Therapy is expensive. Each therapy session’s price averages between 60$-250$ or even more, based on US Statistics, racking up thousands of dollars per patient a year. Although therapy is proven to be effective in relatively more than fewer cases, it is not a solution for everyone because there is no one-size-fits-all kind of therapy. Everybody’s psychological needs differ, and sometimes interpersonal treatment isn’t enough.

Depression and anxiety have become more common psychological and physiological conditions, exacerbated by a global pandemic. Mental health declination is nothing new. However, it is worsening due to economical and environmental state of the world.

Losing jobs, homes, and assets can be traumatic, as being stripped of your necessities can force you into survival mode. Being isolated at home, with no contact with the outside world except through a cellular phone, is lonely and depressing. Fearmongering news is always telling us the world is in shambles. onsidering, it is no surprise that depression and anxiety are on the rise.

Self-therapy, which is any healing tool that provides mental alleviation and emotional support, has the potential to become the future of mental health therapy. It focuses on the individual become dependent on their own cognitive and support system instead of relying on others for therapy. It is bringing back the power to the individual and sustaining a solid foundation for their health. It is not entirely a replacement for therapy with a trained professional, but more so a way to cope through challenging, complex situations when financial resources cannot pay for therapy.

Therefore, I must claim that self-therapy isn’t a substitute for therapy. It is a coping mechanism. There is no professional training required for self-therapy. Also, I would like to disclaim that self-diagnosis is subjective and highly not recommended for self-therapy, and therefore should not be treated with medication unless prescribed by a doctor.

What is self-therapy?

Self-therapy is a potentially effective practice with all kinds of benefits: processing negative thoughts and emotions, coping healthily with trauma, rediscovering unconscious, shadow aspects, reflecting on your actions, habits, and behaviors, keeping track of your progress, and much more. Self-therapy isn’t limited to a specific set of practices. It is formed and shaped according to the needs and desires of the individual. Self-therapy is very much like self-care yet it is for the state of the mind’s being.

How is it an effective tool for coping with negative thoughts and emotions?

Self-therapy is a channel of self-expression and conscious processing. It brings unconscious and subconscious programming to the conscious surface. It is essential for working through trauma, which is typically responsible for fluctuations of negative thoughts and emotions. Whether through journaling, voice messages, videos, and other forms of self-therapeutic expression, it is a productive or constructive coping mechanism for releasing heavily suppressed thoughts and emotions. Therefore, they hey do not remain trapped within the psyche, where they wreak havoc on our mental and emotional well-being.

How do I prepare for self-therapy?

Intention-Setting:

Before diving into self-therapy, evaluating one’s intentions for why they believe therapy is necessary and how they will undergo the process is essential for an effective session. Every session doesn’t have to be the same, and depending on the needs of the individual, the intentions can differ as desired. This intention-setting practice can be performed in various ways: writing down purposes in a journal, repeating them aloud in front of a mirror, sharing them with a trusted friend or family member, and expressing these intentions through art and music.

Creating A Safe Space:

Your sanctuary can be created anywhere. Whether it’s your bedroom or outside in nature, being somewhere no distractions or problems can reach your own space is the best place to be. It can be by yourself or with a friend or trusted partner, and it is encouraged to have someone assist you in the process if possible. You can put on music or surround yourself with the things you love and appreciate the most in life. Build your safe space as you like, and change your environment as needed.

Practice Honesty and Vulnerability:

If you’ve spent years hiding who you truly are from the world, then it’s time to open up and express yourself finally. Use your voice to talk about your thoughts and emotions. Don’t overthink anything you’re saying. Just speak. Detach from any judgments projected upon you. Take it easy on yourself and ease away from self-criticalness. It is okay to have flaws and imperfections, and practicing vulnerability requires accepting these aspects of yourself. If you stutter or have speech impediment issues, speaking slowly and listening to every word leave your lips. Become more comfortable listening to your voice, feeling your emotions, and hearing your thoughts come out.

Ask Yourself Questions:

When practicing self-therapy, it’s essential to guide yourself with the right questions. The self-therapy workbook I will provide for you will serve as a guide through these sessions. However, it is beneficial for you also to ask yourself questions to assist you with your healing process. Write down your own Q&A’s throughout each session, and if needed, go completely off track and dive deeper into what needs confrontation. Every session is meant to be for your personal needs, so do exactly what you feel is best for you.

Acquire the Right Tools:

Self-therapy is relatively cheap and easy, which is why I encourage this if paying for a therapist is too expensive. The essential tools needed are a journal, pen, and mirror. Of course, these aren’t requirements. Self-therapy can be talked through without notes, but having a mirror helps to connect with your body, its language, and ways of expression. A journal and pen aid with writing down important notes and things you want to remember in the future sessions while also tracking your progress and seeing what you need to work on and integrate.