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Online Therapy in New Jersey

Mind by Design Counseling

8 Of Our Best Stress Management Skills for Life Transitions

The transition from high school to early adulthood requires new stress management skills to help adjust to new roles, experiences and expectations. And although many young adults are eager to dive into this new chapter of life, their stress management skills may still be under development. That’s why it’s important to assist high-school graduates in their journey of learning new stress management skills that are applicable and realistic in practice. 

Signs Your Teen's Stress Management Skills Need Support

      Recognizing the signs and symptoms of depression and anxiety in adolescents due to life transitions is essential for early intervention and support. Common indicators may include:

  • persistent feelings of sadness
  • hopelessness, or emptiness
  • loss of interest in activities once enjoyed
  • changes in appetite
  • changes  sleep patterns
  • difficulty concentrating
  • irritability
  • heightened sensitivity to criticism
  • excessive worry
  • feeling overwhelmed by future responsibilities.

 It is important to remember that each individual may experience these emotions differently, and seeking professional help is crucial for accurate diagnosis and personalized guidance.

Life Transitions To Prep Stress Management Skills for Ahead of time

Like any life transition or major adjustment, graduating high school brings about numerous changes, both positive and challenging. Some of the factors that may trigger young adults to experience anxiety as opposed to excitement may be:


  • Lack of certainty or confidence in the future
  • loss of familiar routine
  • anxiety about current stress management skills
  • loss of, or change in social network
  • academic pressures in college
  • financial concerns
  • the pressure to make important life decisions

Societal pressures, expectations and comparisons with peers can create an added layer of stress and self-doubt during this transitional period. Recent high school graduates are prone to self-comparison and feeling “rushed to grow up”. Since these are common adjustments for everyone, there are a few stress management skills that can help ease the burden. 

life transitions and stress management skills for teens in NJ

Typical Vs Atypical Reactions
to life transitions

Depression Vs. Sadness

       Navigating the emotional landscape after graduating high school can be challenging, and it’s important to differentiate between depression and transitional sadness. While it’s normal to feel a sense of loss or sadness during this transition, depression goes beyond temporary emotions. Depression may manifest as persistent feelings of hopelessness, loss of interest in activities, changes in appetite or sleep patterns, and difficulty concentrating. 
       Therefore, it’s crucial to recognize the signs and seek support if the symptoms worsen. Moreover, understanding the nuances of depression versus transitional sadness can help individuals identify their emotions and take appropriate steps towards managing their mental well-being.

Anxiety Vs. Nervousness

       As the prospect of a big transition looms after high school, it’s common to experience feelings of anxiety or nervousness. However, it’s important to distinguish between normal pre-transition jitters and chronic anxiety. Pre-transition nervousness may arise from uncertainty or fear of the unknown, and it typically subsides as one adjusts to the new circumstances.
       On the other hand, anxiety often involves excessive worry, restlessness, irritability, and physical symptoms such as rapid heartbeat or difficulty breathing. If these symptoms persist and interfere with daily life, it may be necessary to seek professional help to manage anxiety and develop effective coping strategies. 

Stress Management Skills for High School Grads

Embrace Self-Compassion:

Establish a Support System

Set Realistic Expectations

Explore New Opportunities

Talk to a Therapist

Understand that it’s normal to feel a wide range of emotions during transitions. Be kind to yourself and allow yourself time to adjust and adapt to the changes.

Reach out to friends, family, or mentors who can provide a listening ear, guidance, and emotional support. Sharing your experiences and concerns can help alleviate feelings of isolation.

Avoid comparing your journey to others’. Focus on setting achievable goals that align with your personal aspirations and values.

Engage in activities that spark your interest and passion, whether it’s pursuing a hobby, volunteering, or exploring career options. This can help bring a sense of purpose and fulfillment during this transitional period.

If feelings of depression or anxiety persist or significantly interfere with your daily life, consider reaching out to a therapist who specializes in adolescent issues or life transitions. Here at MBD, our therapists are specifically trained to help individuals experiencing major life transitions and adjustments.

Stress Management Skills you Can teach your teen

As a parent or guardian, your role in supporting the emotional well-being of your post-graduate is vital.
Here are some ways you can provide guidance and nurture their emotional health during this transitional phase:

1. Foster open communication

2. Listen actively

3. Encourage self-care

4. Provide guidance & resources

5. Set realistic expectations

6. Support their autonomy

7. Be a source of encouragement

8. Seek professional help

Create a safe and non-judgmental space where your post-graduate can freely express their thoughts, fears, and concerns.

Practice active listening by giving your full attention, validating their emotions, and offering empathetic responses.

Promote healthy habits such as regular exercise, sufficient sleep, and nutritious eating to support their overall well-being.

Help your post-graduate explore different career options, educational opportunities, or counseling services that can assist them in their transition.

Encourage them to set realistic goals and celebrate their achievements, while also understanding that setbacks and challenges are part of the journey.

Give them space to make decisions, learn from their experiences, and take responsibility for their own actions.

Offer words of encouragement and remind them of their strengths and abilities during times of self-doubt or uncertainty.

If your post-graduate is experiencing persistent or severe emotional difficulties, consider seeking the guidance of a mental health professional who specializes in adolescent mental health or life transitions. 

Stress Management in a Nutshell

       To summarize, transitions like graduating  high school is an exciting and challenging time. Therefore, it’s important to remember that you are not alone in your experiences. Additionally, the more you understand post-grad anxiety and depression, the more likely you will be to implement coping skills, seek help and successfully navigate this phase with resilience and emotional well-being. Remember, this period of change also presents an opportunity for personal growth and self-discovery, as you embark on a new and exciting chapter of your life. Enjoy the journey!

FAQ About Online Therapy at MBD

How do I get started as a new client?

New Clients can reach out to us directly via call, text or email here:




Or, you can complete a new client form and we’ll reach out to you within 24 hours here:

new client contact form request contact

What is your cancellation policy?

We ask that clients provide at least 24 hours notice in the event that they need to cancel to avoid the 50% cancellation fee. we understand that life happens and do our best to be flexible & reschedule.

Does my insurance cover my visits?

We provide”Courtesy Billing” for clients who are using the Out-of-network insurance benefits.

Our Insurance Page shares a small blurb about Why We Left Insurance Panels

Do you offer traditional talk therapy?

of course! though we have some unconventional therapy approaches, we are rooted in evidenced based practices. Talk therapy is a major player in the therapy room! See What we Treat and Integrative Services for more information

Is Online Therapy As Effective As In-Person Therapy?

Online therapy is essentially face-to-face counseling, just conducted remotely. Studies show that teletherapy is as effective as traditional counseling. Professional organizations and state governments recognize its benefits and have set regulations for it. However, like any therapy, its success in achieving your goals isn’t guaranteed. It’s important to discuss with your therapist whether teletherapy is working for you.

Can I Change Therapists If I'm Not Happy?

Yes, you can switch therapists to another provider within the practice, or we can provide you a referral if preferred. We want to ensure that your time and effort are well spent, and that you are getting the relief you need, that’s why we work collaboratively with each other in the practice, as well as outside therapists who we know and trust.

How Do I Know If Therapy Is Helping?

You should feel like you’re making progress. Signs it’s working include:

Feeling comfortable talking to your therapist
Your therapist respects boundaries
You’re moving towards your goals
You feel listened to
You’re doing better in life
Your self-esteem is getting better

Is Online Therapy Easy to Use for Non-Tech-Savvy People?

Yes, it’s pretty simple to access sessions. You’ll need basic internet skills, such as opening and visiting the patient link sent to you via email. It’s similar to video chatting like Facetime or Zoom. We can also walk you through it on the phone the first time to ensure a strong connection

What Questions Should I Ask My New Therapist?

Feel free to ask anything. Some good questions are:

  • How often will we meet?
  • What do you specialize in?
  • What experience do you have with my issue?
  • What outcomes can I expect?
  • How will I know I’m progressing?
  • How long do you usually work with clients?
  • How will we set my treatment goals?

How Should I Prepare for My First Session?

Showing up is all that you need to do! But if you really want to get the most out of session, it could help to take some time to think about what you want from therapy. It helps to write down your goals, questions you have or things that you feel are important to share. 

What is the difference between associate therapists & fully licensed therapists?

Our Qualifications:

Our founder, Rebecca Sidoti, is a highly qualified, state-licensed therapist and supervisor with extensive training in anxiety related disorders and innovative treatment such as Ketamine Therapy. Mind by Design Counseling adheres to standards set by the our governing counseling boards.

To see each providers credentials, training and licenses, visit our “Meet the Therapists” Page to learn more.


  • LAC/LSW are therapists who may practice clinical work under the supervision of a fully licensed therapist.
  • LPC/LCSW are therapists who have completed the necessary clinical hours post-graduation under supervision and can practice clinical work independently.

What Geographic Areas Are Served?

Currently, we serve clients in New Jersey and are expanding to other states as telehealth laws evolve. While telehealth offers the convenience of attending sessions from anywhere, state laws require clients to be in-state during their session.

Is Virtual Counseling Suitable for Everyone?

Online therapy might not be as effective for individuals with chronic suicidal thoughts, severe trauma, significant mental health history, or those recently in intensive care. Such cases often benefit more from traditional, in-person counseling. We’ll help you decide if our online services are right for you during your intake and evaluation.

What Equipment is Needed for Online Therapy?

To join a session, log in using the credentials we provide. No downloads are needed. Our platform, compatible with both individual and group sessions, requires:
A computer or mobile device with a webcam and internet access.
We’ll help you test your setup before your first appointment to ensure a reliable connection. iOS users should use the Safari browser for mobile and tablet sessions.

What Questions Will Therapists Ask Me?

It depends on your goals. Expect questions about your thoughts, feelings, relationships, work, school, and health. They’ll ask to understand your therapy goals.

How Do You Keep Client Information Secure?

Security and Confidentiality of Sessions:
Your privacy is crucial to us. We use TherapyNotes, a HIPAA-compliant platform, ensuring secure and confidential teletherapy sessions. This platform’s security features include encrypted video connections, secure data transfers, and encrypted databases, ensuring your information is safe at all times.

What is VRT used for?

we use VRT to support Exposure Therapy, a long standing traditional therapy modality to treat phobias, anxiety and stress. we send a headset directly to your home so you can access VRT from anywhere.

VRT not only helps with exposure therapy for phobias, but is great for ADHD, mindfulness, PTSD and social anxiety.

Ready to start your mental health journey?

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