adjust your plan as needed. You can change your plan straight from your account, and the changes will occur during the next billing period.
What if I need more videos?
If you feel like you need more video sessions, you can always purchase additional ones.
Does insurance cover therapy?
While we don't directly bill insurance, we can provide you with a receipt you can send to your insurance provider for full or partial recompensation. Please check in with your insurance provider to learn more.
What about cancellations and refunds?
You’re free to cancel anytime. However, if you were to cancel after therapy had already started, we’ll be able to refund you only for unused sessions during the first 7 days. Still, we consider each case individually – so be sure to contact us.
When may Calmerry not be right for me?
While we aim to support as many people as possible on their mental health journeys, Calmerry does have some limitations in terms of the support we can provide.
You’re currently experiencing suicidal ideations or self-harm
You seek substance use disorder therapy
You need violence and abuse counseling
You’re currently experiencing a crisis or life-threatening situation
You need couples or family therapy
You condition requires intence, ongoing support in in-person settings
You’re seeking psychiatry services
What if I can’t afford online therapy subscription, like, at all?
We understand that the cost of therapy can be prohibitive for some, especially when finances are tight. But support is still within reach, even if paid therapy is currently out of your budget.
Here are some suggestions:
Seek free or reduced-cost counseling
Many community health centers, religious organizations, nonprofits, support groups, and crisis hotlines offer free or sliding-scale counseling services based on income eligibility.
These institutions sometimes have training clinics where graduate students provide therapy under the supervision of licensed professionals.
Search databases like OpenCounseling.com or 211.org to find affordable mental health resources in your area.
Government-funded resources
This can be a valuable option. Here's how you might access these services:
Many communities have public health clinics funded by the government that offer mental health services.
For veterans, many governments offer specialized mental health services through veteran affairs departments.
For students, many educational institutions provide free counseling services that are funded through government grants or the school's funding.
Sliding scale fees
Many therapists offer sliding scale payment options based on your income. Don't hesitate to ask providers if they can adjust the cost to accommodate your financial situation.
Employee Assistance Programs (EAP)
Check if your employer offers an EAP, which often includes free, short-term counseling sessions for employees.
Insurance coverage
If you have health insurance, review your policy to see what mental health services are covered, and whether they can cover online services.
Access free digital tools and psychoeducation
While not a replacement for therapy, there are evidence-based apps, workbooks, support communities, and educational content available at no cost. These that can aid your mental health and self-care skills.
Download the Calmerry app to access the library with 100+ helpful recources, mood tracker, and guided journaling. Always free.
When it comes to seeking mental health help, we all want to make sure the care we get is effective and aligns with our financial realities and format preferences.
It's a common concern: many are unsure if they can afford the support they need, especially long-term.[external id="1"]
At Calmerry, we understand this concern. So, we hope you can find here a solution that matches both your mental health needs and budget.
Is online therapy cheaper than in-person?
Yes, generally speaking, online therapy can be cheaper than in-person therapy.
Traditional in-person therapy sessions typically range between $100 to $200 per hour without insurance.[external id="2"] In some regions, such as major cities like New York and Los Angeles, rates can be as high as $250 per hour.
This can be influenced by various factors such as location, therapist's expertise, and overhead costs associated with running a physical office.
On the other hand, online therapy platforms, due to lower overhead costs and the ability to offer services from anywhere, often provide more accessible rates.
Besides, many online therapy services like Calmerry offer subscription models with [highlight]ongoing messaging support[/highlight] and [highlight]free mental health tools[/highlight].
Calmerry packages rundown
Each is designed with flexibility in mind so that you can choose the level of support that best fits your lifestyle.
Messaging only
Asynchronous text-based communication. Counselors respond at least a couple of times per day, 5 days per week.
Perfect for busy schedules and those who prefer communication via text.
Unlimited text messaging
Licensed counselor responds 5 days/week
Free mood tracker and guided journaling
Free library with self-help resources
Free personalized therapy plan
Free counselor switching
$228$198/month with a 1st-month welcome discount
Messaging + 1 live video per month
Asynchronous text-based communication 5 days/week + 1 live video session per month.
Best for those who need ongoing text-based support with a live video check-up once a month.
One 30-minute live session per month
Unlimited text messaging
Licensed counselor responds 5 days/week
Free mood tracker and guided journaling
Free library with self-help resources
Free personalized therapy plan
Free counselor switching
$298$247/month with a 1st-month welcome discount
Messaging + 2 live videos
Asynchronous text-based communication 5 days/week + 2 live video sessions per month.
Best for those seeking the in-person feel of traditional therapy with continuous chat support between bi-monthly sessions.
Two 30-minute live sessions per month
Unlimited text messaging
Licensed counselor responds 5 days/week
Free mood tracker and guided journaling
Free library with self-help resources
Free personalized therapy plan
Free counselor switching
$310$264/month with a 1st-month welcome discount
Messaging + 4 live videos
Asynchronous text-based communication 5 days/week + 4 live video sessions per month.
Best for those wanting a comprehensive care with a mix of messaging and video.
Four 30-minute live sessions per month
Unlimited text messaging
Licensed counselor responds 5 days/week
Free mood tracker and guided journaling
Free library with self-help resources
Free personalized therapy plan
Free counselor switching
$360$295/month with a 1st-month welcome discount
4 Live videos per month
Four live videos per month only, no text-based therapy.
Best for those preferring regular live video therapy for traditional therapy experience seamlessly adapted for home settings.
Four 30-minute live sessions per month
Free mood tracker and guided journaling
Free library with self-help resources
Free personalized therapy plan
Free counselor switching
$250$218/month with a 1st-month welcome discount
1-time live video session
For those wanting to try how online format works in a single video session.
60-minute live video consultation with a professional
Free mood tracker and guided journaling
Free library with self-help resources
Schedule a session when it suits you
See if online format fits
Commitment-free
$150$120 with a welcome discount
Free features included in each package
Calmerry membership gives you more than direct counselor access. To empower your growth between sessions, every package comes with:
Mood tracker – monitor your emotional patterns and triggers with our app's mood charting. Noticing trends over time provides insights to discuss in therapy.
Guided journaling – process thoughts and events through prompts within 9+ categories. Journaling deepens self-awareness.
Weekly therapy reports – these personalized reports collect your mood patterns, activities, assessments results, and journal entries to give you a holistic overview of your wellbeing and growth.
Self-help tips library – browse articles and exercises with actionable strategies for mental wellness. Continue your learning and try new coping tools.
Personalized therapy plan – within the first week, your counselor will collaborate with you to create a personalized treatment plan outlining your goals and how to achieve them. Refer to this roadmap to track progress.
Free counselor switching – if you feel your current counselor is not a good fit for any reason, you can request to switch to someone new free of charge, until it’s perfect. Finding the right match is vital for growth.
[improve-banner]
A bit more about flexibility
We prioritize your comfort when choosing the right mental health care package.
So we offer a flexibility to meet diverse needs and preferences with:
Flexible scheduling to fit seamlessly into your life and varying time commitments.
Variety of communication modes if you prefer messaging, video sessions, or both.
Easy switching between packages if your needs or budget change over time.
How to choose the right package for you
Choosing the right package is a personal decision that hinges on several factors unique to your circumstances and mental health goals.
Here’s a little guide to help you select the most suitable package at Calmerry:
Assess your mental health needs. Are you looking for a committed support with a specific mental health problem, or do you need a space to talk through day-to-day challenges?
Consider your schedule. Look at how much time you can realistically dedicate to therapy. Do you prefer the consistency of regular sessions, or is your schedule too erratic for anything other than an on-demand approach?
Ease of getting started. Consider a package with a one-time session if you'd like to first meet the therapist before purchasing a multi-session bundle.
Think about how you’d like to communicate best. Are you more comfortable typing out your thoughts and feelings? Or do you prefer the immediacy of face-to-face conversation that video sessions provide?
Talk to our fast support team. Our team is on hand to answer any questions you might have about our packages and therapists. We can help you understand the features and benefits of each option to help you make an informed choice.
FAQs
Can I upgrade or downgrade my package?
Yes, we offer flexibility to adjust your plan as needed. You can change your plan straight from your account, and the changes will occur during the next billing period.
What if I need more videos?
If you feel like you need more video sessions, you can always purchase additional ones.
Does insurance cover therapy?
While we don't directly bill insurance, we can provide you with a receipt you can send to your insurance provider for full or partial recompensation. Please check in with your insurance provider to learn more.
What about cancellations and refunds?
You’re free to cancel anytime. However, if you were to cancel after therapy had already started, we’ll be able to refund you only for unused sessions during the first 7 days. Still, we consider each case individually – so be sure to contact us.
When may Calmerry not be right for me?
While we aim to support as many people as possible on their mental health journeys, Calmerry does have some limitations in terms of the support we can provide.
You’re currently experiencing suicidal ideations or self-harm
You seek substance use disorder therapy
You need violence and abuse counseling
You’re currently experiencing a crisis or life-threatening situation
You need couples or family therapy
You condition requires intence, ongoing support in in-person settings
You’re seeking psychiatry services
What if I can’t afford online therapy subscription, like, at all?
We understand that the cost of therapy can be prohibitive for some, especially when finances are tight. But support is still within reach, even if paid therapy is currently out of your budget.
Here are some suggestions:
Seek free or reduced-cost counseling
Many community health centers, religious organizations, nonprofits, support groups, and crisis hotlines offer free or sliding-scale counseling services based on income eligibility.
These institutions sometimes have training clinics where graduate students provide therapy under the supervision of licensed professionals.
Search databases like OpenCounseling.com or 211.org to find affordable mental health resources in your area.
Government-funded resources
This can be a valuable option. Here's how you might access these services:
Many communities have public health clinics funded by the government that offer mental health services.
For veterans, many governments offer specialized mental health services through veteran affairs departments.
For students, many educational institutions provide free counseling services that are funded through government grants or the school's funding.
Sliding scale fees
Many therapists offer sliding scale payment options based on your income. Don't hesitate to ask providers if they can adjust the cost to accommodate your financial situation.
Employee Assistance Programs (EAP)
Check if your employer offers an EAP, which often includes free, short-term counseling sessions for employees.
Insurance coverage
If you have health insurance, review your policy to see what mental health services are covered, and whether they can cover online services.
Access free digital tools and psychoeducation
While not a replacement for therapy, there are evidence-based apps, workbooks, support communities, and educational content available at no cost. These that can aid your mental health and self-care skills.
Download the Calmerry app to access the library with 100+ helpful recources, mood tracker, and guided journaling. Always free.
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string(12993) "At first glance, the title might seem like a contradiction; how can you hate someone you love at the same time? But relationships can be complicated and don’t have to be perfect to be healthy, contrary to what many romantic comedies want you to believe.
Just because you might experience negative feelings towards your partner doesn’t mean that you should end the relationship. In fact, feeling like you hate your boyfriend is pretty common in relationships.
Is it normal to hate your boyfriend?
If the thought ‘I hate my partner’ has ever crossed your mind, you aren’t alone. In a 2014’s experiment, researchers investigated implicit feelings participants had towards their significant others by asking them to classify words into negative and positive categories after seeing their partner’s name pop up on the screen.
Even if a participant initially reported experiencing positive feelings about their partner, they were as quick to categorise words into negative categories as into positive categories, which implies that people in loving relationships might experience negative emotions without being conscious of them.
While feeling hate for your partner might not seem ideal, it’s completely normal. If you think about it, it’s impossible to experience only positive emotions in regard to anything in life and intimate relationships aren’t an exception. You can care for someone deeply but their behaviour might still evoke negative feelings in you such as anger, disgust and upset.
Additionally, even though you feel like you hate your boyfriend sometimes, there might be some other emotions underneath hate that you aren’t completely aware of.
For example, if you shout that you hate him during an argument, the feeling and the words might just be just a reaction to being hurt. In any case, just because you might not always feel love for your boyfriend doesn’t necessarily mean that your relationship is doomed or that you’re doing anything wrong.
[subscribe-form]
How to cope with feeling negative emotions towards your partner?
Even though those feelings are normal, they might still be upsetting to experience and make you wonder if it’s you or the relationship. If you’re worried, there are plenty of ways to cope with feeling hate towards your boyfriend.
Learn to recognise your emotions and accept them
In most cases, what you feel towards your boyfriend isn’t deeply-rooted hate but another emotion that comes from an unresolved conflict or is difficult to identify. In order to become more attuned to your mental state, try to get used to sitting down with your thoughts by simply focusing on your breath and observing what’s going through your mind.
You might find out that you’re feeling betrayed because your boyfriend chose to hang out with his friends over spending time with you, upset because he keeps crossing your boundaries or feel like your needs aren’t being met for any other reason. Becoming aware of what you experience can help you accept those emotions, which is the first step to resolving the problem and improving your relationship.
Consider what might be triggering your emotions
Once you’ve learned how to pay attention to your thoughts and emotions, you’ll be able to recognise which behaviours trigger these kinds of feelings. However, instead of asking yourself, ‘Why do I hate my boyfriend’ it’s also important to dig deeper and consider why you might find certain behaviours upsetting.
For example, you might be afraid of being abandoned because you were hurt by previous partners and every time your boyfriend fails to respond to your text, that fear is being triggered.
Being aware of the reason you feel the way you do can help you deepen the connection between you and your partner, and prevent future arguments. You can gain some clarity by experimenting with the ‘word association’ exercise. Picture the scenario that makes you feel like you hate your boyfriend and try to identify words that resurface in your mind when you do.
If you find it difficult to pinpoint why you feel this way, it’s worth looking into therapy. Working with the right therapist can help you make sense of your emotions, improve your self-esteem and teach you coping skills that allow you to enjoy your relationship more.
Work on your communication skills
Did you know that according to multiple studies, conflict in relationships can be beneficial and even predict higher satisfaction? That is as long as partners are ready to work through their differences and refuse to ignore the problem.
Instead of making your habit to keep it all in and acting passive-aggressive by giving your boyfriend a silent treatment or resorting to having angry sex as a distraction, learn how to talk about your emotions. Even though opening up might seem scary and make you feel out of control, communication is a part of every healthy relationship.
Make sure that you choose the right time to talk when both of you have enough time to resolve the problem. To avoid turning a conversation into an argument, remember not to use accusatory language and try to begin every sentence with ‘I’, for example, ‘I feel abandoned when you’re online but don’t answer my texts’.
When you’re hurt, it’s easy to blame your partner for what you think they do wrong but remember that to make a relationship work both parties have to make an effort and that often involves becoming more understanding of each other’s shortcomings. At the same time, don’t be afraid to be assertive and set boundaries; explain to your boyfriend how you’d like his behaviour to change and why.
Spend some time apart
If negative feelings towards your partner are triggered often and there doesn’t seem to be any particular reason behind them, you might benefit from having a break. Spending some time apart can give you the mental space to figure out why you might be feeling this way and whether your relationship is still good for your mental health.
While sometimes experiencing strong emotions towards a partner is your body’s way of letting you know that you need some time alone like every healthy couple does, it might also be a sign that you’re no longer compatible. Remember to trust your gut instinct; some things aren’t meant to be and that’s okay.
Learn to be comfortable with the uncomfortable
Have you ever dreamt of meeting that one special person who can make life seem simple and beautiful? If you hold an unrealistic view of what a relationship should be like, it’s not surprising that you might sometimes feel resentful that your partner doesn’t live up to those expectations.
Forget what the media says about relationships; you don’t have to date a ‘perfect match’ to be happy and having such a high expectation will only make you feel disappointed and frustrated. Instead, accept that everyone has flaws and that disagreements aren’t unhealthy.
If you want to feel more secure and confident in your relationship, you can always set some goals that will make you look forward to the future and strengthen the bond between you and your partner. For example, you can introduce a rule that whenever you feel any negative emotions, you have to write them down and compare notes with your partner or that you go on a date every week even if you’ve just had an argument.
Having a routine that allows you to work on communication skills and forces you to focus on positives will make it easier to put things into perspective when you feel like you hate your boyfriend.
[improve-banner]
Closing thoughts
Feeling like you hate your boyfriend is normal and doesn’t necessarily mean that you aren’t compatible. It's a good idea to spend some time apart and see if these feelings subside. And if these feelings bother you, it’s worth digging deeper: what you think is hate might be various other negative emotions that can be processed through effective communication and therapy.
In the end, no relationship is flawless, and acknowledging that such feelings can arise from time to time is a step toward understanding and resolving them with the support of Calmerry."
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string(12993) "At first glance, the title might seem like a contradiction; how can you hate someone you love at the same time? But relationships can be complicated and don’t have to be perfect to be healthy, contrary to what many romantic comedies want you to believe.
Just because you might experience negative feelings towards your partner doesn’t mean that you should end the relationship. In fact, feeling like you hate your boyfriend is pretty common in relationships.
Is it normal to hate your boyfriend?
If the thought ‘I hate my partner’ has ever crossed your mind, you aren’t alone. In a 2014’s experiment, researchers investigated implicit feelings participants had towards their significant others by asking them to classify words into negative and positive categories after seeing their partner’s name pop up on the screen.
Even if a participant initially reported experiencing positive feelings about their partner, they were as quick to categorise words into negative categories as into positive categories, which implies that people in loving relationships might experience negative emotions without being conscious of them.
While feeling hate for your partner might not seem ideal, it’s completely normal. If you think about it, it’s impossible to experience only positive emotions in regard to anything in life and intimate relationships aren’t an exception. You can care for someone deeply but their behaviour might still evoke negative feelings in you such as anger, disgust and upset.
Additionally, even though you feel like you hate your boyfriend sometimes, there might be some other emotions underneath hate that you aren’t completely aware of.
For example, if you shout that you hate him during an argument, the feeling and the words might just be just a reaction to being hurt. In any case, just because you might not always feel love for your boyfriend doesn’t necessarily mean that your relationship is doomed or that you’re doing anything wrong.
[subscribe-form]
How to cope with feeling negative emotions towards your partner?
Even though those feelings are normal, they might still be upsetting to experience and make you wonder if it’s you or the relationship. If you’re worried, there are plenty of ways to cope with feeling hate towards your boyfriend.
Learn to recognise your emotions and accept them
In most cases, what you feel towards your boyfriend isn’t deeply-rooted hate but another emotion that comes from an unresolved conflict or is difficult to identify. In order to become more attuned to your mental state, try to get used to sitting down with your thoughts by simply focusing on your breath and observing what’s going through your mind.
You might find out that you’re feeling betrayed because your boyfriend chose to hang out with his friends over spending time with you, upset because he keeps crossing your boundaries or feel like your needs aren’t being met for any other reason. Becoming aware of what you experience can help you accept those emotions, which is the first step to resolving the problem and improving your relationship.
Consider what might be triggering your emotions
Once you’ve learned how to pay attention to your thoughts and emotions, you’ll be able to recognise which behaviours trigger these kinds of feelings. However, instead of asking yourself, ‘Why do I hate my boyfriend’ it’s also important to dig deeper and consider why you might find certain behaviours upsetting.
For example, you might be afraid of being abandoned because you were hurt by previous partners and every time your boyfriend fails to respond to your text, that fear is being triggered.
Being aware of the reason you feel the way you do can help you deepen the connection between you and your partner, and prevent future arguments. You can gain some clarity by experimenting with the ‘word association’ exercise. Picture the scenario that makes you feel like you hate your boyfriend and try to identify words that resurface in your mind when you do.
If you find it difficult to pinpoint why you feel this way, it’s worth looking into therapy. Working with the right therapist can help you make sense of your emotions, improve your self-esteem and teach you coping skills that allow you to enjoy your relationship more.
Work on your communication skills
Did you know that according to multiple studies, conflict in relationships can be beneficial and even predict higher satisfaction? That is as long as partners are ready to work through their differences and refuse to ignore the problem.
Instead of making your habit to keep it all in and acting passive-aggressive by giving your boyfriend a silent treatment or resorting to having angry sex as a distraction, learn how to talk about your emotions. Even though opening up might seem scary and make you feel out of control, communication is a part of every healthy relationship.
Make sure that you choose the right time to talk when both of you have enough time to resolve the problem. To avoid turning a conversation into an argument, remember not to use accusatory language and try to begin every sentence with ‘I’, for example, ‘I feel abandoned when you’re online but don’t answer my texts’.
When you’re hurt, it’s easy to blame your partner for what you think they do wrong but remember that to make a relationship work both parties have to make an effort and that often involves becoming more understanding of each other’s shortcomings. At the same time, don’t be afraid to be assertive and set boundaries; explain to your boyfriend how you’d like his behaviour to change and why.
Spend some time apart
If negative feelings towards your partner are triggered often and there doesn’t seem to be any particular reason behind them, you might benefit from having a break. Spending some time apart can give you the mental space to figure out why you might be feeling this way and whether your relationship is still good for your mental health.
While sometimes experiencing strong emotions towards a partner is your body’s way of letting you know that you need some time alone like every healthy couple does, it might also be a sign that you’re no longer compatible. Remember to trust your gut instinct; some things aren’t meant to be and that’s okay.
Learn to be comfortable with the uncomfortable
Have you ever dreamt of meeting that one special person who can make life seem simple and beautiful? If you hold an unrealistic view of what a relationship should be like, it’s not surprising that you might sometimes feel resentful that your partner doesn’t live up to those expectations.
Forget what the media says about relationships; you don’t have to date a ‘perfect match’ to be happy and having such a high expectation will only make you feel disappointed and frustrated. Instead, accept that everyone has flaws and that disagreements aren’t unhealthy.
If you want to feel more secure and confident in your relationship, you can always set some goals that will make you look forward to the future and strengthen the bond between you and your partner. For example, you can introduce a rule that whenever you feel any negative emotions, you have to write them down and compare notes with your partner or that you go on a date every week even if you’ve just had an argument.
Having a routine that allows you to work on communication skills and forces you to focus on positives will make it easier to put things into perspective when you feel like you hate your boyfriend.
[improve-banner]
Closing thoughts
Feeling like you hate your boyfriend is normal and doesn’t necessarily mean that you aren’t compatible. It's a good idea to spend some time apart and see if these feelings subside. And if these feelings bother you, it’s worth digging deeper: what you think is hate might be various other negative emotions that can be processed through effective communication and therapy.
In the end, no relationship is flawless, and acknowledging that such feelings can arise from time to time is a step toward understanding and resolving them with the support of Calmerry."
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string(11852) "In mental health, psychoeducation was formally introduced in 1980 by the researcher C. M. Anderson who used it with patients diagnosed with schizophrenia as a method of reducing relapse rates. The study looked at the impact of providing education to family members of the patients, and the results showed this education reduced relapse rates.
Now psychoeducation is recognized as an essential component of the therapeutic process when treating different mental health disorders, but what exactly does it mean? We’ll talk about it in this article.
What is psychoeducation in mental health?
Psychoeducation is a therapy intervention that involves the therapist providing people diagnosed with mental health conditions with information about their diagnosis, symptoms, and the treatment methods used. Keep in mind that it’s not just sharing information with the client –psychoeducation refers to a structured, systematic, and didactic method of providing knowledge about a specific illness, which also integrates emotional and motivational aspects.
Psychoeducation interventions are used to provide clients with critical information about different psychological concepts and mental health terms, their specific problems, and the relationships between thoughts, emotions, and behaviors. Most major therapeutic orientations, including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), Mindfulness Based Cognitive Therapy (MBCT), Mindfulness-Based Stress Reduction, rely heavily on psychoeducation as part of treatment.
The goal of psychoeducation is to help people with mental health conditions understand their diagnosis, learn to manage their symptoms, and thrive in spite of the condition. You’ll get a strong knowledge base that will help you be involved and adhere to treatment and have a sense of control through understanding of what you’re experiencing. Psychoeducation can provide you with tools to set your treatment goals, overcome challenges as you progress through therapy, and develop skills to deal with future problems and stressful situations.
[subscribe-form]
How does psychoeducation work?
Psychoeducation can take on different forms – it depends on the type of treatment and its specific goals. Most therapy providers educate their clients about their illness or problem and expected course of treatment and the outcome as well as any potential risks they can expect.
Psychoeducation can also mean teaching you specific coping skills that you can use to manage your symptoms. They include problem-solving skills, communication skills, and assertiveness skills. You’ll be more likely to use coping skills successfully if you understand why a specific skill might be helpful and how it works.
When appropriate, family members can also benefit from psychoeducation. Therapists can teach them how to interact with the client and what to avoid during interactions. Family psychoeducation is especially important in dealing with severe mental disorders.
And if the client is a child, mental health professionals often educate parents about how the child’s symptoms might interfere with their learning and school performance and provide recommendations about appropriate discipline. Therapists can also help parents understand how their parenting styles contribute to mental health or behavioral concerns of their children.
Psychoeducation is a powerful tool that educates people about their psychological experiences and treatments available to them and encourages personal self-discovery and growth. It can include a wide range of psychoeducation activities:
Information about treatments, symptoms, resources, etc. that a therapist gives verbally in a therapy session
Interactive videos, audios, and podcasts and written materials, such as information handouts, guides, quizzes to work on new skills between sessions
Exercises or homework tasks where people are encouraged to discover information for themselves, for example, when tracking daily moods, writing about emotions and thoughts in a journal or when completing different worksheets.
Psychoeducational counseling can occur in individual or group sessions that can include a few clients with similar illness, a client and their family, or several clients and their families (multiple-family groups). Online self-help groups can also be an option. Online psychoeducational interventions include discussion forums, videoconferences, webinars, and interactive tasks.
Is psychoeducation effective?
Psychoeducation is an important component of the therapeutic process because it has been found to improve treatment outcomes for different mental health conditions. Now conditions that are commonly addressed with psychoeducation include:
Psychoeducation can help reduce symptoms of these disorders, improve quality of life, encourage positive attitude toward treatment, develop social skills and problem-solving abilities, and improve self-management behaviors and self-care.
And although psychoeducation occurs in many forms, research shows that people of different ages, backgrounds, and interests can benefit from it. People can better understand the mental issues they are addressing and view their illnesses as treatable conditions rather than shameful diagnosis. They have an opportunity to ask questions about their symptoms and the therapist’s recommendations that may help them and are more motivated to adhere to treatment protocols.
Psychoeducation empowers clients and encourages them to collaborate with their therapist and develop an appropriate treatment plan based on their specific symptoms, unique life experience and needs. A therapist won’t tell you what you must do or even should do. They will just provide you with accurate information about your diagnosis and treatment options. And you can use this information to make your own decision about how to move forward and what treatment options to choose.
Final thought
Psychoeducation is an evidence-based psychotherapeutic intervention for people with mental illness and their families to help them understand the relationships between thoughts, emotions, and behaviors. It answers their “whys” and equips people and their families with the relevant information and essential skills they need to cope with a variety of mental health conditions.
Psychoeducation can empower people with mental illnesses to take an active role in the treatment process and increase their motivation to develop skills that will help them live a more fulfilling life. You’ll get the most out of psychoeducational activities, if you actively participate in them, learn new information, and do homework to practice new skills.
[improve-banner]
If you have any mental health concerns, Calmerry can connect you with a licensed therapist online who can provide you with tools to understand your problems better and manage them in healthy ways."
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Now psychoeducation is recognized as an essential component of the therapeutic process when treating different mental health disorders, but what exactly does it mean? We’ll talk about it in this article.
What is psychoeducation in mental health?
Psychoeducation is a therapy intervention that involves the therapist providing people diagnosed with mental health conditions with information about their diagnosis, symptoms, and the treatment methods used. Keep in mind that it’s not just sharing information with the client –psychoeducation refers to a structured, systematic, and didactic method of providing knowledge about a specific illness, which also integrates emotional and motivational aspects.
Psychoeducation interventions are used to provide clients with critical information about different psychological concepts and mental health terms, their specific problems, and the relationships between thoughts, emotions, and behaviors. Most major therapeutic orientations, including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), Mindfulness Based Cognitive Therapy (MBCT), Mindfulness-Based Stress Reduction, rely heavily on psychoeducation as part of treatment.
The goal of psychoeducation is to help people with mental health conditions understand their diagnosis, learn to manage their symptoms, and thrive in spite of the condition. You’ll get a strong knowledge base that will help you be involved and adhere to treatment and have a sense of control through understanding of what you’re experiencing. Psychoeducation can provide you with tools to set your treatment goals, overcome challenges as you progress through therapy, and develop skills to deal with future problems and stressful situations.
[subscribe-form]
How does psychoeducation work?
Psychoeducation can take on different forms – it depends on the type of treatment and its specific goals. Most therapy providers educate their clients about their illness or problem and expected course of treatment and the outcome as well as any potential risks they can expect.
Psychoeducation can also mean teaching you specific coping skills that you can use to manage your symptoms. They include problem-solving skills, communication skills, and assertiveness skills. You’ll be more likely to use coping skills successfully if you understand why a specific skill might be helpful and how it works.
When appropriate, family members can also benefit from psychoeducation. Therapists can teach them how to interact with the client and what to avoid during interactions. Family psychoeducation is especially important in dealing with severe mental disorders.
And if the client is a child, mental health professionals often educate parents about how the child’s symptoms might interfere with their learning and school performance and provide recommendations about appropriate discipline. Therapists can also help parents understand how their parenting styles contribute to mental health or behavioral concerns of their children.
Psychoeducation is a powerful tool that educates people about their psychological experiences and treatments available to them and encourages personal self-discovery and growth. It can include a wide range of psychoeducation activities:
Information about treatments, symptoms, resources, etc. that a therapist gives verbally in a therapy session
Interactive videos, audios, and podcasts and written materials, such as information handouts, guides, quizzes to work on new skills between sessions
Exercises or homework tasks where people are encouraged to discover information for themselves, for example, when tracking daily moods, writing about emotions and thoughts in a journal or when completing different worksheets.
Psychoeducational counseling can occur in individual or group sessions that can include a few clients with similar illness, a client and their family, or several clients and their families (multiple-family groups). Online self-help groups can also be an option. Online psychoeducational interventions include discussion forums, videoconferences, webinars, and interactive tasks.
Is psychoeducation effective?
Psychoeducation is an important component of the therapeutic process because it has been found to improve treatment outcomes for different mental health conditions. Now conditions that are commonly addressed with psychoeducation include:
Psychoeducation can help reduce symptoms of these disorders, improve quality of life, encourage positive attitude toward treatment, develop social skills and problem-solving abilities, and improve self-management behaviors and self-care.
And although psychoeducation occurs in many forms, research shows that people of different ages, backgrounds, and interests can benefit from it. People can better understand the mental issues they are addressing and view their illnesses as treatable conditions rather than shameful diagnosis. They have an opportunity to ask questions about their symptoms and the therapist’s recommendations that may help them and are more motivated to adhere to treatment protocols.
Psychoeducation empowers clients and encourages them to collaborate with their therapist and develop an appropriate treatment plan based on their specific symptoms, unique life experience and needs. A therapist won’t tell you what you must do or even should do. They will just provide you with accurate information about your diagnosis and treatment options. And you can use this information to make your own decision about how to move forward and what treatment options to choose.
Final thought
Psychoeducation is an evidence-based psychotherapeutic intervention for people with mental illness and their families to help them understand the relationships between thoughts, emotions, and behaviors. It answers their “whys” and equips people and their families with the relevant information and essential skills they need to cope with a variety of mental health conditions.
Psychoeducation can empower people with mental illnesses to take an active role in the treatment process and increase their motivation to develop skills that will help them live a more fulfilling life. You’ll get the most out of psychoeducational activities, if you actively participate in them, learn new information, and do homework to practice new skills.
[improve-banner]
If you have any mental health concerns, Calmerry can connect you with a licensed therapist online who can provide you with tools to understand your problems better and manage them in healthy ways."
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string(14896) "Empathy is an important human quality that allows us to form bonds with other people at a deeper level. It can also help us succeed both personally and professionally because it’s associated with higher self-esteem and life purpose. But empathy is also a complex construct – not all empathy looks and feels the same. It doesn’t happen naturally to all people, and it’s not as simple as “more empathy is better.”
In this blog, we’ll talk about different types of empathy and how empathy differs from sympathy and compassion. You’ll also learn how to be more empathetic in relationships and everyday life.
What is empathy?
Empathy can be defined as the ability to recognize and understand other people’s emotions that is paired with the ability to imagine what someone else might be thinking or feeling. It involves experiencing another person’s point of view, rather than just your own.
Examples of empathy include sensing the happiness of someone you care about and being genuinely happy for them, imagining yourself in a struggling person’s situation and understanding their emotions, feeling sadness when someone else is sad, and understanding someone else’s point of view during an argument.
Researchers believe that empathy is an evolved trait that allows humans to be able to reach out to others emotionally from a young age and understand the situations of others. Several studies have indicated that some animal species, for example, chimpanzees, orangutans, gorillas, rats, mice, elephants, as well as some birds, such as crows, ravens, and jays can also show empathy to other members of their species.
And dogs and cats also demonstrate empathy both toward humans and other animals. This ability can be a survival strategy because it enables animals to anticipate reactions and to form social bonds, protecting them in an unstable environment.
Empathy vs. sympathy vs. compassion
Empathy is often confused with sympathy and compassion. These terms aren’t the same although they’re often used interchangeably.
Empathy involves seeing someone else’s situation from their perspective and sharing their emotions, including their distress.
Sympathy is a feeling of care and concern for another person accompanied by a wish to see this person better off or happier. It doesn’t involve shared emotions or a shared perspective.
Compassion builds upon empathy and is associated with an active desire to relieve someone else’s suffering and act on their behalf. Compassion is one of the main motivators of altruism.
Types of empathy
We typically think about empathy as the ability to put ourselves in another person’s shoes and feel what they’re feeling, but contemporary researchers believe that empathy is a broad concept and use this term to describe a wide range of experiences.
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Cognitive empathy
Cognitive empathy is also called "perspective taking" and refers to how well a person can identify and understand someone else’s emotions. It is as much about thoughts as it is about emotions, which means it's a more rational and logical process. Cognitive empathy allows you to put yourself in someone else’s shoes but not necessarily feel their emotions. Cognitive empathy makes you a better communicator, helps in negotiations, and motivating other people.
Emotional empathy
Emotional empathy is also known as "emotional contagion." It’s when you physically and emotionally feel what the other person is experiencing. This type of empathy helps you build emotional connections with other people in close interpersonal relationships. It’s also helpful in careers like marketing, management, HR, and coaching.
In the Encyclopedia of Social Psychology, social psychology researchers Hodges and Myers say that emotional empathy has three separate components:
Feeling the same emotion as another person
Feeling personal distress in response to their pain
Feeling compassion for another person
Compassionate empathy
Compassionate empathy is also known as "empathetic concern." It allows us not only to understand and feel what another person is going through, but also take action to help that person however you can. We can recognize the emotions in others and understand their perspective on a certain situation and then use that insight to support them through challenging situations.
Cognitive empathy can involve too much logical analysis, so it is often considered under-emotional. In contrast, emotional empathy is over-emotional so that it can be overwhelming and inappropriate in certain circumstances. And compassionate empathy strikes the right balance between logic and emotion and enables us to make better decisions and provide appropriate support to other people when and where it’s necessary.
That’s why it’s the type of empathy that we’re most often striving for.
Compassionate empathy helps you balance mindfulness with compassionate caring. You can take the middle ground and use your emotional intelligence to effectively respond to the situation with loving detachment.
Signs of empathy
Some people naturally tend to be more empathetic than others. Empathetic people are emotionally intelligent, sensitive, compassionate, and warm-hearted. They are also good communicators and have strong intuition.
Wondering whether you are an empathetic person? Here are some signs that indicate you have this tendency:
You listen intently to what other people have to say.
You try to understand how other people are feeling and can usually tell when someone is feeling angry, anxious, or sad.
You have a hard time with people who are not genuine.
People often share their problems with you and ask for advice.
You especially enjoy relationships with your pets and other animals.
You sometimes feel drained or overwhelmed in emotional situations.
You try to help those who are suffering.
Why empathy matters
Empathy is a crucial human skill that enables us to get on with other people because it helps us understand the perspectives, needs, and intentions of others. It’s a key ingredient of successful interpersonal relationships of all types during all stages of life. It helps us build friendships, make moral decisions, and intervene when we see other people being bullied.
People who have high levels of empathy can build better social connections and are more likely to function well in society, help others in need, have more satisfying relationships with others in family and at work, and enjoy greater wellbeing through life. Studies show that people who feel connected to others have lower levels of anxiety and depression. Empathy also deepens intimacy in romantic relationships and is fundamental to resolving conflicts.
Lack of empathy plays a role in several mental health conditions, including antisocial personality disorder, which causes a long-term pattern of sociopathic behavior and violation of the rights of others. Research also suggests that people who have narcissistic personality tend to have significant impairments in emotional empathy, while cognitive empathy seems grossly unaffected.
Can empathy be learned?
Some people are genetically inclined to be highly empathic, and there are those who are low on empathy without a mental health diagnosis. In the past, empathy was considered an inborn trait that could not be taught, but now, we know that empathy can be learned with practice, just like most skills.
[improve-banner]
It’s never too late to become more empathetic no matter how old you are. Here are some science-based ways to develop empathy and practice it in your daily life:
Actively listen to people around you without interrupting or trying to provide a solution.
Ask questions to learn more about their experiences and with the intent to understand how the other person is feeling.
Pay attention to body language and other types of nonverbal communication.
Work and socialize with people from different backgrounds and walks of life and try to be non-judgmental.
Avoid making assumptions about those around you.
Be willing to be vulnerable in a relationship, opening up about how you feel.
Be aware of your own biases because they control our thoughts and opinions of other people and, in turn, will affect our actions.
Seek opportunities to practice empathy – volunteer for a cause you care about, pay more attention to your emotions and the emotions of people around you.
Consider seeking guidance from a therapist to further enhance your empathy skills and gain a deeper understanding of your own emotional responses and those of others.
Final thought
Empathy is integral to emotional intelligence, connecting with people you love and work with, and being compassionate. It’s one of the most vital emotional skills, especially during difficult times for a person or in the face of a crisis. Some people are more naturally empathetic than others, but researchers believe that anyone can choose to cultivate and prioritize greater empathy.
If you are concerned that you lack empathy, it may be helpful to talk to a counselor. You can do it online without leaving your home on Calmerry that can match you with a licensed mental health professional from your state. They can help you better understand how you react to the emotions of other people and help you learn how to emphasize with others."
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string(14896) "Empathy is an important human quality that allows us to form bonds with other people at a deeper level. It can also help us succeed both personally and professionally because it’s associated with higher self-esteem and life purpose. But empathy is also a complex construct – not all empathy looks and feels the same. It doesn’t happen naturally to all people, and it’s not as simple as “more empathy is better.”
In this blog, we’ll talk about different types of empathy and how empathy differs from sympathy and compassion. You’ll also learn how to be more empathetic in relationships and everyday life.
What is empathy?
Empathy can be defined as the ability to recognize and understand other people’s emotions that is paired with the ability to imagine what someone else might be thinking or feeling. It involves experiencing another person’s point of view, rather than just your own.
Examples of empathy include sensing the happiness of someone you care about and being genuinely happy for them, imagining yourself in a struggling person’s situation and understanding their emotions, feeling sadness when someone else is sad, and understanding someone else’s point of view during an argument.
Researchers believe that empathy is an evolved trait that allows humans to be able to reach out to others emotionally from a young age and understand the situations of others. Several studies have indicated that some animal species, for example, chimpanzees, orangutans, gorillas, rats, mice, elephants, as well as some birds, such as crows, ravens, and jays can also show empathy to other members of their species.
And dogs and cats also demonstrate empathy both toward humans and other animals. This ability can be a survival strategy because it enables animals to anticipate reactions and to form social bonds, protecting them in an unstable environment.
Empathy vs. sympathy vs. compassion
Empathy is often confused with sympathy and compassion. These terms aren’t the same although they’re often used interchangeably.
Empathy involves seeing someone else’s situation from their perspective and sharing their emotions, including their distress.
Sympathy is a feeling of care and concern for another person accompanied by a wish to see this person better off or happier. It doesn’t involve shared emotions or a shared perspective.
Compassion builds upon empathy and is associated with an active desire to relieve someone else’s suffering and act on their behalf. Compassion is one of the main motivators of altruism.
Types of empathy
We typically think about empathy as the ability to put ourselves in another person’s shoes and feel what they’re feeling, but contemporary researchers believe that empathy is a broad concept and use this term to describe a wide range of experiences.
[subscribe-form]
Cognitive empathy
Cognitive empathy is also called "perspective taking" and refers to how well a person can identify and understand someone else’s emotions. It is as much about thoughts as it is about emotions, which means it's a more rational and logical process. Cognitive empathy allows you to put yourself in someone else’s shoes but not necessarily feel their emotions. Cognitive empathy makes you a better communicator, helps in negotiations, and motivating other people.
Emotional empathy
Emotional empathy is also known as "emotional contagion." It’s when you physically and emotionally feel what the other person is experiencing. This type of empathy helps you build emotional connections with other people in close interpersonal relationships. It’s also helpful in careers like marketing, management, HR, and coaching.
In the Encyclopedia of Social Psychology, social psychology researchers Hodges and Myers say that emotional empathy has three separate components:
Feeling the same emotion as another person
Feeling personal distress in response to their pain
Feeling compassion for another person
Compassionate empathy
Compassionate empathy is also known as "empathetic concern." It allows us not only to understand and feel what another person is going through, but also take action to help that person however you can. We can recognize the emotions in others and understand their perspective on a certain situation and then use that insight to support them through challenging situations.
Cognitive empathy can involve too much logical analysis, so it is often considered under-emotional. In contrast, emotional empathy is over-emotional so that it can be overwhelming and inappropriate in certain circumstances. And compassionate empathy strikes the right balance between logic and emotion and enables us to make better decisions and provide appropriate support to other people when and where it’s necessary.
That’s why it’s the type of empathy that we’re most often striving for.
Compassionate empathy helps you balance mindfulness with compassionate caring. You can take the middle ground and use your emotional intelligence to effectively respond to the situation with loving detachment.
Signs of empathy
Some people naturally tend to be more empathetic than others. Empathetic people are emotionally intelligent, sensitive, compassionate, and warm-hearted. They are also good communicators and have strong intuition.
Wondering whether you are an empathetic person? Here are some signs that indicate you have this tendency:
You listen intently to what other people have to say.
You try to understand how other people are feeling and can usually tell when someone is feeling angry, anxious, or sad.
You have a hard time with people who are not genuine.
People often share their problems with you and ask for advice.
You especially enjoy relationships with your pets and other animals.
You sometimes feel drained or overwhelmed in emotional situations.
You try to help those who are suffering.
Why empathy matters
Empathy is a crucial human skill that enables us to get on with other people because it helps us understand the perspectives, needs, and intentions of others. It’s a key ingredient of successful interpersonal relationships of all types during all stages of life. It helps us build friendships, make moral decisions, and intervene when we see other people being bullied.
People who have high levels of empathy can build better social connections and are more likely to function well in society, help others in need, have more satisfying relationships with others in family and at work, and enjoy greater wellbeing through life. Studies show that people who feel connected to others have lower levels of anxiety and depression. Empathy also deepens intimacy in romantic relationships and is fundamental to resolving conflicts.
Lack of empathy plays a role in several mental health conditions, including antisocial personality disorder, which causes a long-term pattern of sociopathic behavior and violation of the rights of others. Research also suggests that people who have narcissistic personality tend to have significant impairments in emotional empathy, while cognitive empathy seems grossly unaffected.
Can empathy be learned?
Some people are genetically inclined to be highly empathic, and there are those who are low on empathy without a mental health diagnosis. In the past, empathy was considered an inborn trait that could not be taught, but now, we know that empathy can be learned with practice, just like most skills.
[improve-banner]
It’s never too late to become more empathetic no matter how old you are. Here are some science-based ways to develop empathy and practice it in your daily life:
Actively listen to people around you without interrupting or trying to provide a solution.
Ask questions to learn more about their experiences and with the intent to understand how the other person is feeling.
Pay attention to body language and other types of nonverbal communication.
Work and socialize with people from different backgrounds and walks of life and try to be non-judgmental.
Avoid making assumptions about those around you.
Be willing to be vulnerable in a relationship, opening up about how you feel.
Be aware of your own biases because they control our thoughts and opinions of other people and, in turn, will affect our actions.
Seek opportunities to practice empathy – volunteer for a cause you care about, pay more attention to your emotions and the emotions of people around you.
Consider seeking guidance from a therapist to further enhance your empathy skills and gain a deeper understanding of your own emotional responses and those of others.
Final thought
Empathy is integral to emotional intelligence, connecting with people you love and work with, and being compassionate. It’s one of the most vital emotional skills, especially during difficult times for a person or in the face of a crisis. Some people are more naturally empathetic than others, but researchers believe that anyone can choose to cultivate and prioritize greater empathy.
If you are concerned that you lack empathy, it may be helpful to talk to a counselor. You can do it online without leaving your home on Calmerry that can match you with a licensed mental health professional from your state. They can help you better understand how you react to the emotions of other people and help you learn how to emphasize with others."
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