In 2017, the World Health Organization presented the grim data: over 400,000 people in Serbia suffer from depression.&nbsp;



But because statistics are computed based only on registered cases, we can be certain that the figure is, in fact, much higher. That this is not just a hypothesis is confirmed by the fact that SOS centers are receiving more phone calls than ever, that an increasing number of people contact suicide prevention centers, and that the waiting rooms in counseling centers are most often packed.



Unfortunately, despite the increasing number of those seeking expert help, the old way of thinking that mental health issues are to be dealt with exclusively behind closed doors is still present in our society.&nbsp;



Over time, we have managed to include the mental health issue in everyday conversation. Numerous programs, public discussions, forums, and support groups are now helping people change their minds and open up.



&nbsp;Don’t worry if you are not quite familiar with all this, because by being here you have already taken the first step – you are getting informed and examining the ways of coping with current or upcoming issues. We are introducing you to some basic terminology and principles, as well as providing you the necessary guidelines for taking the next step and contact a psychotherapist.&nbsp;



What is psychotherapy?



Psychotherapy is a general term for a structured process involving you and an expert, where you learn how to deal with mental problems and physical challenges, as well as work on personal growth.



Psychotherapy involves conversation and other activities you engage in with your psychotherapist, specially chosen to boost your mental health. Through psychotherapy, you will adopt mechanisms for coping with a particular problem and techniques that will come useful in other aspects of your life, as well as in coping with future challenges.&nbsp;



How long does psychotherapy last?



Psychotherapy is a personalized experience, i.e. it is adapted to each person depending on his or her needs. Among other things, it means that the number of weekly sessions is individual and the sessions are scheduled by your psychotherapist based on their experience and expert opinion.&nbsp;



On average, people see a psychotherapist once a week and the sessions last between 45 and 60 minutes. How long you will be in therapy in relatively regular intervals depends on different factors:



<ul class="wp-block-list">
<li>the kind of problem and seriousness of the situation,</li>



<li>the level of stress,</li>



<li>the time you experienced the problem before turning to therapy,</li>



<li>the pace of your progress,</li>



<li>the support in your immediate environment,</li>



<li>your readiness to work on yourself,</li>



<li>the relationship with your chosen psychotherapist.</li>
</ul>



&nbsp;Some mental issues can be resolved in a year, while others may take years of therapy.



Please bear in mind that psychotherapy is continuously developing and changing in line with global changes. It is constantly adapting to the needs of all of us who rely on it when we need complete understanding of our thoughts and feelings.



Psychotherapy does not have a beginning and end in the traditional sense. While it can help you deal with a specific problem, it is possible that life will surprise you with a new and completely different challenge you may wish to overcome through this kind of help.&nbsp;



Who is psychotherapy intended for?



Everyone can see a psychotherapist, regardless of their gender, age, or life circumstances. It should be noted that psychotherapy is especially recommended to those facing certain changes or going through a difficult period on a personal or professional level – death or loss of a loved one, loss of job, illness, domestic violence, etc.&nbsp;



No problem is small or insignificant. We cannot go through life with the motto ‘’it could be worse’’, because this is the kind of attitude that leads us to our boiling point – the moment when all those ‘’small problems’’ have accumulated into a big one, making us feel anxious for longer than a few days, weeks, or even months.



Is psychotherapy for me?



We believe that, even having read this far, some of you are still skeptical when it comes to seeing a psychotherapist or think that the problems troubling you are not serious enough for seeking expert help.



Psychotherapy can be of use to all those who



<ul class="wp-block-list">
<li>struggle with longer periods of sadness and hopelessness,</li>



<li>fail to deal with current problems, regardless of actions they take or changes they make in their lives,</li>



<li>experience a lack of concentration, focus, and motivation for work,</li>



<li>experience increasing shortness of breath or breathing problems, even when they are not physically active,</li>



<li>do not see ‘’the light at the end of the tunnel’’ in any situation and don’t believe there is a way out of a difficult period,&nbsp;</li>



<li>notice that their actions, thoughts, and feelings have a negative impact on themselves and their immediate environment.</li>
</ul>



Even if none of the above applies to you, but you still feel the need to talk to an expert before making a major decision or certain changes in your life, you can consult a psychotherapist.&nbsp;



You can undergo psychotherapy preventively



Psychotherapy is a field that constantly develops and changes based on new accomplishments and advances in the treatment of clients. As such, it is no longer considered only a tool used when we need to address a particular problem. On the contrary, psychotherapy has proven to be exceptionally useful with individuals who are planning to make big changes in their lives or have decided to work on themselves, in both specific and general terms.&nbsp;



Even if you know that people closest to you mean well and you can rely on them in the period ahead of you, they are often unable to assess your circumstances objectively and, therefore, give advice that is to some extent based on their emotions.



Psychotherapists offer much more than conversation and attentive listening. Thanks to their knowledge and skills, they can understand the complexity of the problem you need to deal with and propose techniques that will help you adopt the best approach for coping with it.



What is the difference between a psychotherapist, psychologist, and psychiatrist?



Psychotherapists hold a bachelor’s degree (most often in the humanities) and a license granted by a professional association or government body. The education in psychotherapy lasts a minimum of four years, with specialization in one or more theoretical approaches. Psychotherapists treat depression, phobias, anxiety, panic attacks, alcoholism, and other disorders. They can also help in periods of major life changes. Conversations with psychotherapists are confidential, and the information you disclose to them is protected in accordance with the Law on the Protection of Personal Data.&nbsp;



Psychologists hold a bachelor’s (or master’s) degree in psychology and are commonly employed in health and educational institutions, public and private companies, counseling centers, etc. In some cases, psychologists work side by side with psychiatrists and other medical experts as a part of expert teams. Because they are not doctors, psychologists do not make medical diagnoses and cannot prescribe medicines. They are qualified for providing psychological counseling and carrying out psychological tests and evaluation, which are extremely important for understanding the psychological state of individuals who seek their help.&nbsp;



Psychiatrists hold a bachelor’s degree in medical sciences and a specialization in the field of mental health. Their approach to treatment is based on collecting medical and general data on patients, which they rely on in making accurate diagnoses and treatment plans. Unlike psychologists and psychotherapists, psychiatrists can apply pharmacotherapy and prescribe medications such as antipsychotics, sedatives, anxiolytics, and sleeping pills. They diagnose and treat patients suffering from more severe forms of mental diseases, such as schizophrenia, hallucinations, suicidal thoughts, and panic attacks.&nbsp;



How to choose a psychotherapist?



Since the relationship you establish with a psychotherapist is of essence for successful therapy, it is important to approach the choice of therapist in a strategic manner. You should consider their credentials, field of expertise and experience, but also take into account how you feel in their presence.&nbsp;



You can make an initial list of potential psychotherapists after consulting friends and family members who have undergone therapy. Additionally, you can ask for recommendations at local counseling centers or on relevant forums, as well as read other clients’ reviews of certain therapists.&nbsp;



However, until you have talked with a psychotherapist face-to-face, you cannot be sure that you have made the right decision. That is why many people do short telephone or in-office interviews with their potential therapists, to see whether their energies are synchronized, whether they feel at ease in their presence, and whether they can relax and open up with them.&nbsp;



We recommend that during the initial conversation you also inquire about the following:



<ul class="wp-block-list">
<li>which type of therapy they specialize in (individual, couples, group), in order to establish whether their experience matches your needs,&nbsp;</li>



<li>what age are most of their clients (children, teenagers, adults),</li>



<li>whether they have experience in working with clients who have been through difficulties similar to those you are struggling with,</li>



<li>what is their approach to therapy and what methods they have used with other clients with the same problem as yours,</li>



<li>how much the psychotherapy costs and what ways of payment they accept.</li>
</ul>



In case there are any dilemmas you want to get out of the way before you schedule the first session, the best thing to do is resolve them during the first conversation with a therapist. That way, you will avoid any unpleasant situations in the future if you decide to change your therapist.



The first psychotherapy session



During the first session, the psychotherapist will want to get acquainted with you and find out what has brought you to therapy. Gathering the most important information is mostly done through conversation, although clients may sometimes be asked to fill in a prepared form.



Your psychotherapist will also inform you about themselves, their office, and way of work, so that you can get an idea of what the sessions will be like and what you can expect to happen during them. During the first (and all following) sessions, the psychotherapist will set some time aside for questions related to the therapy process or a particular problem.&nbsp;



The psychotherapist will commonly define a few minor goals that are easier to achieve during the first session, as well as propose techniques for achieving them.&nbsp;



It is completely normal for you to experience different levels of nervousness before the first session, even if you have already visited other psychotherapists. You can prepare for the first session by thinking about (or even writing down) the issues that trouble you and that you want to discuss. The psychotherapist will ask what has motivated you to turn to therapy at that particular time in your life, because this information will help him or her to identify the problem and determine which psychological methods could help. With regard to goals, they are often difficult to define in the course of the first session. That is why you and your therapist will probably set a few smaller goals that are easier to achieve, as well as talk about the frequency of your visits and possible further steps in your therapy.



What results can you expect?



As with many other questions related to psychotherapy, there is no universal answer to this one. Furthermore, there is no universal remedy, a box of pills you can take two to three times daily after a meal and see the first results in a week.&nbsp;



Your current situation will not change overnight, and the process you go through with a psychotherapist is personalized and focused on reaching specific goals that you define together.&nbsp;



In general terms, psychotherapy helps you connect to your feelings, thoughts, and behaviors. During the process, you will find the strength necessary for learning how to face your problems and cope with them. Some of the newly-acquired skills will help you to



<ul class="wp-block-list">
<li>gain control of your thoughts, feelings, and actions,</li>



<li>reduce and, at some point, completely eliminate the symptoms of psychological problems,</li>



<li>find the best problem-solving ways,</li>



<li>develop the sense of control,</li>



<li>free yourself from internal stress and pressure,</li>



<li>recognize the thoughts and behaviors that affect your life,</li>



<li>reduce internal conflicts and improve relationships with others,</li>



<li>increase the level of satisfaction with life.&nbsp;</li>
</ul>



How to get the most out of therapy?



Rule one: don’t run away from your problem or be afraid to talk about it.



Visit your therapist with an open mind and readiness for change. Therapy is most effective with individuals who are prepared to make certain changes related both to their way of thinking and future actions. Best results are achieved when people allow themselves to relax before a psychotherapist, who will do his or her best to create a pleasant and supportive atmosphere.



Rule two: be honest.



A psychotherapist will not be able to help unless he or she gets thoroughly familiar with you and the challenges that are holding you back in life. There are probably overwhelming thoughts and feelings you haven’t been able to share with anyone, despite the support of those closest to you. It is in these situations that a psychotherapist will give you objective expert help.&nbsp;



Since the interaction with a psychotherapist is one of the factors with the biggest impact on the success of therapy, if you need more time to build trust with your psychotherapist, it is extremely important to let them know how you feel. They will then take necessary measures and adapt their approach to strengthen the relationship.&nbsp;



Rule three: psychotherapy is a continuing process that demands your active participation.



Psychotherapy does not only involve the time spent in a session. Everything you learn from a psychotherapist needs to be implemented actively and daily in order to accomplish visible results, and, as in all other aspects of life, you will have to roll up your sleeves and work actively on the realization of the defined goals. No matter how experienced and knowledgeable they are, psychotherapists cannot change your life radically unless you want the change it too and work on achieving this goal. It is important to give your best during each exercise and activity proposed by your psychotherapist during the session, or assigned as ‘’homework’’.&nbsp;



Rule four: the road to change is long and sometimes painful.



No one can predict when you will notice the first results. Many experience a great sense of relief after only a few introductory sessions simply because they have taken the first step by seeking psychological support. Nevertheless, radical change takes time and mental strength to cope with the problems you have been suppressing, hoping they will just disappear.&nbsp;



During therapy, you will have to step out of your comfort zone, face your challenges, and be prepared for the possibility that you may not feel too well after certain sessions. But it is then that you will often discover mechanisms that will serve you as weapons, get you out of a bad period, and lead you to feel calm and satisfied.&nbsp;



Rule five: honor the agreement.



You will not always be in the mood for therapy, and there will be times when you will even be tempted to cancel it due to other engagements. It is important to understand that each time you break the continuity you take a step backward. Even if you feel discomfort regarding a particular topic or an activity you are supposed to undertake during the next session, don’t run away by canceling the appointment. Speak about your problem and explain precisely what makes you nervous about it, so that your psychotherapist can choose a different approach to keep you on your path to recovery.&nbsp;



Ready for the next step?



The Selfnest platform gathers experts qualified to give you psychological support at all times. We offer you the opportunity to identify your needs and easily find a psychotherapist with the necessary experience to help you deal with a particular problem.



You can go through the entire process anonymously. Don’t be afraid of talking about the issues that trouble you.&nbsp;

All you need to know about psychotherapy

U vremenu globalnih migracija i otvorenog tržišta, milioni ljudi raseljenih po planeti suočava se sa specifičnim izazovima života u drugačijoj kulturi. Bilo da je u pitanju odlazak zbog profesionalnog usavršavanja i angažmana, ljubavi ili, poput većine dijaspore sa Balkana- potraga za boljim životom- prilagođavanje novoj sredini je uvek emotivni rolerkoster. Kulturološki šok, nedostajanje primarnog doma i napuštanje poznatog sistema podrške mogu imati duboke posledice po mentalno zdravlje, a proces prilagođavanja novoj sredini ponekad traje godinama ili se nikada ni ne desi. 



<h3 class="wp-block-heading">Nostalgija boli</h3>



Selidba u inostranstvo je hrabra odluka, jer čak i ako su razlozi odlazak na bolje i uređenije mesto, preseljenje dolazi uz mnogobrojne specifične izazove za celu porodicu. Pre odlaska svako izgradi (velika) očekivanja o tome kako će život od sada izgledati, ali kada početni entuzijazam i ushićenje izblede, suočava se sa anksioznošću i strahom (od neizvesnosti).



Nostalgija zbog napuštanja porodice i prijatelja veliki je izvor stresa. Čežnja za prethodnim domom dovodi do osećaja tuge, izolacije i gubitka motivacije. Proces adaptacije može biti dug, a&nbsp; pritisak prilagođavanja novoj kulturi i društvenim normama prouzrokovati osećaj otuđenja, neprihvatanja i <a href="https://www.wellandgood.com/health/expat-depression">“ekspatske” depresije</a>. Usled pritiska okoline, ali i samonametnutog, da budu (pre)srećni što žive svoj san i najbolje iskoriste date okolnosti, ljudi u emigraciji suočavaju se sa dugim periodima malodušnosti i potištenosti.&nbsp;



Nedostatak adekvatne emocionalne i sistemske podrške može dovesti do preispitivanja odluke i želje za povratkom u poznato. Emotivna previranja od zadovoljstva do praznine i usamljenosti, iscrpljujuća su i teška za celu porodicu pa je preporučena psihološka evaluacija onima koji odlaze kako bi se što bolje pripremili za relokaciju, kao i onima koji će morati da se prilagode činjenici da dragi ljudi nisu više tu.&nbsp;







<h3 class="wp-block-heading">Maternji jezik nas određuje&nbsp;</h3>



“Gubitak jezika na kome je osoba živela i razmišljala, nezamenljiv je za tu osobu bez obzira koliko se trudila da se adaptira na novu sredinu”, zapisao je Frojd o svom iskustvu imigracije u Englesku.



Frustracija i stid usled nemogućnosti da se izrazimo i shvatimo druge stvaraju nervozu i dovode do izbegavanja društvenog kontakta pa su ekspati skloniji internalizaciji ili eksternalizaciji* problema, <a href="https://expatnetwork.com/what-makes-expats-at-higher-risk-of-substance-abuse/">samoizolaciji i zloupotrebi supstanci.</a>



Nije neobično da se, kada (donekle) savladamo novi jezik, osećamo kao druga osoba, ponekad manje vredna od “originalnog ja”. <a href="https://berlitzca.com/how-does-knowing-more-than-one-language-impact-your-identity/">Višejezični ljudi menjaju delove svog identiteta</a>, glas i govor tela. Kroz dodatno preispitivanje, nerazumevanje sebe i disocijaciju, uvećava se rizik od nesigurnosti i urušavanja samopouzdanja.



Jezik ima ogromnu ulogu u izgradnji identiteta, pamćenja i iskustva i kao takav, može biti ključan za formiranje odnosa razumevanja i poverenja naročito između terapeuta i klijenta. Suptilni gestovi, simbolizam, idiomi specifični za određeni jezik, kao i poznavanje društvenog konteksta iz kog klijent dolazi <a href="https://www.selfnest.com/blog/iz-ugla-psihoterapeuta/psihoterapija-na-maternjem-jeziku">povećavaju empatiju.</a>



<h3 class="wp-block-heading">Pitanje identiteta</h3>



Prirodna ljudska potreba za pripadanjem tokom procesa adaptacije na novu sredinu, može nas udaljiti od suštine. Napuštanje poznate kulture i tradicije stvara osećaj konfuzije, a nove društvene norme i očekivanja utiču najviše na one koji tek formiraju sopstveni identitet. Roditeljstvo u inostranstvu nameće pitanje kako izgraditi zdrav i blizak odnos sa detetom koje odrasta u drugačijoj kulturi od one poznate. <a href="https://theparentalcoach.com/parenting-tips-tools/intercultural-parenting-raising-children-with-two-different-cultures">Roditelji koji i sami pripadaju različitim kulturama</a> susrešće se sa dodatnim izazovima u očuvanju tradicionalnih običaja, naričito tokom formativnih godina deteta.&nbsp;



Izmenjena porodična dinamika ima snažan efekat na sve članove porodice. Dok roditelji navigiraju nove poslovne obaveze i kulturne prakse, balansiranje između dve baštine zbunjujuće je po najmlađe članove porodice. Pomiriti sopstveno i novo kulturno nasleđe dovodi do nesigurnosti i nepovezanosti, pa deca mogu razviti osećaj da njihovi običaji i verovanja nisu shvaćeni što dovodi do osećaja neadekvatnosti, otuđenja i gubitka poverenja u&nbsp; sebe.



Kod dece imigranata prošle godine je zabeležen najniži indeks zadovoljstva od kada se radi <a href="https://www.relocatemagazine.com/young-expats-struggling-the-most-with-mental-health-is-social-media-the-cause-wellbeing-1023">istraživanje</a>. Oko 60% ispitanika između 18 i 24 godine prijavilo je simptome poput osećaja usamljenosti, izolovanosti, brige za budućnost i nesigurnosti, kao i probleme sa samoprihvatanjem. Spremniji da otvoreno govore o mentalnom zdravlju, pripadnici <a href="https://www.selfnest.com/blog/mentalno-zdravlje/generacija-z-na-mladima-svet-opstaje">GenZ</a> generacije, kao dodatne pritiske navode dostizanje standarda koje diktiraju društvene mreže, kao i sve prisutniju zavisnost od tehnologije.



<h3 class="wp-block-heading">Pritisci i poslovne (ne)prilike</h3>



Najčešća greška koju ljudi prave kada započinju nov život je stvaranje pritiska da se što pre prilagode, što usled preplavljenosti svim novim svakodnevnim iskustvima i obavezama može dovesti do <a href="https://www.selfnest.com/blog/mentalno-zdravlje/sindrom-sagorevanja">sagorevanja (burnout)</a>.



Ljudi iz svih delova sveta menjaju zemlju boravišta zbog poslovnog angažmana i boljih finansijskih prilika, a procenjuje se da samo dijaspora Srbije broji oko 5 miliona ljudi. Istraživanje <a href="https://www.axaglobalhealthcare.com/en/about-us/reports/mindhealth-reports/">Globalno stanje uma</a> sprovedeno u 16 zemalja nad grupom ljudi od 18 do 78 godina pokazuje da su oni koji žive i rade van mesta rođenja izloženiji rizicima po mentalno zdravlje na poslu.



Čak 4 od 5 stranih radnika osetilo je negativne posledice po mentalno zdravlje, a skoro polovina ispitanika burnout (49%) sa simptomima:



<ul class="wp-block-list">
<li>Nedostatak fokusa 51%&nbsp;</li>



<li>Gubitak sampouzdanja 48%</li>



<li>Osećaj bezvrednosti 48%</li>
</ul>



Svaki treći strani menadžer bio je bar jednom na bolovanju tokom 2024. zbog poteškoća sa mentalnim zdravljem što je tri puta više od njihovih lokalnih kolega. Rad na niže vrednovanim poslovima za nekoga ko je prekvalifikovan može uzrokovati nezadovoljstvo, osećaj neadekvatnosti i odvesti u depresiju. Više od polovine ispitanih prijavilo je probleme sa spavanjem i gubitak volje za aktivnosti u kojima su nekada uživali, a trećina gubitak apetita ili neki oblik poremećaja u ishrani.&nbsp;



Mentalno zdravlje globalne populacije se pogoršalo i vratilo na nivo iz 2021. godine tokom vrhunca pandemije. Istraživanje pokazuje da određene poteškoće u vezi sa mentalnim zdravljem oseća 32% populacije, a 39% mladih između 18-24 godine iskusilo je teže oblike anksioznosti, stresa i depresije. Dobra vest je da stigma u vezi sa psihoterapijom iz godine u godinu sve manja, pa je moguće pronaći stručnu podršku i pomoć u svakom momentu <a href="https://app.selfnest.com/register">online</a> na maternjem jeziku, čak i i potpuno anonimno ili kroz dopisivanje (chat).&nbsp;&nbsp;&nbsp;



<h3 class="wp-block-heading">Ostati ili otići?</h3>



Neki ljudi pronađu svoje mesto pod suncem daleko od primarnog doma, neki odluče da se nakon izvesnog vremena vrate u zavičaj. Okolnosti u kojima živimo i stvaramo utiču na naš osećaj blagostanja, kao i osećanja pripadnosti, nade ili sigurnosti. Dok mislimo da “tražimo” sebe, zapravo novim iskustvima gradimo sopstvenu ličnost. Kada su okolina i društvena očekivanja drugačiji, emocije mogu biti maskirane nekim od odbrambenih i mehanizama preživljavanja koje smo kroz život stekli. Na putu samospoznaje i osnaživanja, važno je pronaći <a href="https://app.selfnest.com/register">saputnika</a> koji poseduje kapacitete da pomogne u navigiranju komplikovanih izazova života u inostranstvu.&nbsp;



<hr class="wp-block-separator" style="border-color:black;border-style:dashed"/>



*Internalizacija je proces u kom osoba usvaja vrednosti, uverenja, norme i stavove koje dolaze iz spoljnog sveta, npr. društvene normative i učini ih svojim. Eksternalizacija je suprotan proces, u kom osoba projektuje svoje unutrašnje misli, emocije ili odgovornosti na spoljne faktore. Umesto da prepozna da su te reakcije rezultat unutrašnjih uverenja ili emocija, osoba može okriviti spoljne faktore za svoje ponašanje ili reakcije. U nekim slučajevima, eksternalizacija može biti način izbegavanja odgovornosti ili suočavanja sa unutrašnjim konfliktima. Oba procesa igraju važnu ulogu u psihološkom razvoju i ponašanju. Internalizacija omogućava usvajanje društvenih normi i moralnih vrednosti, dok eksternalizacija može pomoći u zaštiti ega, ali ponekad i sprečiti osobu da se suoči sa svojim unutrašnjim problemima.

Dijaspora: Život između dva doma

Na pitanje kako ste otkrili svojim roditeljima koje ste seksualne orijentacije, na temi na LGBT+ forumu na Reditu, dva odgovora koja su bila najviše puta apvoutovana (ili lajkovana, da anglicizam „pojasnimo“ drugim) bila su: „nikada se neću autovati svojoj porodici, sem ako je to apsolutno nemoguće izbeći“, i &#8211; „takođe“.&nbsp;



Redit je jedan od najposećenijih sajtova na internetu, i većina korisnika dolazi iz najrazvijenijih zemalja sveta (oko 70% su iz SAD, Britanije i Kanade, sa velikim brojem Evropljana u preostalih 30%). Ako je na ovakvom mestu odgovor na pitanje o autovanju bio tako depresivan, šta tek može da očekuje ljude u konzervativnijim zemljama? Šta osoba koja se nalazi u poziciji diskriminisane seksualne manjine u Srbiji može da očekuje posle autovanja i koliko je u takvim situacijama upravo presudna podrška najbližih?



– Mislim da je već dobro poznato koliko podrška porodice pozitivno utiče na sve aspekte naših života, međutim u slučaju autovanja podrška znači i fizička zaštita – podvlači psihoterapeutkinja Sara Šaša. „Ovde ne govorimo o tome da te roditelji nisu podržali u fazi promene oblačenja ili slušanja nove muzike, ovde govorimo o potpunom isključivanju porodice iz života autovane osobe. Mladi koji još uvek nisu finansijski stabilni mogu zaista biti životno ugroženi nedostatkom porodične podrške. Ova ugroženost dalje može dovesti do niza aktivnosti “snalaženja” koja vode novim problemima.



Po CeSIDovom istraživanju iz septembra 2021, polovina ispitanih građana u Srbiji iskazala je negativan stav prema ljudima drugog seksualnog opredeljenja. Baš zbog takvog zabrinjavajućeg opšteg stava izostanak podrške porodice može biti još strašniji, jer oni koji su nam najbliži postaju deo problema. – Mi svoj identitet ne formiramo samo na osnovu ličnih preferencija već i odgovora okruženja – nadovezuje se psihoterapeutkinja Sara Šaša. – Ako ovaj put samootkrića “začinimo” neodobravanjem okoline čak i na pomisao da je naš identitet drugačiji, tu bitku možemo nositi ceo život.



Jedan od mehanizama zaštite je i psihoterapija koja može mnogo pomoći u ovakvim slučajevima. Nažalost, i do psihoterapeuta je ponekad teško doći, bilo zbog neopravdane stigme koja postoji kod nas, ili otežane ili osetljive situacije u kojoj se nalazi osoba kojoj je potrebna psihoterapija.



Upravo zbog ovoga, stručnjaci okupljeni oko Selfnesta osmislili su onlajn platformu koja korisnicima omogućava da se jednostavno povežu sa psihoterapeutom preko svog telefona ili kompjutera. Sva komunikacija između korisnika i psihoterapeuta odvija se isključivo u okviru same platforme i sasvim je anonimna sem ako korisnik ne želi drugačije. U Selfnestu rade sertifikovani stručnjaci sa velikim iskustvom u psihoterapijskom radu sa osetljivim pitanjima vezanim za diskriminisane grupe.&nbsp;



<a href="https://www.selfnest.com/">Selfnest</a> je prva ovakva platforma ne samo u Srbiji, već i u celoj Istočnoj Evropi. Ovaј pionirski projekat omogućava da psihoterapija bude zaista pristupačna svima i finansijski i logistički (korisnik sam za sebe bira paket koji mu najviše odgovara), ali i da postane deo dnevne rutine onima kojima je takva podrška potrebna. U okviru platforme, korisnik može da odabere klasičnu video seansu sa svojim psihoterapeutom, ili da odabere da kompletnu komunikaciju održava preko chata. U kreiranju platforme učestvovao je stručni tim sastavljen od psihoterapeuta i pravnika, sa namerom da se stvori što bolje iskustvo za korisnika gde su svi privatni podaci potpuno zaštićeni.



Osim toga, na platformi je razvijen algoritam koji na osnovu jednostavnog upitnika predlaže psihoterapeute stručne za tip problema sa kojima se korisnik nosi ili koji imaju iskustva sa sličnim situacijama. Naravno, odluka koga će na kraju odabrati konačno je na samom korisniku koji ima uvid u sve potrebne i relevantne podatke o psihoterapetima uključenim u projekat.&nbsp;

Šta kad posle autovanja izostane podrška najbližih?

Razlozi zbog kojih ljudi traže psihološku pomoć najčešće su neprijatni ili iznenadni događaji sa kojima ne mogu da se izbore sami. Razlog za zakazivanje terapije ne mora biti uvek u situacijama kada nešto pođe po zlu ili kada je u pitanju nemogućnost da se samostalno izborite sa problemima. Kada se odlučite na razgovor sa psihoterapeutom donosite svesnu odluku da aktivno radite na tome kakva osoba želite da budete i kako želite da živite.&nbsp;



Psihoterapeutu se može obratiti svako, bez obzira na pol, godine ili životnu situaciju, ali se posebno preporučuje osobama koje se suočavaju sa promenama ili prolaze kroz težak period u životu na privatnom ili poslovnom planu.



<h2 class="wp-block-heading">Psihoterapeut kao pomoć na vašem razvojnom putu</h2>



Sa kime ćete proći taj put je od presudnog značaja za napredak. Izbor nije lak, kao ni ono što vas čeka i ne treba očekivati brza i laka rešenja. Psihoterapeut je tu da vam pomogne da razumete i prihvatite sebe i svoj način života. Psihoterapija je odnos koji se gradi na poverenju i iskrenosti pa je poput izbora prijatelja i partnera važno u obzir uzeti niz faktora.&nbsp;



Pored stručnih kvalifikacija terapeuta važan je i vaš lični utisak &#8211; da li vam je neko prijatan ili budi nepoverenje. Istraživanja pokazuju da godine iskustva i teorijska orijentacija psihoterapeuta imaju manji uticaj na ishod psihoterapije od ličnih faktora. Psihoterapeuti koji pokazuju više topline, razumevanja i empatije imaju više uspeha u lečenju.



Neka od jednostavnih pitanja koja treba sebi da postavite prilikom susreta sa terapeutom su:



<ul class="wp-block-list">
<li>Da li se osećam prijatno i sigurno dok se poveravam?</li>



<li>Da li osećam da me razume?</li>



<li>Da li mu/joj verujem?</li>



<li>Da li terapeut poštuje moje potrebe i odgovara mojim preferencijama?</li>
</ul>



Poželjno je da pronađete nekoga ko je specijalizovan za problem sa kojim se suočavate bilo da je on emotivni, partnerski, socijalni, u vezi sa depresijom ili zavisnošću. Ipak, važnije od teoretskog okvira u kom psihoterapeut radi je da ima kapacitet da se prilagodi vašim specifičnim potrebama, načinu na koji posmatrate svet i ljude, kao i tome kako prihvatate promene. U zavisnosti od ličnih afiniteta ili problema sa kojim se suočavate, možda vam je važno da u obzir uzmete kog je pola i godina psihoterapeut i da li ima ličnog iskustva sa specifičnim situacijama poput invaliditeta. 



<h2 class="wp-block-heading">Kulturno nasleđe kao faktor prilikom izbora psihoterapeuta</h2>



Iako je najvažnije pronaći nekoga za koga verujete da će vas razumeti i poštovati vaše stanje, za uspeh terapije može biti presudno i da psihoterapeut razume vaš senzibilitet, kulturu i životno iskustvo.&nbsp;



Ako vas je život odveo daleko od kulture u kojoj ste stasali, sigurno ćete se suočiti sa izazovima sa kojima do tada niste imali prilike da se sretnete. Takve situacije mogu proizvesti frustraciju, istinsko nerazumevanje i probleme u prilagođavanju, svakodnevnom funkcionisanju i socijalizaciji.



Pored razlika u kulturi i mentalitetu, u delikatnom procesu psihoterapije precizna artikulacija naših osećanja i stanja ključna je za napredak. Jezik je, poput čoveka, u psihološkom smislu neodvojiv od kulture u kojoj je nastao, u kojoj živi i menja se. Maternji jezik ima ogromnu ulogu u formiranju našeg identiteta, stvaranju uspomena, procesuiranju emocija i iskustava. Kada govorimo drugim jezikom (ne)svesno menjamo i delove svog identiteta.&nbsp;



Reči kojima definišemo iste emocije u različitim jezicima su nijansirani, zamaskirani i nedovoljno jasni ljudima koji ne govore taj jezik i nepoznaju društveni kontekst u kome se ličnost formirala. Jezički izrazi, simboli i gestikulacija koja ga prati umnogome utiču na mogućnost psihoterapeuta da vas istinski razume pa je verovatno da tokom terapije na jeziku koji vam nije maternji i sa osobom koja ne razume društvene prilike u kojima ste odrasli nećete postići rezultate i razumevanje kojima ste se nadali.&nbsp;



Preporučljivo je da ma gde živeli, psihološku pomoć potražite među stručnjacima koji će uzeti u obzir sredinu iz koje potičete, kulturne obrasce vaspitanja, istorijske i društvene prilike koje su vas oblikovale i uspeti da relativno lako stvore kontekst, povežu uzroke i posledice nekog stanja ili ponašanja.



<h2 class="wp-block-heading">Najbolji psihoterapeut je na samo klik od vas</h2>



Poslednjih godina sve je popularnija online psihoterapija koja vam omogućava da, gde god boravili, preko savremenih kanala komunikacije pronađete stručnjake iz vaše matične zemlje. &nbsp; 



Platforma <a href="https://www.selfnest.com/" target="_blank" rel="noreferrer noopener">Selfnest</a> omogućava svojim korisnicima da uz nekoliko jednostavnih klikova obave neograničen broj konsultacija sa psihoterapeutima sa ovih prostora kako bi dobili najbolju pomoć i podršku.



Najveći benefit online psihoterapije pored dostupnosti &#8211; brzine i lakoće sa kojom možete stupiti u kontakt sa stručnjacima specijalizovanim za problem sa kojim se suočavate je i činjenica da smo svi u poznatoj sredini sopstvenog doma u startu opušteniji, pa je lakše razgovarati o najintimnijim temama.&nbsp;



<h2 class="wp-block-heading">Prvi put na psihoterapiji</h2>



Iskoristite prvi sastanak da saznate što više o psihoterapeutu i njihovom načinu rada, kao i da podelite svoje želje i očekivanja. Pripremite pitanja i obratite pažnju na prve utiske.



Ne zaboravite da uspeh psihoterapije zavisi od izbora psihoterapeuta koliko i od vas samih &#8211; od volje da pomognete sami sebi i toga kako birate da se predstavite. Dozvolite sebi da budete emotivni. Podelite svoje brige i nade u vezi sa procesom. Budite otvoreni. Imajte na umu da vaš psihoterapeut neće imati direktno i jednostavno rešenje za vaše stanje, nego će vam pomoći da nađete put ka rešenju na način koji vama odgovara.



Ukoliko ne osećate da dobijate pomoć i podršku kakvu očekujete, pokušajte da promenite psihoterapeuta. Važno je da vas kroz proces vodi neko sa kim vam je prijatno i sa kim se osećate sigurno. Potraga za pravim psihoterapeutom je ponekad duga i teška, ali je od ključnog značaja za uspeh.

Na slici je devojka koja gleda u telefon jer želi da zakaže online seansu na Selfnest platformi.

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