Advice - Page 9 of 11 - BCS Counseling.

an article by
Julia Di Giacomo, LCSW

When human beings are in danger their bodies produce a heightened state of arousal know as fight or flight response. This response is meant to warn us about the threat to our safety and therefore serves to be very useful in protecting us. However, for many people this type of reaction can become attached to perceived threats which are not real and therefore the response becomes maladaptive and creates a great deal of distress for the person experiencing it. At that point, the person may begin experiencing what we refer to as an anxiety disorder which can manifest anxiety symptoms in any general sense, in social situations, can lead to panic attacks or can be extreme as part of the post-traumatic stress disorder after a traumatic event.

Due to the unpredictable nature of the onset of these symptoms, anxiety disorders are one of the main reasons people seek mental health counseling and therapy. In my professional experience in working with these disorders, I have found that clients do best when they are offered tools and techniques to manage their anxiety. These techniques are called Grounding Techniques as they are meant to “ground” the person and help them return to a state of homeostasis. Since the anxiety symptoms have everything running at an accelerated speed and have persons affected worrying about the future or regretting the past it is essential for the individual to be able to “ground” themselves to the here and now in order to return to a state of calm and well-being.

One of the first tools the clinician can offer is to help the client identify something they can use as an “Anchor” to remind them to return to the present moment.

Anchors:

Clients can use a rubber band, hair tie or bracelet around their wrist and when they feel themselves becoming anxious, they can snap themselves back to the present moment.

Clients can download a picture of a favorite person, place or art on the home screen of their phone and stare at it when becoming anxious to return to the present moment.

Clients can use a favorite symbol or toy on a key chain and hold it and rub it when becoming anxious so that they can return to present moment.
Clients can use a favorite song on speed dial or sounds that create a sense of calm and peace and help them to return to present time.

After the clients have anchored themselves then the work on “grounding” them and calming down the anxiety can begin.
Grounding Techniques:

Physical techniques:

Breathing- it must be deep breathing where they breathe in from the diaphragm for 3 seconds, hold for 3 seconds, release for 3 seconds and make a ssshhh sound when releasing to ensure they have emptied it all out and not holding the anxiety in their bodies.

Client sits up in a chair with feet firmly on the ground and place palms of hands on legs and count until their body calms down.
Client uses cold compresses near pressure points and hold it there until their body starts to regulate and calm down.
Client shakes themselves free of the anxiety by shaking their arms and legs and making loud sounds to get all the anxiety out of their body.

Clients get physical literally-They go for a walk, run, exercise, or dance until they feel their body return to its natural state.
Clients use an essential oil or favorite body cream on their skin and breathe it in until they feel themselves calming down.
Observation and physical description:

Clients are asked to focus on anything in the environment and describe everything about it. Whether it be a painting, a book, a car, a sign on a train or bus or in your office, etc. I have literally used a fire extinguisher when I have not had anything else and asked a client to describe everything about it. The idea is to use it as a distraction and to focus their energy on it. By the time the client is done describing it they will have calmed down.

Cognitive Techniques:

Cognitive techniques are also to be used as distractions that clients can access through memory such as recalling all the details from a favorite place or vacation. Once they focus on describing all the details of that time or place they will be reminded of the pleasant feelings associated with it and they will calm down.

Clients can also recite a favorite poem or song with this type of technique and the intention is the same by distracting their energy and focusing on the details and positive feelings they will return to present moment and feel better.

Client can also pray, meditate or participate in a guided meditation. These can all be used as distraction that help them return to the here and now and their state of homeostasis.

Client can also draw or use art as the distraction to soothe themselves and calm their anxiety.

Auditory Techniques:

Clients can listen to music or any other sounds that help them calm down. It can be the ocean, nature, birds, the sound of a loved one’s voice. The goal is the same to calm the anxiety and return them to the present moment.

It is only after clients have grounded themselves, achieved a state of homeostasis and safety that they can begin to work on the underlying issues and conflicts.

1

2

3

Full Name: *

For billing/insurance purposes, we must have your legal name exactly as it appears on your insurance ID Card

Phone *

Email *

Address *

Address Line 1

City

State

Zip Code

Date of Birth *

Are you a current BCS client? *

Yes
No

an article by
Nicoletta Pallotta, MD, LCSW
CEO & Founder

As the much anticipated ‘return to work’ takes hold… my overwhelming concern has been once the pandemic was under control and social distance has been lifted, how would I manage our physical locations, for our clients and the 150 therapists that work for BCS Group.

I not only need to consider everyone’s safety, but also the new ‘norm’ for our practice, many clients and therapists have expressed a strong desire to continue with our tele-health model.

When COVID first forced me to shut down the physical locations, my focus abruptly shifted from assigning rooms to schedule our clients, to providing secure, Live Video services. The upside to this change gave us the ability to extend our hours, care for more clients, and hire more therapist. But also, it gave us the capability to reach out to more remote areas, where clients and therapist that previously may not have been able to connect with us, now could.

As I plan for the opening of locations and develop a real sense of the future balance between in-person and online, I decided the best way to forecast the future was to engage directly with our therapist and clients, to see what their preferences really are.

I was really surprised to learn that most therapists are more interested in the remote model, as are our clients, they are really enjoying tele-mental health; the convenience and flexibility, generally they feel their therapy sessions have been more relaxing from the comfort of their homes, along with not needing to arrange childcare, no more commute or waiting rooms. Overall, online counseling is a lot less stressful.

I think the pandemic helped us all realize that remote care is here to stay.

Even through, as an essential worker, i was in my office everyday through the pandemic – i saw my clients via Live Video Chat, i supervised therapists through Live Video Chat and i managed most of my staff through Live Video chat.

I have been asked a number of times “it must be so much better seeing clients in person, right?” I have spent much time thinking about this, and caught myself reflecting on just this question during sessions… I stumbled on the realization that when we see our clients in their own environment, over Live Video, we really do learn a lot about them we might not get to see when they come to our office.

Their home environment tells the clinician a lot about how they live and what is important to them, whether it is art they have hanging on their wall, or their connection to a dog or a cat or maybe both!

Seeing our clients in their own comfort zone allows us more understanding to who they are, which will undoubtedly help the therapeutic relationship. People often take for granted their environment and wouldn’t think to share some of the aspects of their home life with their therapist.

One of the main benefits of Online Counseling, besides the end of the commute and no more uncomfortable waiting rooms, is when our client is in their natural environment, often they are more relaxed and open to the process.

Dr. Nicoletta Pallotta
BCS Group – Founder, CEO

An article written by our Founder and CEO,
Nicoletta Pallotta, MD, LCSW

14 months of a Pandemic no one saw coming and no one was prepared for. I have seen clients struggle with social distancing, isolation, struggling with remote working, and/or home schooling their children. We have all been mentally challenged with having no physical contact and not being able to see our friends and loved ones. And of course, the devastating reality of some of us losing loved ones to Covid-19.

I was committed to being one constant in the lives of our clients, to continuing to see every single one of them that needed us, but also being available for so many, many more that reached out for our help. These unique and stressful times pushed us to do psychotherapy in a different way that we were used too. Our roles became overwhelming with responsibilities, with day-in and day-out struggles for my amazing team, who’s dedication and compassion came shinning though day after day after day.

What does the future of mental health look like?
“I believe that we don’t know the full impact of the pandemic, and that many people are still in survival mode.”

Many people are still living day to day, coping with the devastation of personal loss and financial concerns as best they can. Mental services are now more needed and demand than ever before. We still don’t fully know the consequences of social isolation and how it has impacted us and what effect it might have on our children and their futures. We will have to wait and see.

Tele-mental health is here to stay. Technology helps us reach more people who need us, particularly in remote areas, and our therapists turn up every day to help those who need us. And I am here to support them every step of the way.

The future is brighter – I am sure of it.

An article written by our Founder and CEO,
Nicoletta Pallotta, MD, LCSW

The fear is, because tele-mental health is a newer, alternative form of treatment, it is somehow less effective or a less desirable standard of care.

But the truth is, this technology platform represents much of the future in healthcare, and will likely lead the charge into the next era. In my opinion, having provided mental health care for over 35 years, tele-health works particularly well using digital, video-based care models, allowing us to reach more people in need, who otherwise, go without quality care.

This is one of the few health specialties that does not necessarily require ‘touch’ when doing an assessment or delivering treatment. Without that physical need, the Care Provider does not typically need to be in the same room as the client, allowing many more ways this care model could benefit their clients.

One might ask; does this communication between client and provider be as good as an in-person visit?

This may have been true when tele-health was in its infancy and lacked the technological capabilities it currently has. With the recent advancements in video conferencing systems and the ability to access much higher Internet speeds, the quality of video provides an environment in which there is little difference to an in-person consultation. The Care Provider will still be able to pick up on nonverbal cues and observe other factors such as their behaviors, facial expressions, hygiene, and speech patterns.

Tele-mental health care is as effective as in person sessions.

It also greatly increases access to care for many clients who may not otherwise be able to seek treatment. Allowing the client to seek treatment in their community, or even in their own home, has led to less travel, fewer absences from work, less time waiting, more choices for treatment, and ultimately, these factors lead to greater access for clients. This is especially important given the huge shortage of providers in this field.

You should never underestimate the affect that stress can have on your body and your mind.

The symptoms of large amounts of stress include tiredness, illness, and the inability to concentrate or think clearly. Sometimes, prolonged periods of stress can even cause a mental breakdown. If you suffer from extreme stress or are stressed for a long period of time, your body will eventually wear itself down.

But sometimes a small amount of stress can actually be good in that it can help you gather yourself and take action. For example, when you have an important task to perform, stress can kick in and motivate you to meet your goals. During times of crisis, stress can send you into “automatic pilot” mode where you are able to block out the chaos around you and react effectively in the situation.

Some common stress factors include academic demands; moving house; being on your own in a new environment, new responsibilities; a new job or promotion; changes in family relations and your social life; financial responsibilities, and of course, a global phenomenon such as COVID-19, where our way of life has changed completely and the future is uncertain.

Whether in school or employment, pulling an “all-nighter” can lead to stress-driven exhaustion the following day. Caffeine starts with a temporary energy boost and ends in a crash, which can leave you feeling worse than you did originally. Waiting until the very last minute to get something done which forces your body to run on adrenaline.

Some ways to manage stress relief would start with managing your time wisely and staying organized. Try to get some form of exercise daily and eat healthily. A very important consideration when you are going through a stressful time, get enough sleep, it may seem a simple answer, but it’s also works.

Rhoda Rabkin. Mentor & Friend.

March is Women’s History Month. I think the best way to celebrate this month is to honor a woman in your life that made an impact that changed who you are today.

My Rhoda is gone almost 16 years.

Not one day goes by that I do not think of her. Rhoda was a constant force in my life, she taught me to always trust your instincts and there is nothing you cannot do, and to always follow my passion.

Since she left me as her legacy, it is my role in this world is to help other women by inspiring them the way that she inspired me. I wouldn’t be the person I am if it wasn’t for her. Thank you Rhoda.

I always wanted to build our BCS Counseling Group to incorporate Telehealth. But the onset of the pandemic led to a rapid uptake and escalation in use of virtual care.

Who knew that from March 2020, Telehealth was going to be our only form of providing psychotherapy to our clients, luckily we were set up to do it from day one, and my great team stepped up and helped inform, educate and connect our clients.

Since day 1 of Covid-19, I have been on the front lines. As an essential worker, I had to turn up day after day to keep things running, manage my team, emergencies and deal with unforeseen crises, and there have been a lot.

I manage a team of over 150 therapists, my door is always open if they need me, they have shared stories of overwhelming anxiety, depression, stress for the future, loss of loved ones. Weddings being cancelled, graduations and holiday gatherings cancelled. Or just the little things, like the inability to visit a loved one or hug a friend. These are the things that makes us feel human, make us feel loved and needed.

I have been asked on many occasions ‘are you getting burned out from all this?’
my answer: “yes of course”
It is a very traumatic and trying time, but at the end of the day, I am blessed to do what I love, I’m in a position to help people, so this is what I do.

On a lighter note, our clients and therapists have had to create spaces for privacy for the Live Video Sessions. Some are using bathrooms, cars, bedrooms, even closets. Wherever you can get comfortable with your device and an internet connection, that’s the new norm for the therapist’s couch.

We all needed to find a little humor in this difficult time, and although we’re all in this together, no two stories are the same. One of my clients showed up at session looking quite different to our ‘normal’ sessions. When I questioned her if she was okay, she started laughing. “I am not wearing makeup and I do not feel like fixing my hair! I feel free.’ We laughed. Another client was crying and sad because her father was COVID positive, then I hear a loud flushing noise… it was the toilet flushing! The new norm!

When the COVID-19 pandemic is over, a lot of things will go back to the way there were ‘before’. We will stop wearing masks, we’ll pack into restaurants and we’ll hug family and friends at the drop of a hat! But I believe Telehealth is here to stay. I expect to see continued expansion in telehealth services. It’s proven to be a very effective way to provide care, especially for those who can’t easily get to their provider’s office. We can increase the hours we can connect with our clients, as Therapists and clients no longer need to factor in a commute or ‘office hours’.

Clients are finding a newfound freedom; flexibility and convenience, and Therapist who may live in more rural or remote areas, can now build their client base on secure and easy to use platforms.

I am committed to helping as many clients and team members as possible through this pandemic, and if I have to work 7 days a week (which I do), I am happy to do it. My mission has always been to give back to a community that has given me so much love over the years. Mental health is essential to an individual’s well-being, and is fundamental to a healthy, balanced life, which is essential during these difficult times.

Nicoletta Pallotta, MD, LCSW
CEO & Founder

If you would like to talk to someone, a trained, qualified and compassionate therapist, please contact us now:

1

2

3

Full Name: *

For billing/insurance purposes, we must have your legal name exactly as it appears on your insurance ID Card

Phone *

Email *

Address *

Address Line 1

City

State

Zip Code

Date of Birth *

Are you a current BCS client? *

Yes
No

If we just push through, things will eventually get better.

I’m not sure where that mindset came from, but I am certain that it was learned – and that it’s wrong.

Many people don’t seek therapy until things have become so unmanageable that they can no longer function properly. Somewhere in the craziness of life, we have stopped listening to our bodies, minds, and spirits when they tell us we are doing too much, or that our lifestyle is not sustainable.

As with most medical conditions, early diagnosis usually leads to better outcomes. Getting the help you need as soon as possible can help you prevent things getting worse. Treatment can help you avoid the negative effects on your daily life, from strained relationships to difficulty managing work and finances.

So, what are the issues that eventually push women to find a good therapist?

Depression and Anxiety
Life Adjustment Disorders
Difficulty in Relationships
Addiction
Mood Instability
Disordered Eating
Grief
Personal Growth

Talk to us, we are a team of friendly, fully qualified and experienced therapists, from all walks of life and backgrounds. We will pair you with the therapist that suits you best.

1

2

3

Full Name: *

For billing/insurance purposes, we must have your legal name exactly as it appears on your insurance ID Card

Phone *

Email *

Address *

Address Line 1

City

State

Zip Code

Date of Birth *

Are you a current BCS client? *

Yes
No

Finding time to focus on self-care can seem impossible, especially during a pandemic with the demands of work and family life.

Time for yourself is time away from your daily list of chores, responsibilities and commitments. These things will usually still be there even if you take 15 minutes or even an hour to yourself.

Research shows that people who regularly take a little time to themselves, and are comfortable with that time alone, experience increased happiness, better stress management and lower rates of depression.

Unplug.

Step away from social media, email and phone calls, and instead read a book or magazine, go for a walk, or simply stare out the window and daydream. Our devices have become an entertainment crutch, and the go-to when we have a minute to spare.

Finish Work on Time.

This is one of the simplest things you can do when you need a little personal time. This had become much more difficult since we are all now working from home, the end-of-day has become fluid and the result is self-care time has decreased or vanished. If this is you, make it a point to stop work exactly on time at least once a week, and make that saved time self-care time. Practicing some sort of self-care, even once a week will make a difference.

Check in on Yourself.

Take a minute throughout your day to stop, just for a moment, to notice what is happening within and around you. Taking just a moment to reset your mind can help keep you balanced and happier.

Connect.

Reach out to others, sometimes a chat with a friend is all the self-care you need. If you feel you may need help with emotional support, consider a professional counselor to have your thoughts and feelings heard.

If you’d like to speak to a friendly, fully qualified and licensed Therapist, contact us through the form below. It’s completely confidential, and covered by most insurances.

1

2

Full Name: *

For billing/insurance purposes, we must have your legal name exactly as it appears on your insurance ID Card

Address *

Address Line 1

City

State

Zip Code

Phone *

Email *

When is the best time to call you? (between 9am-6pm, Mon-Fri) *

It will be about a 10 minute intake call, to collect all information needed to schedule your appointment with a therapist.

Reason for your Appointment? (ie. Depression, Anxiety, family conflict)

This question is optional and confidential. It will help us connect you with the therapist most suited to your needs.

Focused Articles

Anxiety Grounding Mechanisms

when social distancing is lifted

What we learn from clients doing remote psychotherapy

Life after the pandemic

Is online Counseling as good as in-person Counseling?

The fear is, because tele-mental health is a newer, alternative form of treatment, it is somehow less effective or a less desirable standard of care.

The impact of Stress

You should never underestimate the affect that stress can have on your body and your mind.

Women’s History Month

Rhoda Rabkin. Mentor & Friend.

Tele-mental health services, the new normal at BCS?

I always wanted to build our BCS Counseling Group to incorporate Telehealth. But the onset of the pandemic led to a rapid uptake and escalation in use of virtual care.

Who knew that from March 2020, Telehealth was going to be our only form of providing psychotherapy to our clients, luckily we were set up to do it from day one, and my great team stepped up and helped inform, educate and connect our clients.

what are the issues that push women to find a therapist?

make time for yourself

Finding time to focus on self-care can seem impossible, especially during a pandemic with the demands of work and family life.

Unplug.

Finish Work on Time.

Check in on Yourself.

Connect.

APPOINTMENTS

For Appointments:

718 313 4357

IN AN EMERGENCY

HEAD OFFICE