NOT long ago, mental health was a taboo topic.
There was no understanding, vocabulary or opportunity for people to talk honestly about what they were experiencing.
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As for going to therapy, it was something you only saw on American TV dramas.
Coming to today, mental health dominates the conversation, with people eager to know what they can do to improve their well-being.
This has sparked a trend in self-therapy, where people take a DIY approach to work normally done with a trained professional.
The goal is to delve deeper into the unconscious workings of the mind in hopes of moving away from limiting beliefs or behaviors.
“Side work” took off as a TikTok trend last year, based on the findings of psychologist Carl Jung, who said that each person’s “shadow self” represents what they hide or don’t like about themselves.
But self-therapy should also be approached with caution…
When you need professional help
Contact your family doctor or mental health organization first.
The BACP provides information for charities and services offering free support, including CALM, Mind and Rethink.
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Always use the BACP Therapist Directory to find a therapist.
Only registered or accredited members of the BACP meet the standards of training, experience and ethical practice (Bacp.co.uk/about-therapy/useful-links).
Why is self therapy becoming popular?
Professional private therapy is still a luxury for many people living on a tight budget, and NHS waiting lists are long.
There is also an increased interest in therapy – how often do you hear a friend say, “As my therapist said…” and feel like you should go to therapy too?
That’s where self-therapy comes in.
We now have more access than ever to cheap or free resources, including apps like Thrive, Happify, and MyPossibleSelf, books like How To Be Your Own Therapist by Owen O’Kane, and podcasts like Best Friend Therapy and We Can Do Hard Things. .
None of them are intended to replace therapy, but rather to improve your personal development.
Are there possible dangers?
It’s worth being aware that self-therapy has seen a rise in the number of “armchair experts” – people who know about a subject but have little real experience or understanding of it.
Psychotherapist Dr. Annie Zimmerman encourages people to learn about themselves and their mental health, but warns, “You need to approach this topic with care and nuance because there is a lot of misinformation out there.
In the same way that people may be taking their physical health into their own hands, googling symptoms and self-diagnosing, the same is also happening with mental health.”
She adds: “Insta-therapy has created an influx of diagnoses of people like narcissists and gaslighters, for example, but it’s a mistake to assume that everything you read is fact and applies to you or everyone you know.”
What can this help?
Self-therapy can help you reframe everyday thinking and identify patterns that hold you back, whether in personal relationships or work, and ensure you are your most authentic self.
Annie’s book, Your Pocket Therapist, aims to help you “break free from old patterns and transform your life and relationships” through practical tools and reflective exercises like writing to your inner child and journaling. .
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“It teaches you to think about yourself differently, to reflect on your childhood and explore what’s going on underneath,” says Annie.
It can help you understand emotions and the behaviors they can trigger.
“Instead of judging your feelings and reactions and shaming yourself, see it as a way to learn more about what’s happening unconsciously,” says Annie.
“What kind of child were you?
“Are you aware of anything that may have been difficult for you?
“While it is not a replacement for therapy – no book can be – it is a perfect accompaniment to therapy or any self-development work.”
What can’t it help?
While using self-help techniques can help curb knee-jerk reactions or stop negative thoughts from escalating, there is a limit to what this can do.
“When you work alone, there is no one to give you an independent, impartial view,” says Susan Critchley, a therapist working in the professional standards team at the British Association for Counseling and Psychotherapy (BACP).
In a therapy room with a professional, you can look at problems more objectively than inside your own mind.
This is where you can have breakthroughs – or perhaps breakdowns.
“People can also have inflated expectations about what they can achieve on their own and may take on too many tasks at once,” says Susan.
“For example, if you have low self-esteem and try to engage in a self-help regime but find that you are unable to sustain it, this can reinforce a sense of failure and inability to change, which is counterproductive. ”
Self-therapy made easy
Want to change some useless habits?
Here, experts on the cutting edge of self-therapy reveal some tips you can use every day to get started.
Feeling anxious
“Try physiological sighing for an immediate calming effect,” says Chloe Brotheridge, coach and hypnotherapist at Calmer You and author of The Anxiety Solution.
“Take a deep breath through your nose, filling your lungs with air for about two seconds.
“Then take another gulp of air.
“Then, slowly exhale through your mouth until all the air is released for about four to six seconds.”
Feeling overwhelmed
Overwhelm is when you feel like everything is on top of you and you are about to give in to the pressure.
“Take a quiet walk in a natural environment,” says Dr. Suzanne Bartlett Hackenmiller, chief medical advisor at AllTrail.
“This allows you to focus on immediate sensory experiences, promoting mindfulness.
“Reduces overthinking or worry, calming the distracted mind and improving concentration.”
Feeling sad
If you’re depressed or a little discouraged about life, it’s easy to push your feelings aside and cover them up, perhaps turning to alcohol or food to numb your emotions.
“Instead, pause and acknowledge them,” says Kate King, founder of Holistic Health.
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“Remember that sometimes it’s natural to feel this way, that things will change and you can choose how to manage it.
Positive affirmations can be helpful, such as: ‘I’m doing my best and that’s good enough’ and: ‘I’m in charge of my life and my reactions’.”
Feeling self-critical
The triggers for this inner critic are very personal.
Maybe you feel like you’ve felt embarrassed in a social setting or that you’re not meeting expectations at work.
“Practice self-compassion,” says positive psychology coach Elle Mace.
“Treat yourself kindly and understand that everyone makes mistakes and has flaws.
“Focus on your strengths and take care of your physical and emotional needs by getting enough rest, eating healthily, exercising, and participating in activities you enjoy.”
Feeling stressed
Many of us are so used to stress that we don’t even notice it.
But unresolved stress can affect everything from your skin, weight, and sleep quality to your risk of developing serious illnesses.
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Next time you’re stressed, practice visualization to bring you out of your current state.
“Visualize how you will feel after you meet your work deadline – you can imagine being relieved, excited, or free,” says Petra Velzeboer, psychotherapist and author of Start With You: Invest in Your Mental Well-Being and Job Satisfaction.
“Focusing on the outcome of a situation will allow you to let go of the stress of the moment.”
Feeling irritated
Grumpy or grumpy? It can be difficult to get out of this.
“Rebalance yourself by gently pressing the area between your thumb and forefinger for 30 seconds and then release,” says Jason Ward, psychotherapist and clinical director at DBT London.
“This acupressure point can promote calmness.
“Think about your current situation from an outsider’s point of view to minimize personal biases and briefly change your environment.
“A new perspective can often defuse feelings of irritability.”
You are not alone
EVERY 90 minutes in the UK a life is lost to suicide
It does not discriminate, affecting the lives of people in all corners of society – from the homeless and unemployed to builders and doctors, reality TV stars and football players.
It is the biggest cause of death for people under 35, deadlier than cancer and car accidents.
And men are three times more likely to take their own lives than women.
Yet it is rarely spoken of, a taboo that threatens to continue its deadly rampage unless we all stop and pay attention, now.
That’s why The Sun launched the You’re Not Alone campaign.
The aim is that by sharing practical advice, raising awareness and breaking down the barriers people face when talking about their mental health, we can all do our part to help save lives.
Let’s all promise to ask for help when we need it and listen to others… You are not alone.
If you, or someone you know, needs help dealing with mental health issues, the following organizations will provide support:
This story originally appeared on The-sun.com read the full story
