But you might be wondering: Is telehealth right for me? Or should I stick with in-person therapy?

Here’s a guide to help you figure out what works best for your lifestyle, comfort level, and personal preferences.

What Is Telehealth Therapy?

Telehealth therapy (also called telephone counselling) is simply counselling done over the phone. You and your therapist meet at the same time you normally would—just from different locations.

Many clients love it because it allows them to access care without having to leave home or take extra time off work.

Pros of Telehealth Therapy

1. Convenience
No commute. No waiting rooms. Just answer the phone and go.
Perfect if you’re juggling a busy schedule, parenting duties, or work meetings.

2. Comfort
Some people feel more relaxed opening up from the comfort of their home.
You can wear cozy clothes, light a candle, or bring your dog—whatever helps you feel at ease.

3. Access
If you live in a rural area or have transportation limitations, telehealth can make therapy more accessible.

4. Continuity
Feeling a little under the weather? Travelling? Stuck at home during a snowstorm? You don’t have to miss your session.

When In-Person Might Be a Better Fit

1. You feel more connected in person
Some people just like being in the same room as their therapist. That’s valid! If the physical presence feels grounding, in-person might be the better choice.

2. You want fewer distractions
If you’re easily distracted at home—or if your space doesn’t feel private—coming into an office can create a clearer boundary for you to focus.

3. You’re dealing with tech issues
If internet problems or phone signal stress you out more than they help, in-person sessions may feel more seamless.

4. You’re working through something that feels really intense
While telehealth is effective for most concerns, some people feel more supported and contained when they’re physically with their therapist for deep or emotionally heavy work.

Still Not Sure? Try Both.

You don’t have to commit to one forever. Some clients do a mix of both, depending on the week. Others start with telehealth and switch to in-person later—or vice versa.

The best part? There’s no one-size-fits-all answer. You get to choose what feels right for you.

Ready to Start?

If you’re thinking about beginning therapy—or wondering whether to switch formats—let’s talk about it. I offer both in-person and telehealth sessions and am happy to help you figure out what fits your needs best.

Contact me here

Remember: Whether we’re sitting across from each other or connecting through a phone, the goal is the same—support, healing, and growth. You’re not alone on the journey.

The post Therapy via Telehealth: Is It Right for You? appeared first on Friendly Therapist | Jo Thomas Counselling.

Let’s be real: meditation sounds great in theory—but when you’re juggling work, kids, emails, and everything else, it can feel impossible to actually do it.

The good news? You don’t need an hour, a cushion, or a mountaintop. You just need a few smart tweaks to make meditation doable (and dare we say, enjoyable) in your real life.

Here are 6 simple ways to fit meditation into your day—no matter how packed your schedule is.

1. Stack it onto an existing habit

This is the “peanut butter and jelly” of meditation hacks. Already brush your teeth every morning? While you do it, take a minute to breathe deeply and focus on the sensation. Boom—mini meditation.

Pair your practice with:

• Your morning coffee
• Waiting for your computer to start up
• Your skincare routine

If you already do this, you can add that.

2. Set a 1-minute timer and breathe

No lie—one minute is enough to start. Set a timer, close your eyes (or soften your gaze), and just breathe.

It’s short, it’s sweet, and it’s scientifically proven to help calm your nervous system. You don’t need more time—you just need to begin.

3. Use your commute as a cue

If you’re not driving, try a guided meditation on public transport. If you are driving, treat your commute as a mindfulness practice:

• No phone
• No podcast
• Just presence

Notice your grip on the wheel, the rhythm of your breath, the scenery outside. Mindful driving? Yes please.

4. Turn waiting into meditating

Stuck in line? On hold? Waiting for your kid’s soccer practice to end?

These are golden opportunities to drop into the present moment. Instead of doom-scrolling, close your eyes (if you can) and check in with your breath. Waiting doesn’t have to feel like wasted time.

5. Bookend your day

Try a 2-minute meditation as soon as you wake up—or right before bed. It can be as simple as:

• Noticing your breath
• Doing a body scan
• Repeating a calming mantra (like “I am safe” or “I am enough”)

Let these small rituals signal a gentle beginning or a soft landing.

6. Use an app to keep it brainless

Let tech do the heavy lifting. Apps like Insight Timer, Headspace, and Calm offer meditations as short as 1 minute. You can even schedule reminders to pop up throughout your day.

Meditation doesn’t have to be a whole thing. You just have to start.

Bottom line: You DO have time to meditate. You just need the right hacks.

Try one (or two!) of these ideas this week and see how it shifts your day. Consistency beats length every time.

Want a simple way to remember these tips? Save this post—and follow for more mindfulness tools made for real life.

The post 6 Hacks for Fitting Meditation Into Your Day (Even If You’re “Too Busy”) appeared first on Friendly Therapist | Jo Thomas Counselling.

1. Take regular breaks: Make it a priority to take short breaks throughout your work day. Use these breaks as an opportunity to step outside and get some fresh air. Even just a few minutes can make a big difference in how you feel.

2. Schedule outdoor meetings or phone calls: If possible, try to schedule meetings or phone calls that allow you to be outside. This could mean taking a walk while having a phone conversation, or holding a meeting in a nearby park or outdoor space.

3. Eat lunch outside: Instead of eating your lunch at your desk, find a nearby park or outdoor seating area where you can enjoy your meal outside. Not only will you get some fresh air, but a change of scenery can also help you recharge and refocus for the afternoon.

4. Opt for active transportation: Consider walking or biking to work if it’s feasible for you. Not only will you get some exercise, but you’ll also have an opportunity to enjoy the outdoors on your commute. If walking or biking isn’t an option, try getting off the bus or train a few stops early and walking the rest of the way.

5. Use your breaks for outdoor activities: Instead of spending your breaks scrolling through social media or browsing the internet, use that time to engage in outdoor activities. Go for a short walk, stretch, or do a quick workout outside to get your blood flowing and clear your mind.

6. Create an outdoor workspace: If you have the flexibility to work remotely, consider setting up a temporary workspace outside. This could be as simple as sitting on a bench in a nearby park or using a portable desk setup in your backyard. The change of environment can help increase your productivity and motivation.

7. Make outdoor activities part of your routine: Use your mornings or evenings to incorporate outdoor activities into your daily routine. Whether it’s going for a run, practicing yoga in the park, or taking your dog for a walk, establishing a regular outdoor activity can help you make it a priority.

Remember, getting outside during your work day is not only beneficial for your physical health but also for your mental well-being. So, make it a habit to prioritize spending time in nature every day.

The post Tips for Getting Outside During Your Work Day  appeared first on Friendly Therapist | Jo Thomas Counselling.

Increased Resilience: It fosters resilience by teaching skills to bounce back from setbacks and manage adversity.

Improved Mental Health: Therapy can help reduce symptoms of anxiety, depression, and other mental health conditions.

Enhanced Self-Awareness: It provides a safe space to explore thoughts and feelings, leading to greater self-understanding.

Better Coping Strategies: Therapists teach effective coping mechanisms to manage stress and life challenges.

Improved Relationships: Therapy can enhance communication skills and help resolve conflicts, leading to healthier relationships.

Support in Crisis: It offers support during difficult times, helping individuals navigate trauma, loss, or significant life changes.

Goal Setting and Accountability: Therapy helps individuals set personal goals and provides accountability in achieving them.

The post The Benefits of Therapy: Improving Mental Health and Well-being appeared first on Friendly Therapist | Jo Thomas Counselling.