Learn to gain control of any situation.
You can’t always control what happens to you. But you can control what you think, how you feel, and how you react to what happens.
We’ve all had experiences where our emotions took over and we didn’t manage ourselves in a way we would have.
The key to escaping those negative emotions is to simply gain awareness of them — and stop yourself from going down a rabbit hole by focusing on what you can control.
Watch Priyanka Wali, Meru Health’s Medical Director, talking about how our thoughts control our reality – and what can you do to become in charge of them.
PUT IT IN PRACTICE
When your emotions took over, try doing the following:
Pause and take a couple of deep breaths.
Ask yourself: What am I thinking right now that is driving my emotions?
Take time to get clear on where your focus is and what thoughts are running in your mind. Your thoughts may be about yourself, another person, or a situation that’s currently happening. They may also be about something you anticipate could happen in the future, or something from the past.
When you’ve identified your thoughts, ask yourself: Are these things I’m thinking about useful? Or am I ruminating about something which I have no control over?
If your thoughts are not useful, what can you think about and focus on right now that you can control? Is there something (even a tiny thing) you actually can do to make the situation better?
Even if there’s nothing you can do about the situation, what is one thing you can give yourself right now to calm your emotions and feel more safe or secure? It can be taking a walk in the fresh air, getting exercise, focusing on your body sensations by meditating, or engaging in a self-soothing activity such as calling a friend or a loved one, drinking a hot cup of tea, or doing something creative like playing music, painting, or a craft project.
Again, this isn’t easy, especially the first time, but the more consistently you stick with this practice, the more you’ll be able to control your thoughts and navigate your emotions.
Join our life-changing mental health program that is now covered by health plan.
Simply download the Meru Health app to begin your journey toward feeling — and living — better.
85% of Meru Health participants notice their well-being improving.
Therapist appointment availability within days of signing up.
Gain tools to control stress and anxiety, in just 12 weeks.
Unlimited support from your dedicated therapist.
“This program has helped me see a lot of different sides to a situation and has helped me understand how to use new tools to improve and overcome obstacles.”
– Meru Health participant
How does the Meru Health program work?
Registration
After downloading the Meru Health app and filling out a questionnaire, we’ll pair you with a licensed therapist. In your initial video call, you’ll talk about your needs and goals, and set a care plan together. You’ll also be able to see your exact program cost when you register on the Meru Health app and submit your insurance details.
During the program
During the program: After your initial video call with your therapist, you’ll begin the 12-week, app-based program. Your therapist will be with you at every step, available via text to guide you through lessons and activities designed to help you improve your mental wellbeing.
After completion
The Meru program is designed to not only help you through current issues but to equip you for a lifetime of improved emotional health. As part of that, you’ll have ongoing access to “Meru graduate” resources like webinars to help you stay on track.
Before sign up
Registration
After downloading the Meru Health app and filling out a questionnaire, we’ll pair you with a licensed therapist. In your initial video call, you’ll talk about your needs and goals, and set a care plan together. You'll also be able to see your exact program cost when you register on the Meru Health app and submit your insurance details.
During the program
After your video call with your therapist, you can decide whether or not begin the 12-week, app-based program. If you do, your therapist will be with you at every step, available via text to guide you through lessons and activities designed to help you improve your mental wellbeing.
After completion
The Meru program is designed to not only help you through current issues but to equip you for a lifetime of improved emotional health. As part of that, you'll have ongoing access to "Meru graduate" resources like webinars to help you stay on track.
During the program
After completion
Frequently Asked Questions
What is Meru Health?
Meru Health’s clinically proven 12 week-program includes a licensed therapist, psychiatrist, anonymous peer support, a biofeedback device, and evidence-based digital content for sleep, nutrition, and more. All of this can be accessed from a smartphone.
Over the course of 12 weeks, you will learn and practice skills for long-term mental wellbeing, all with the daily support of a dedicated therapist.
How long does the Meru Health program last?
Meru Health program is designed to last for three months (12-weeks).
After completing the program you will get a lifetime access to the program content and practices, and also become a part of our “Meru Grads” post-program community with access to many resources like webinars to help you stay on track.
What will I learn during the program?
Over the course of 12 weeks, you will learn how to reduce worry, control the negative thoughts that impact your emotions, bounce back from adversity, improve your sleep quality and stress response, and create a life-long plan for better mental health.
How do I interact with my therapist?
The program starts from a 30-45 min video intake call with a master or doctoral-level licensed therapist to identify your treatment goals and personalize your experience.
Your dedicated therapist will support you throughout the whole program, providing additional resources, and guiding you when you feel lost, unmotivated, or just need to talk.
You will have the ability to communicate with your therapist through a secure in-app chat, discreetly, and without any pressure. You can send a message whenever and as frequently as you want.
If required, you can schedule additional sessions (up to 3 in total) with your therapist during the program.
Are Meru Health therapists licensed?
Yes. Our team consists of master or doctoral-level licensed therapists who have three years or more experience and have verified background checks.
What's the cost of the program?
Meru Health is included in major health plans like Moda Health, Cigna, Aetna, and more.
Members are subject to the co-pay/deductible/coinsurance. The cost varies based on your plan type. Members pay the equivalent of a behavioral health outpatient fee for co-pay plans. For those who do have copays or cost sharing, we accept payment from FSA/HSA accounts.
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