Online Counseling: Convenient Therapy Options at Anchoring Hope
Stephanie Strouth • June 27, 2025
What Is Telehealth, and Is It Covered by Insurance?
Telehealth, sometimes called telemedicine, is a form of long-distance communication between a patient and a counselor. It allows you to attend appointments without needing to visit the office—ideal for situations like sickness, convenience, or covid exposure. Telehealth can be used for counseling sessions at Anchoring Hope Counseling and can be provided across the state of Virginia!
To schedule an online counseling appointment, simply contact your provider and request to switch to telehealth. You'll access the appointment from our designated client portal, making the process straightforward and accessible. If you prefer online appointments, let your therapist know, and they’ll set them up for future sessions. If you are a new client, our entire process can be done virtually! Get started with our online interest form here.
A common question about telehealth is whether it’s covered by insurance. The answer depends on your specific insurance provider and plan. Since the pandemic, most insurance companies have expanded coverage for telehealth services to prioritize safety. However, coverage levels vary by provider and individual circumstances. You may contact your insurance carrier to ensure you have telehealth coverage.
The Pros and Cons of Telehealth
Like any service, telehealth has its pros and cons, which can vary depending on individual needs and preferences. Here’s a breakdown:
The Pros:
Time Management: Telehealth makes it easier to fit appointments into your busy schedule, whether you're at home or work.
Reduced Exposure: Telehealth minimizes exposure to illnesses, which is especially important for individuals with underlying health conditions.
Access to Specialists: You can consult with therapists who specialize in specific treatment areas without the hassle of long-distance travel, making it convenient for those with tight schedules or caregiving responsibilities.
Reminders: Telehealth platforms often send notifications for appointment times and medication reminders, reducing the likelihood of missed sessions (we provide these regardless of session location).
The Cons:
Data Security: Online platforms carry some risk of hacking or data breaches, which can make personal information more vulnerable than in-office databases. All platforms utilized by AHC are HIPAA-compliant; however, there is always risk with online activities.
Insurance Limitations: Not all insurance providers cover telehealth, potentially leading to out-of-pocket expenses. Be sure to check with your insurance to ensure telehealth is covered; however, we have not run into any issues since Covid.
In-Person Necessities: Some types of therapy are better conducted in-person especially when a clinician needs to follow client non-verbal cues.
Relationship Limitation: At times, telehealth may feel less personal and be more difficult to form an initial relationship with your therapist.
Technology Barriers: Telehealth relies on technology, which isn’t always accessible or user-friendly for everyone.
Shortened Sessions: Some individuals may feel inclined to end sessions early during online therapy, which can impact the overall effectiveness of counseling.
Choosing Between In-Person and Online Appointments
When deciding between in-person or online counseling at Anchoring Hope Counseling, the choice is entirely up to you. Each option offers unique benefits, and there is no “correct” answer—just what works best for your needs.
Consider factors such as your health, access to technology, location, relationship needs, and insurance coverage when making your decision. Whether in Wise, Abingdon, or virtually across Virginia through telehealth, Anchoring Hope Counseling is here to provide accessible, supportive care tailored to your preferences.
If you are outside of Virginia and need coping skills, search the Anchoring Hope app on Apple’s app store for therapist-approved coping skills to try out! Additionally, all current AHC clients have free access to the app. Current clients- message us through your TherapyPortal if interested!
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Have you ever found yourself overwhelmed by your own feelings, reacting in ways that feel automatic or out of control? Maybe you’ve snapped at a friend, felt paralyzed by anxiety, or criticized yourself mercilessly over something small. If this resonates, you’re not alone. And there’s a therapeutic approach that might help you understand and work with these experiences: Internal Family Systems (IFS) therapy. What is IFS Therapy? Internal Family Systems is an evidence-based therapeutic model that views the mind as made up of distinct “parts”, each with its own thoughts, emotions, and roles. Some parts protect us, some carry pain, and some try to keep us safe, even if their methods are extreme. Trauma, stress, and everyday life experiences can cause these parts to blend with our core Self (the calm, compassionate, and curious center of who we are). When blended, a part takes over, and we might feel consumed by anger, fear, shame, or sadness. IFS has been shown to be effective for: Trauma recovery Anxiety and depression Addiction and compulsive behaviors Self-esteem and relational challenges One of its strengths is that it works alongside other trauma-focused therapies, like EMDR (Eye Movement Desensitization and Reprocessing), allowing for deeper processing of traumatic experiences while keeping the Self in the lead. Everyday Examples of Blending Blending happens in ways we might not even notice. For example: You make a small mistake at work, and suddenly your inner critic blares: “I’m a failure. I’ll never get this right.” Your friend cancels plans, and an anxious part floods in: “They must not like me. Something must be wrong with me.” A memory triggers anger, and it feels like you’re the angry part: shouting, pacing, or clenching your fists before thinking. In these moments, it’s easy to believe you are the part, rather than seeing it as a part of you that has a role and a story. That’s where unblending comes in. 7 Practical Strategies to Unblend Here are some ways IFS therapy helps you step back from overwhelming parts so you can respond with clarity, compassion, and calm: 1. Name the Part Instead of “I’m anxious,” try: “There’s an anxious part in me right now.” Naming creates a bit of distance, letting your Self observe rather than be overtaken. 2. Notice the Sensations Pay attention to where the part’s energy shows up in your body. Maybe your chest tightens, your stomach knots, or your jaw clenches. Recognizing this helps you stay grounded in the present. 3. Approach With Curiosity Ask your part gentle questions: “What are you trying to protect me from?” or “Why do you feel this way?” Curiosity shifts your stance from being swept away to being present and understanding. 4. Practice Self-Leadership Remind yourself: “I am here in my Self. This part is separate. I can listen without being controlled.” This reinforces your Self as the leader. 5. Visual Separation Imagine the part as a separate figure in front of you, or as an image in your mind. This helps you relate to the part rather than merge with it. 6. Dialoguing With the Part Talk to the part internally or on paper: “I see you’re anxious. I want to understand what you need.” This reinforces connection instead of conflict. 7. Grounding in the Present Focus on your breath, your feet on the floor, or your surroundings. Grounding prevents the part from dragging you into old stories or extreme emotional reactions. The Daily Unblending Challenge Here’s a simple 5–10 minute exercise you can try each day to practice unblending: Sit quietly and take 3 slow, deep breaths. Notice one part that has been active or challenging today (anxious, angry, critical, or sad). Name it: “This is my anxious part” or “This is my inner critic.” Notice where you feel it in your body. Ask one gentle question: “What do you need from me?” or “Why are you here?” Imagine the part separate from you, standing in front of you or visualized in a safe space. Take a moment of grounding, focusing on your feet, breath, or surroundings. Reflect: Notice the difference in your awareness and sense of Self. Try this challenge daily for a week and see how your relationship with your parts, and your emotional reactions, can shift. Taking the Next Step If you find that your emotions or trauma feel overwhelming, professional guidance can help. Anchoring Hope Counseling offers skilled therapists, medication management, and a wellness app to support your journey. Our team can help you integrate IFS, EMDR, and other evidence-based approaches to give you tools for long-term healing. Visit our Contact page today! You don’t have to face your inner parts alone—with support, curiosity, and self-compassion, you can navigate your emotions and reclaim your sense of Self.
When people think of Post-Traumatic Stress Disorder (PTSD), they often imagine flashbacks, nightmares, or feeling constantly on edge. But one of the most common and sometimes overlooked parts of PTSD is avoidance. Avoidance is when someone works very hard to stay away from reminders of what happened to them. In the moment, it can feel like the safest option. Over time, though, avoidance can also keep people feeling stuck. What Avoidance Can Look Like Day to Day Avoidance does not always mean running from danger. It often shows up in quiet, everyday ways. Someone living with PTSD might: Take a different route home to avoid passing a certain place. Stay overly busy so there is no time to think or feel. Hold back from sharing feelings with loved ones, even when craving connection. Skip activities, gatherings, or opportunities that once brought joy. Retreat into isolation because it feels safer than risking a trigger. These choices may offer short-term relief, but they can also make life feel smaller and lonelier. Healing means slowly reclaiming the parts of life that trauma tried to take away. Gentle Ways to Care for Yourself Working through avoidance does not mean diving headfirst into the hardest memories. Instead, it is about taking small, compassionate steps toward healing. Here are some ways to begin: Stay grounded in the present. Noticing the feel of your feet on the floor or taking steady breaths can remind your body that you are safe in this moment. Use journaling as a release. Putting thoughts and feelings on paper can bring relief and create space for processing. Take small steps forward. Gently reintroducing avoided activities in manageable doses allows you to celebrate progress along the way. Practice mindfulness. Being present with your thoughts and feelings without judgment can help reduce the urge to push them away. Reach out for support. Sharing space with trusted friends, family, or support groups can ease the loneliness of avoidance. These tools do not replace professional treatment, but they can help you feel more empowered in daily life. Healing Through Treatment PTSD is treatable, and there are proven therapies that help people move through avoidance in safe and effective ways: EMDR (Eye Movement Desensitization and Reprocessing): Helps the brain reprocess traumatic memories so they lose their overwhelming power. Trauma Processing Therapy: Creates a safe space to explore experiences at your own pace. Cognitive Processing Therapy (CPT): Focuses on shifting unhelpful thoughts and beliefs that keep avoidance in place. Medication support: Can reduce symptoms like anxiety or sleeplessness, making it easier to fully engage in therapy. Anchoring Hope: A Partner in Your Healing At Anchoring Hope Counseling & Medication Management, we know how heavy avoidance can feel, and we also know it does not have to last forever. Our compassionate team walks alongside you, offering evidence-based therapies like EMDR, CPT, and trauma processing. We also provide medication management when it is helpful, making sure your treatment supports both your mind and body. Healing does not happen overnight, but you do not have to walk the journey alone. With the right support, you can begin to release avoidance, reclaim your life, and rediscover hope.
Boundaries can be one of the most challenging—and most important—parts of maintaining healthy relationships. Many of us were never taught what a boundary looks like, and if you have a history of people-pleasing, it can feel uncomfortable or even “wrong” to consider putting your own needs first. Yet boundaries are not walls meant to keep others out. They are healthy guidelines that allow us to stay grounded, safe, and connected without losing ourselves. At our counseling practices in Wise, Abingdon, and Pennington Gap, Virginia, we often meet individuals who struggle with boundaries because they’ve learned to prioritize others’ comfort over their own well-being. Setting limits can bring up confusing emotions—fear, guilt, sadness, or even anger—but it’s also one of the most powerful ways to protect your mental health. When Might You Need to Set Boundaries? Boundaries often become necessary when something in a relationship starts to feel “off.” Maybe you notice that you leave interactions feeling drained or resentful. Perhaps you find yourself saying “yes” when you really mean “no,” simply to avoid disappointing someone. Or you may notice patterns of overcommitment, where you have little time or energy left for yourself. These moments are signals that a boundary could help restore balance. Boundaries can be especially important around time, emotional availability, and respect. For example, saying no to extra responsibilities at work when your plate is already full, or letting a friend know that constant late-night texts are disrupting your rest. While each situation is unique, the common thread is this: boundaries help protect your energy and values. How to Know if Your Boundary Is Appropriate It’s natural to wonder if you’re being “too harsh” or “selfish” when setting a boundary, especially if you’re used to people-pleasing. One helpful way to check yourself is to ask: Is this boundary about taking care of my well-being, or is it about controlling the other person? Healthy boundaries focus on your own needs. For example, “I won’t be answering work calls after 7 p.m.” is about caring for your rest, while “You’re not allowed to call me after 7” puts the focus on controlling someone else. The difference may seem small, but it matters. Approaching boundaries from a place of self-care makes them more respectful, both to you and to the other person. Communicating Your Boundaries Safely Sharing a boundary can be nerve-wracking. It’s not uncommon to fear rejection or conflict, especially if past experiences have taught you that asserting yourself leads to negative outcomes. When you feel safe to do so, try to: • Speak clearly and calmly about your needs. • Use “I” statements, such as, “I need more notice for plans,” instead of, “You always spring things on me.” • Keep it simple—boundaries don’t need long explanations to be valid. Still, not everyone will respond positively. Some people may resist, ignore, or even mock your boundary. This can be painful, but it’s also revealing. How someone responds to your expressed needs says a lot about the health of the relationship. If their reaction feels unsafe or consistently dismissive, it may be worth considering more distance or seeking support in managing that dynamic. Moving Forward Based on the Response • When boundaries are respected: Relationships often deepen, because both people feel heard and safe. • When boundaries are challenged but eventually honored: Growth is possible. Sometimes it takes time for others to adjust. • When boundaries are consistently rejected: This may be a sign that the relationship is unhealthy, and you may need to make hard decisions about how much access this person has to your time and energy. Whatever the outcome, it’s important to remember that your boundary is valid simply because you need it. Coping with the Outcome Even when boundaries lead to healthier relationships, the process can stir up difficult emotions. You may feel guilt for saying “no,” grief for what the relationship used to be, or fear of conflict. These feelings are normal—and they don’t mean you made the wrong choice. The first and most important step in coping is self-care. This might look like journaling to process your feelings, practicing mindfulness to stay grounded, engaging in creative outlets, or surrounding yourself with people who support your growth. Prioritizing rest, nutrition, and exercise can also help you manage the stress that comes with boundary-setting. If self-care alone isn’t enough, additional support can be helpful. Counseling provides a safe place to untangle your emotions, learn communication skills, and find validation for your experiences. For those struggling with conditions like anxiety or depression, pairing counseling with medication management can provide even more stability and support. At our locations in Wise, Abingdon, and Pennington Gap, Virginia, we are here to walk with you through these challenges with compassion and understanding. Final Thoughts Setting boundaries isn’t easy, especially if you’ve spent years putting others first. But boundaries are an act of courage and self-respect. They create space for healthier, more balanced relationships and allow you to show up authentically in your own life. If you’re wondering whether counseling could be helpful for you in this process, we invite you to take our short quiz . It’s a simple first step toward gaining clarity about your needs and exploring whether additional support could help you move forward with confidence.
From Overwhelmed to Empowered, We’ll Help You Get There
You don’t have to navigate life’s chaos alone. At Anchoring Hope Counseling, we guide individuals across Virginia, just like you, who are ready to stop surviving and start thriving. Whether you're seeking therapy, mental health medication, or simply a fresh start, we’re here to help you reconnect with your most authentic self and reclaim your peace of mind.
We Have Physical Locations in Abingdon, Pennington Gap, & Wise, Virginia.
You’re Not Alone, Let’s Start Healing, Together.
What If Peace Wasn’t Just Possible, But Within Reach?
When life feels chaotic or heavy, it’s easy to lose sight of who you are and what you need. At Anchoring Hope Counseling, we meet you exactly where you are, without judgment, and help you reconnect with your strength, clarity, and self-worth.
Whether you're struggling with anxiety, trauma, relationships, or simply feeling stuck, we offer personalized care that empowers you to take control, feel grounded, and move forward with purpose.
You don’t have to do this alone. Let us walk beside you.
Exclusive Benefits for Your Holistic Well-Being
As part of our commitment to your overall well-being, we offer more than just counseling and medication management. Enjoy exclusive perks like free access to our Anchoring Hope app, discounts with our trusted partners, and savings on transformative Soundbed sessions. We believe in a holistic approach to care, ensuring that you receive a truly unique and enriching experience every step of the way.
Perks to Support Your Journey
We understand that true healing involves more than just the time spent in session. That's why we provide our clients with awesome extras designed to enhance your overall experience. From tools to manage everyday stress to special offers that promote relaxation and wellness, our perks are crafted to meet your unique needs. At Anchoring Hope Counseling, we’re here to ensure that your path to well-being is as smooth and supportive as possible. With us, you have access to:
- In-house mental health medication management services
- Free access to our Anchoring Hope app for coping skills
- Special discounts with our trusted partner companies
- Savings on relaxing Soundbed sessions
Our perks are designed to complement your counseling journey, providing additional tools and resources to help you achieve lasting peace and balance.
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