Empowering Self-Therapy: A Guide to Affordable Mental Wellness
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Chapter 1: The Journey to Self-Therapy
In challenging moments, I discovered the strength and autonomy that comes from being my own therapist, utilizing my own resources. This cost-effective strategy significantly assisted me in managing life's hurdles and proved to be a proactive way to safeguard my mental health. Like many of my peers, I turned to self-therapy to resolve issues and enhance my overall well-being, and I'm eager to share some insights from my personal journey.
Accessing professional therapy can often be hindered by various factors, including financial limitations, a shortage of therapists in my area, lengthy waiting lists for appointments, or the stigma surrounding mental health support.
By embracing self-therapy, I gained the flexibility to reflect inwardly, comprehend my thoughts and emotions, and address my behavioral challenges at my own pace. This journey of self-exploration resulted in heightened self-awareness, timely healing, personal growth, and enduring resilience.
For instance, engaging in self-therapy enabled me to dictate my own timeline for recovery and development. I could take the necessary time to observe my thoughts, emotions, and actions, process them, and strive for improvement during life's inevitable ups and downs. This approach emerged as a potent tool for navigating tough times without exclusively relying on expensive professional therapists.
Caring for my mental health is especially critical as I age, particularly when facing life's challenges. Nearly every week, I attend the funeral of a friend, family member, neighbor, colleague, or community member. After each loss, I rely on self-therapy since I can't afford frequent formal therapy sessions.
While professional therapy is undeniably valuable, it is not always accessible or financially feasible for everyone. Therefore, I’d like to share a few practical self-therapy methods that can help maintain our mental equilibrium during challenging times.
Chapter 2: Practical Approaches to Affordable Self-Therapy
In her video, "How to Build a Million Dollar Therapy Practice with Tracie Penunuri, LCSW," Tracie discusses how to establish a successful therapy practice, emphasizing the importance of self-therapy and personal development in that journey.
Summary of My Self-Therapy Approach
From my experiences, healing starts with self-awareness and acceptance of ourselves and our situations. When I feel overwhelmed, I take a moment to observe my thoughts and emotions without judgment. This simple act allows me to identify the underlying causes of my stress, anxiety, or depression and make necessary adjustments.
Practicing self-care is vital, especially in trying times. For me, this involves nourishing my body with healthy foods, ensuring restorative sleep, engaging joyfully in my garden, fishing in our lovely lake, walking my dogs, chasing kangaroos in the meadows, and spending quality time with loved ones.
Simple pleasures, such as savoring a cup of tea or inviting a friend over for a barbecue, can significantly elevate my mood, especially after attending funerals or during stressful periods at work or home.
As I mentioned previously, mindfulness, intentional breathing, and meditation are fundamental to my routine. These practices anchor me in the present moment, soothe my mind, and alleviate anxiety. I’ve discovered that even a few moments of deep breathing or a brief meditation session can significantly impact my mental and emotional state.
Our thoughts can serve as significant stressors, so gently challenging negative ones without judgment can lead to the emergence of positive thoughts. I utilize cognitive restructuring to identify and reframe negative thoughts, replacing them with more uplifting yet realistic ones, without dismissing my negative feelings.
This ongoing process is effective in shifting my perspective and managing stress, anxiety, or the occasional "senior moments" I experience more frequently now.
Gratitude is a daily practice for me. I make it a point to acknowledge the positives in my life, no matter how small. I strive to see the good in everyone and everything, regardless of the difficulties they may present. This practice fosters a positive outlook and helps me appreciate the blessings around me, which we often overlook without taking a moment to reflect. Research suggests that optimists tend to live longer than pessimists.
Writing brings me comfort and clarity. Journaling allows me to express my thoughts and emotions openly, gain insights, and track my personal development. Self-talk, especially in front of a mirror, serves as a powerful tool for understanding my feelings and fostering self-acceptance and love.
Boundaries are another crucial aspect of my well-being. I recognize the importance of practicing self-compassion and establishing healthy boundaries with colleagues, clients, friends, and family. Without clear boundaries, life can become chaotic. Mine was unmanageable before I set healthy limits.
In terms of self-love, I make it a point to treat myself with the same kindness I would extend to a friend, forgiving myself for mistakes and prioritizing my needs without guilt.
Social connections are vital at any age, but they become increasingly important as we grow older. Reaching out to trusted friends and family for a chat or seeking support from online communities or helplines can provide much-needed comfort during tough times. They can act as surrogate therapists, and I often turn to helplines after losing someone close.
One of my greatest joys is spending time with my grandchildren. Their playful innocence helps me reconnect with my childhood and momentarily forget my daily worries. Playing games with them brings me immense joy, and I eagerly anticipate their visits during school holidays.
Finally, focusing on aspects of life I can control empowers me and helps reduce feelings of being overwhelmed. By identifying the elements I can influence, I can channel my energy into positive changes rather than fixating on what is beyond my control.
These practices have been instrumental in my ability to navigate overwhelming situations. They have become essential to my daily life, and I encourage you to explore them to discover how they can enhance your well-being.
Final Thoughts
Beyond self-therapy, I have realized that nurturing both our bodies and minds is essential. This foundation is vital for overall well-being. Just as we attend to our physical health, we must also foster our mental wellness.
Intentional lifestyle choices that promote physical activity, mental engagement, and sufficient rest are critical for maintaining cognitive function and emotional stability. For example, cooking nutritious meals at home, enjoying quality sleep without the disruption of alarms, engaging in regular physical activity, and fostering meaningful social connections have significantly enriched my retirement years. I view these practices not as luxuries but as fundamental needs for sustainable health and well-being.
While self-therapy is a powerful tool, it should not replace professional care. It can effectively address minor challenges and alleviate everyday stressors, contributing to a fulfilling life. However, for more serious mental health issues such as clinical depression, anxiety disorders, or suicidal thoughts, seeking assistance from qualified professionals is crucial. Our mental and physical health merit dedicated attention from experts.
I encourage you to try out these practices and find the unique combinations that best support your mental health and overall well-being.
How do you approach self-therapy? I was inspired to write this piece after reading an insightful account by Dr. Mehmet Yildiz, who shared his self-therapy journey in great detail. If you're interested, here’s a link for further exploration.
Thank you for taking the time to read my story. Wishing you a long and healthy life.
For those interested in health and science writing, you’re welcome to join my publication. Here’s a link to the initial submission guidelines. You may also find stories on diverse topics in ILLUMINATION publications.
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About Me
I am a retired scientist in my mid-70s, inspired by my grandchildren, who motivate me to write. As a way to give back, I volunteer as an editor for ILLUMINATION publications, supporting emerging writers. I would love to read, publish, and promote your stories. Connect with me on LinkedIn, Twitter, and Quora, where I share stories I come across. Subscribe to my account to receive updates on my posts.