Self Therapy for Anxiety and Depression: Build Your Mental Health

Understanding Anxiety and Depression

Anxiety and depression are common mental health issues that affect many people. They involve feelings of fear, worry, sadness, hopelessness, and other difficult emotions. Self-therapy techniques may help manage symptoms when professional help is inaccessible or as a complement to other treatments.

Benefits of Self-Therapy

Self-therapy provides an opportunity to play an active role in one’s own healing. It can boost self-confidence and self-esteem as we realize our inner capacity for growth and change. Since self-therapy is under our own direction, we can adapt tools flexibly to meet our unique needs.

Healthy Lifestyle Choices

Making positive lifestyle changes helps create a foundation for emotional wellbeing. Prioritize proper sleep, nutrition, exercise and meaningful connection with others. Be compassionate with yourself in the process.

Journaling

Writing about thoughts and feelings can clarify emotions, perspectives and patterns. Consider gratitude journaling by regularly writing down things which uplift you.

Relaxation Practices

Activities like yoga, meditation, deep breathing, massage and time in nature encourage relaxation. Make use of whatever healthy resources are available to you.

Cognitive Reframing

Notice self-critical thoughts and consciously reframe them in a kinder way. Replace “I am worthless” with “I am deserving of love, including self-love.”

FAQ

What are some initial steps for self-therapy?

Start by educating yourself about your condition and various self-help techniques. Assess your needs and resources. Set reasonable goals and expectations. Seek external support if available.

How much time should self-therapy take?

It depends on your specific approach. Many experts suggest 10-30 minutes daily for activities like journaling, meditation and exercise. Take breaks as needed.

How long until I see results?

Consistent practice is key, but even small efforts can provide gradual relief. Have patience and focus more on the process than the outcome.

What if self-therapy stops helping?

Our needs and responses change. If certain tools become ineffective or feel unhelpful, explore alternatives or take a break. Consider seeking professional support.

Could self-therapy make things worse?

Typically not, when applied judiciously. But challenging emotional work is involved. Discontinue any practice causing distress and consult a mental health professional if needed.