Psychological therapies in the form of self-help can be done in your own time to help with problems such as anxiety, depression, and stress.
It can be a useful way to start a Cognitive Behavioural Therapy (CBT) to see if it’s for you.
For many of us, it may be difficult to cope with certain feelings or changes in our lives on our own.
We do need to take care of our wellbeing whether through our own practical and simple methods or with professional involvement.
A Psychologist will help us realise things we have-not considered, they offer us techniques that help us cope with challenging situations and emotions.
Unfortunately, not everyone has the opportunity to get professional help and go through psychotherapy with a specialist.
Some people choose to challenge their psychological problems on their own.
This is also a personal preference. As a result, I will be discussing some ideas on how to be your own therapist.
By all means be your own therapist until you can’t be any more and need someone else.
Here are some great ways to take care of your overall wellbeing.
Most often, we keep ourselves preoccupied with what good we can do for others, and how we can improve our relationships with other people.
We get so preoccupied and forget the need to take care of ourselves too.
Finding out how to take care of our wellbeing will be different for everyone.
Nonetheless, once in a while, you need to do what is good for yourself and forget about everyone else.
As a social worker, I find that my role can be quite demanding and complex, resulting in occasional burnout also known as compassion fatigue.
According to Newell & MacNeil (2010) compassion fatigue is the “overall experience of emotional and physical fatigue that social care professionals experience due to chronic use of empathy when supporting people who are struggling in some way”.
There is evidence that compassion fatigue increases when a social worker sees that a person they are supporting is not “getting better” (Corcoran, 1987).
Yet, a large part of compassion fatigue is built into the work that we do, and it is important that we recognise this and find out ways to concentrate on ourselves as well.
Keeping yourself happy actually helps you accumulate enough energy to take care of other people around you.
It is vital that we engage in self-care practices where we engage in certain activities in order to take care of our mental, emotional, and physical wellbeing.
My ultimate self-care practice is meditation.
Find out what works for you!
2. Work on one issue at a time
Some people want to believe that one or two sessions with a psychotherapist is enough to find the solution to their situation.
However, therapists have highlighted that focusing on a particular area over a period of time is the right approach.
The same can be said for people who choose to be their own therapist – self therapy.
Focus and work on one issue at a time.
If you try to solve all your problems at once, you will get no results at all.
3. Cut out those noxious thoughts
Have you thought of why some people appear to handle stressful situations really well?
The reason is not because they have some extraordinary skills in handling challenging situations, the main reason is that they are able to stay positive, to look on the bright side.
Positive thoughts bring about positive emotions.
Studies suggest that not only are positive thinkers healthier and less stressed, they also have greater overall well-being.
According to positive psychology researcher Suzanne Segerstrom, “Setbacks are inherent to almost every worthwhile human activity, and a number of studies show that optimists are in general both psychologically and physiologically healthier“.
If you are allowing your frustrations to take control of your thoughts, it’s time to take a break.
Shift your energy towards an activity you enjoy doing.
Without a major task shift, your negativity will carry through.
Studies have shown that a sense of humor can improve your mental and physical health, boost your attractiveness, and improve your overall wellbeing.
Each person has an innate sense of humor, of course, but it’s pretty evident that not everybody has a good sense of humour.
Laughter has a tendency to reset our frustration tolerance.
Learn to laugh when and where you can!
Physical activity and exercise can have both short-term and long-term health benefits.
It is well known that exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently.
This results in an improved health both physically and mentally.
To become your own therapist, you need to learn how to train your mind and your entire body.
6. Write a letter to yourself
Write a letter addressed to your future self.
Be positive and don’t be afraid to dream big.
If there is anything you would like to do in the future, don’t limit yourself.
Be specific, as this will help you have clarity about your future.
Remember to read this article on Signs You Are Suffering From a Lack of Clarity.
Be curious about your future and how you would like it to be.
Visualise your future self by writing it down and then watching your life manifest as you have envisaged.
Sometimes, it life may not even turn out the way you want it to, but you will still learn about yourself in the process.
These are useful tips to help you become your own therapist.
The key to successful self help is to stay positive and don’t forget to let family and friends know when you are feeling low.
How to be your own therapist: final thoughts
So, there you have it. As you can see there are many ways to become your own Therapist.
Do you think there are other tips that should be on the list? What are your thoughts on the ones on the list?
Feel free to reach out to me through the comments section and let me know what you think.
The 6 ways to help you become your own Therapist
- Work on one issue at a time
- Cut out those noxious thoughts
- Write a letter to yourself
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