{"id":2809,"date":"2021-10-02T16:27:33","date_gmt":"2021-10-02T16:27:33","guid":{"rendered":"https:\/\/ildikopap.com\/en\/?page_id=2809"},"modified":"2025-01-08T07:00:28","modified_gmt":"2025-01-08T07:00:28","slug":"online-counseling","status":"publish","type":"page","link":"https:\/\/ildikopap.com\/en\/online-counseling\/","title":{"rendered":"Online Counseling"},"content":{"rendered":"<p>[vc_row css=&#8221;.vc_custom_1633457541584{margin-top: 0px !important;}&#8221;][vc_column offset=&#8221;vc_hidden-sm vc_hidden-xs&#8221;][vc_single_image image=&#8221;3336&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row wrap_container=&#8221;yes&#8221; css=&#8221;.vc_custom_1634674316721{margin-top: 20px !important;}&#8221;][vc_column offset=&#8221;vc_hidden-lg vc_hidden-md&#8221;]<div class=\"porto-u-heading  wpb_custom_c7a239b02b5d601474cf1e4db48107e6\" data-hspacer=\"line_only\" data-halign=\"center\" style=\"text-align:center\"><div class=\"porto-u-main-heading\"><h2  >Online Counseling<\/h2><\/div><div class=\"porto-u-heading-spacer line_only\" style=\"height:1px;\"><span class=\"porto-u-headings-line\" style=\"border-style:solid;border-bottom-width:1px;border-color:#ccc;width:70px;\"><\/span><\/div><\/div>[vc_column_text css=&#8221;.vc_custom_1635529148640{margin-top: 10px !important;}&#8221;]<\/p>\n<p style=\"line-height: 40px; text-align: center;\"><span style=\"font-size: 24px; color: #003051;\">Congratulations to saying <strong><span style=\"padding: 6px; background: #08c; color: #ffffff;\">YES<\/span><\/strong> to your Life!<strong><br \/>\n<\/strong><\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row wrap_container=&#8221;yes&#8221; animation_type=&#8221;fadeIn&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;.vc_custom_1635229620478{margin-bottom: 10px !important;}&#8221;]<span style=\"color: #003051; font-size: 19px;\"><strong>Online Counseling is private, secure and effective!<\/strong><\/span>[\/vc_column_text]<style>#porto-info-list5569929666a0c4fd63bd9c i { color: #020202;font-size: 20px; }<\/style><ul id=\"porto-info-list5569929666a0c4fd63bd9c\" class=\"porto-info-list \"><li class=\"porto-info-list-item\"><i class=\"porto-info-icon fas fa-chevron-circle-right\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #003051; font-size: 16px;\">Research shows that online counseling and therapy is just as effective as in-person treatment<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon fas fa-chevron-circle-right\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #003051; font-size: 16px;\">Enjoy the privacy of your own home while getting the help you deserve<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon fas fa-chevron-circle-right\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #003051; font-size: 16px;\">Online counseling is 100 % safe: your personal information remain 100% confidential<\/span><\/div><\/li><\/ul>[\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;2955&#8243; img_size=&#8221;90&#215;90&#8243; alignment=&#8221;center&#8221;][vc_btn title=&#8221;Drop me a message&#8221; style=&#8221;outline-custom&#8221; outline_custom_color=&#8221;#1f6421&#8243; outline_custom_hover_background=&#8221;#666666&#8243; outline_custom_hover_text=&#8221;#ffffff&#8221; size=&#8221;xl&#8221; align=&#8221;center&#8221; i_icon_fontawesome=&#8221;far fa-edit&#8221; button_block=&#8221;true&#8221; add_icon=&#8221;true&#8221; css=&#8221;.vc_custom_1634971066918{margin-top: -10px !important;}&#8221; link=&#8221;url:https%3A%2F%2Fildikopap.com%2Fen%2Fcontact%2F|title:Contact&#8221;][\/vc_column][\/vc_row][vc_row wrap_container=&#8221;yes&#8221; css=&#8221;.vc_custom_1634675800737{background-color: #003051 !important;}&#8221; animation_type=&#8221;fadeIn&#8221;][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1633459097572{padding-bottom: 30px !important;}&#8221;][vc_column_text css=&#8221;.vc_custom_1633458850731{margin-top: 20px !important;margin-bottom: 10px !important;}&#8221;]<span style=\"color: #003051; font-size: 20px;\"><strong><span style=\"color: #ffffff;\">How it works?<\/span><br \/>\n<\/strong><\/span>[\/vc_column_text]<style>#porto-info-list8631256386a0c4fd63c1cd i { color: #009fb7;font-size: 20px; }<\/style><ul id=\"porto-info-list8631256386a0c4fd63c1cd\" class=\"porto-info-list \"><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-spin5\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"font-size: 16px;\"><strong><span style=\"color: #ffffff;\">Schedule a free 15 minute consultation.<\/span><\/strong><\/span><br \/>\n<span style=\"color: #ffffff; font-size: 16px;\">Let\u2019s Talk! You can use your time to ask anything you want and I will give a deeper sense of how I can assist you. To schedule an initial consultation, simply email me:<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-spin5\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\">Let\u2019s find out if we\u2019re a good fit for each other.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-spin5\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\">Begin your online counseling from the comfort of your own home.<\/span><\/div><\/li><\/ul>[\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;.vc_custom_1633458266752{margin-top: 20px !important;margin-bottom: 10px !important;}&#8221;]<span style=\"color: #003051; font-size: 20px;\"><strong><span style=\"color: #ffffff;\">Payment<\/span><br \/>\n<\/strong><\/span>[\/vc_column_text]<style>#porto-info-list17705868816a0c4fd63c521 i { color: #009fb7;font-size: 20px; }<\/style><ul id=\"porto-info-list17705868816a0c4fd63c521\" class=\"porto-info-list \"><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-angle-right\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\">At the moment I do not accept any insurance plans.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-angle-right\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\">This \u201cone-size-fits-all\u201d policy is the antithesis of my individualized approach. Each person\u2019s issue is unique with varying levels of intensity and strengths.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-angle-right\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\">This \u201cone-size-fits-all\u201d policy is the antithesis of my individualized approach. Each person\u2019s issue is unique with varying levels of intensity and strengths.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-angle-right\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\">Online counseling takes 50 minutes and its rates will be discussed during your initial consultation. (free of charge- 15 minutes)<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-angle-right\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\">Payments are accepted via bank transfer and Stripe, <a href=\"https:\/\/www.paypal.com\/paypalme\/ikopap?locale.x=en_EN\">Paypal<\/a><\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-angle-right\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\">Drop me a message! Looking forward to hearing from you.<\/span><\/div><\/li><\/ul>[\/vc_column][\/vc_row][vc_row wrap_container=&#8221;yes&#8221; css=&#8221;.vc_custom_1633552656288{margin-top: 30px !important;margin-bottom: 30px !important;}&#8221;][vc_column][vc_column_text css_animation=&#8221;fadeIn&#8221;]<\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 19px;\"><strong><span style=\"color: #003051;\">Read my article on How Do You Identify and Change Cognitive Distortions?<\/span><\/strong><\/span><\/p>\n<p>[\/vc_column_text][vc_btn title=&#8221;Read now&#8221; style=&#8221;outline-custom&#8221; outline_custom_color=&#8221;#1f6421&#8243; outline_custom_hover_background=&#8221;#666666&#8243; outline_custom_hover_text=&#8221;#ffffff&#8221; size=&#8221;xl&#8221; align=&#8221;center&#8221; css=&#8221;.vc_custom_1705225721359{margin-top: -10px !important;}&#8221; link=&#8221;url:https%3A%2F%2Fwww.therapyroute.com%2Farticle%2Fhow-do-you-identify-and-change-cognitive-distortions-by-i-pap&#8221; animation_type=&#8221;fadeIn&#8221;][\/vc_column][\/vc_row][vc_row wrap_container=&#8221;yes&#8221; css=&#8221;.vc_custom_1714233257814{background-color: #008bd1 !important;}&#8221; animation_type=&#8221;fadeIn&#8221;][vc_column css=&#8221;.vc_custom_1633459097572{padding-bottom: 30px !important;}&#8221;][vc_column_text css=&#8221;.vc_custom_1714233403214{margin-top: 30px !important;}&#8221;]<\/p>\n<h1><span style=\"color: #ffffff;\">How Do You Identify and Change Cognitive Distortions?<\/span><\/h1>\n<p><span style=\"color: #ffffff; font-size: 20px;\"><strong>\u00a0<\/strong><\/span>[\/vc_column_text][vc_column_text css=&#8221;.vc_custom_1714234137750{margin-top: -70px !important;}&#8221;]<span style=\"color: #ffffff; font-size: 16px;\">Cognitive distortions are twisted or biased attitudes, approaches, and beliefs about ourselves and our world. They are irrational, unhelpful thoughts that we unknowingly reinforce over time.<\/span><\/p>\n<p><span style=\"color: #ffffff; font-size: 16px;\">These thoughts are often subtle, and it\u2019s difficult to recognize when they are a regular feature of your daily thinking system. That is why they can be so damaging. Since it\u2019s hard to change what you don\u2019t recognize as something that needs to change. As human beings, we have likely fallen for a few of the numerous cognitive distortions at one time or another.<\/span><\/p>\n<p><span style=\"color: #ffffff; font-size: 16px;\">The difference between those who occasionally stumble into cognitive distortions and those who struggle with them more long-term is the ability to identifyand change these irrational, unhelpful thinking patterns.<\/span><br \/>\n<span style=\"color: #ffffff; font-size: 16px;\">Much of the knowledge around cognitive distortions comes from research by two psychologists: Aaron Beck (founder of CBT\/Cognitive Behavioral Therapy: the idea that our thought patterns and deeply held beliefs about ourselves and the world around us drive our experiences) and David Burns.<\/span>[\/vc_column_text][vc_separator color=&#8221;peacoc&#8221;][vc_column_text]<\/p>\n<h1><span style=\"color: #ffffff;\">What are the most common cognitive distortions?<\/span><\/h1>\n<p>[\/vc_column_text]<style>#porto-info-list12866470666a0c4fd63caa8 i { color: #1e73be;font-size: 20px; }<\/style><ul id=\"porto-info-list12866470666a0c4fd63caa8\" class=\"porto-info-list \"><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>All-or-nothing thinking:<\/strong> This polarized thinking often shows up in adults facing perfectionism.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff;font-size:16px\"><strong>Jumping to conclusions<\/strong> (usually negative) with little or no proof.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>Emotional reasoning:<\/strong> I feel embarrassed, so I must be an idiot.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>&#8220;Should\u201d and \u201cmust\u201d statement<\/strong>s (like I should always do my best) are negative because they cause the person to feel guilty and upset about themselves.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>Personalization<\/strong> is finger-pointing or assigning personal blame disproportionate to the level of control a person realistically has in a given situation<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>Magnification and minimization:<\/strong> The positive characteristics of other people or situations are exaggerated, and their negative characteristics are understated.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>Disqualifying the positive:<\/strong> rejecting positive experiences by insisting they &#8220;don&#8217;t count&#8221; for some reason.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>Catastrophizing<\/strong> or experiencing a situation as unbearable or impossible when it is uncomfortable.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>Overgeneralization:<\/strong> Because I felt uncomfortable at the get-together, I don\u2019t have what it takes to make friends.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>Mental filtering:<\/strong> An individual focuses only on the negative details of a situation and filters out the positive aspects.<\/span><\/div><\/li><\/ul>[vc_column_text]<\/p>\n<p class=\"Textbody\" style=\"text-align: left; font-size: 16px;\"><span style=\"color: #ffffff;\">Once negative thoughts are identified, CBT counsellors\/therapists guide individuals in challenging their validity and replacing them with more realistic and balanced thoughts. For instance, a counsellor may help individuals struggling with social anxiety reframe their thoughts to, &#8220;People are generally focused on themselves, not me,&#8221; or &#8220;Mistakes are a normal part of social interactions.&#8221;<\/span><\/p>\n<p>[\/vc_column_text][vc_separator color=&#8221;peacoc&#8221;][vc_column_text]<\/p>\n<h1><span style=\"color: #ffffff;\">How do you assist yourself in realizing and changing<br \/>\nyour unhelpful thoughts?<\/span><\/h1>\n<p>[\/vc_column_text]<style>#porto-info-list1510159376a0c4fd63d369 i { color: #1e73be;font-size: 20px; }<\/style><ul id=\"porto-info-list1510159376a0c4fd63d369\" class=\"porto-info-list \"><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>Stop and say it to yourself<\/strong> (silently, in your head) as soon as you realize you are caught up in your mind and busy with a certain thought. This helps to put a space between the stimulus (whatever we\u2019re reacting to) and your response. The earlier you use STOP, the more effective and easier it will be.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>Take a deep breath.<\/strong> Bringing your attention to your breathing and allowing yourself to take it in deeper and slower will calm you down and lower the physical reaction of adrenaline or catastrophe. Focusing on your breathing means you\u2019re not so focused on the thought of distress. This helps your mind clear, and you\u2019ll start thinking more realistically.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>Observe:<\/strong> Become aware of the thoughts going through your mind, notice what you\u2019re feeling in your body, and pay attention to the urge to react impulsively. We can start identifying the vicious cycle of thought-feeling (anxiety, anger, sadness, etc.) This helps us defuse those thoughts and feelings and reduce their power and control.<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>Perspective:<\/strong> This is about thinking differently\u2014the thought-challenging aspect of CBT. If we step back from any situation, we\u2019ll start to see the bigger picture, reducing the weight of those troublesome thoughts. We can assist ourselves by asking questions such as: What role does extreme thinking play in my day-to-day decision-making? In what areas do I rely more on my thoughts than facts? In what areas do I rely more on my feelings than facts? What have been the consequences of doing so?<\/span><\/div><\/li><li class=\"porto-info-list-item\"><i class=\"porto-info-icon porto-icon-circle\"><\/i><div class=\"porto-info-list-item-desc\"><span style=\"color: #ffffff; font-size: 16px;\"><strong>Practice what works;<\/strong> this is about doing things differently\u2014the behavioural change of CBT. Rather than reacting out of impulse, which often has unhelpful consequences, we can choose a more helpful and self-caring response.<\/span><\/div><\/li><\/ul>[vc_column_text]<\/p>\n<p class=\"Textbody\" style=\"text-align: left; font-size: 16px;\"><span style=\"color: #ffffff;\">CBT is a powerful approach that has helped countless individuals regain control over their lives and achieve emotional well-being. Whether you&#8217;re struggling with anxiety, self-sabotage, or other mental health concerns, CBT offers practical tools and strategies to empower you.<\/span><\/p>\n<p>[\/vc_column_text][vc_btn title=&#8221;Ask me NOW&#8221; style=&#8221;custom&#8221; custom_background=&#8221;#eeee22&#8243; custom_text=&#8221;#2a681e&#8221; shape=&#8221;square&#8221; size=&#8221;xl&#8221; align=&#8221;center&#8221; btn_fw=&#8221;700&#8243; css=&#8221;.vc_custom_1714288824564{margin-top: -10px !important;}&#8221; link=&#8221;url:https%3A%2F%2Fildikopap.com%2Fen%2Fcontact%2F&#8221; animation_type=&#8221;fadeIn&#8221;][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[vc_row css=&#8221;.vc_custom_1633457541584{margin-top: 0px !important;}&#8221;][vc_column offset=&#8221;vc_hidden-sm vc_hidden-xs&#8221;][vc_single_image image=&#8221;3336&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row wrap_container=&#8221;yes&#8221; css=&#8221;.vc_custom_1634674316721{margin-top: 20px !important;}&#8221;][vc_column offset=&#8221;vc_hidden-lg vc_hidden-md&#8221;][vc_column_text css=&#8221;.vc_custom_1635529148640{margin-top: 10px !important;}&#8221;] Congratulations to saying YES to your Life! [\/vc_column_text][\/vc_column][\/vc_row][vc_row wrap_container=&#8221;yes&#8221; animation_type=&#8221;fadeIn&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;.vc_custom_1635229620478{margin-bottom: 10px !important;}&#8221;]Online Counseling is private, secure and effective![\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;2955&#8243; img_size=&#8221;90&#215;90&#8243; alignment=&#8221;center&#8221;][vc_btn title=&#8221;Drop me a message&#8221; style=&#8221;outline-custom&#8221; outline_custom_color=&#8221;#1f6421&#8243; outline_custom_hover_background=&#8221;#666666&#8243; outline_custom_hover_text=&#8221;#ffffff&#8221; size=&#8221;xl&#8221; align=&#8221;center&#8221; i_icon_fontawesome=&#8221;far fa-edit&#8221; button_block=&#8221;true&#8221; [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-2809","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.7 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Online psychological counseling - Ildiko Pap<\/title>\n<meta name=\"description\" content=\"Online psychological counseling is private, secure and effective! My name is Ildiko Pap, certificated online psychologist. Drop me a message.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ildikopap.com\/en\/online-counseling\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Online Counseling\" \/>\n<meta property=\"og:description\" content=\"Online psychological counseling is private, secure and effective! My name is Ildiko Pap, certificated online psychologist. 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