Self-Therapy Definition: "The meaning of SELF-THERAPY is the therapeutic treatment of oneself especially for the purpose of coping with one's personal or emotional problems."
Explore the powerful impact of self-therapy tools that are transforming mental health support. Learn how these innovative tools empower you to tap into your inner strength and overcome challenges with ease.
In today's fast-paced world, good mental health has become more critical than ever. Stress, anxiety, and depression numbers have significantly risen since the 2020 pandemic. This has led to investments and creative solutions in the shape of new mental health resources; the problem lies in the infancy of knowledge of these products and therefore the inability in finding them in the chaos that is the internet. In this article, we will explore why investing in mental health resources is the best decision you can make to improve your mental health, what they are and where and how you can find them. You will learn the importance of mental health in the workplace, at home and through charities/schools. By the end of the article, you will know why prioritizing well-being is essential and you'll know exactly what you need and how to find it.
Understanding the Rise of Self-Therapy Tools
To fully appreciate the benefits of self-therapy tools, it is crucial to understand the rise of their popularity and how they are reshaping the mental health landscape. In recent years, there has been a significant shift in how you can and should approach mental well-being, with a growing recognition that empowering oneself is key to finding lasting solutions. Businesses, charities and schools are designing new aids and resources based on lived experience as well as professional insight to help manage, identify and recover from mental illness. With stress, anxiety, and depression becoming increasingly prevalent, people are seeking alternatives to traditional therapy that are more accessible, customizable, and tailored to their needs.
One of the driving factors behind the rise of self-therapy tools is the desire for greater control over one's mental health. With increasing strain on the healthcare system for therapy and medication and waitlists growing ever longer, having something you can use at home, and make progress while you wait is evermore important. Many people are no longer content with relying solely on professional therapists or medication to address their mental health challenges. Instead, they are seeking tools and techniques that enable them to take an active role in their own healing process. Self-therapy tools provide a sense of agency, allowing you to explore different approaches, experiment with various strategies, and determine what works best for them; some of which we will cover a bit later in the blog.
Another contributing factor to the popularity of self-therapy tools is the increasing awareness of the limitations and barriers associated with traditional therapy. There is one form of therapy available on the NHS; CBT (Cognitive Behavioural Therapy), although this method is reliable and generalised for most mental illnesses, it is also limiting. CBT looks primarily at managing mental illness in between 6-20 sessions with the average being 12. The recommended amount of sessions for any therapy is usually 12-30. There are multiple different therapy options depending on conditions and diagnosis, it's essential that research is conducted on the best form of therapy for you before jumping in. You can find more information about which therapy could work for you in the following blogs:
While professional therapy has proven to be immensely valuable to many, it is not always accessible or affordable for everyone, private therapy can be upwards of £30 per hour unless sought out through local charities, councils or the NHS.
Self-therapy tools bridge this gap by offering cost-effective alternatives that can be accessed at any time and from anywhere. Whether through mobile apps, online platforms, or self-help resources, you now have the means to access support and guidance whenever you need it.
In the following section, we will explore the benefits of self-therapy tools in more detail, diving into how they can empower you, promote self-reflection, and foster personal growth.
Why: Exploring the Benefits of Self-Therapy Tools
As the demand for self-therapy tools continues to grow, so does the variety and effectiveness of the tools themselves. From mindfulness apps and guided meditation programs to cognitive behavioural therapy workbooks and journaling exercises, there is a wide range of resources available to cater to different needs and preferences.
One of the key benefits of self-therapy tools is the empowerment they provide to you. By taking control of your own mental health journey, you can actively participate in the healing process and feel a sense of real strength and accomplishment.
Another benefit of these tools is their ability to promote self-reflection. Self-therapy tools encourage you to take a step back and examine your thoughts, feelings, and experiences in a more objective manner. Through techniques like journaling, mindfulness exercises, or guided self-assessments, you can gain a deeper understanding of yourself and your patterns of thinking, these are invaluable skills that you will carry with you through life.
Self-therapy tools also foster personal growth. They provide a structured framework for you to work through your challenges and develop new coping mechanisms that suit you. By learning and implementing evidence-based strategies, you can cultivate resilience and develop a stronger capacity to navigate life's difficulties.
In the next section, we will take a closer look at the different types of self-therapy tools available, each catering to specific needs and preferences.,
What: A Look at Different Types of Self-Therapy Tools
Everyone is different and mental health tools are not "one size fits all" Finding what works for you can take time. But it's well worth it in the end.
Journalling
One type of self-therapy tool is journaling. This simple yet powerful practice involves writing down your thoughts, feelings, and experiences. It allows you to gain insight into your emotions, identify patterns, and track your progress over time. Journaling can be a cathartic process that helps you process and release negative emotions, as well as gain clarity and perspective on various aspects of your life.
Types of Journals:
Bullet Journaling
Is a combination of journal writing and traditional record-keeping. A bullet journal usually has a particular incentive or aim and is structured into digestible sections. A bullet journal is a simple way to journal and will be prompted so you know exactly what to do as you go along. This type of journaling can be very effective for anyone who has limited time or is an analytical thinker. It provides the perfect balance between structure and flexibility to help you tackle any situation.
At Discovery Journal we create bullet journals specifically designed to help manage and recover from Anxiety Discover, as well as aid in the understanding of triggers across many other mental conditions.
Gratitude Journaling
This type of journaling is ideal for positive thinking and improving mood. Simple yet powerful techniques encourage you to reflect on blessings, recount positive experiences, and reap the rewards of greater happiness and resilience through changing thought processes. This type of journaling can be very beneficial to anyone looking to stabilise mood and emotions.
Free Writing
This type of journaling is exactly what it sounds like...a blank page. Free writing can be incredibly rewarding and allows you to have a conversation with yourself and work through confusing thought processes. Free writing can be therapeutic in itself however it is also time-consuming. Unlike bullet journaling, you can struggle to stop writing if you are mid-way through a thought and end up rushing.
Other Physical Resources
Prompt Cards are tools used to facilitate the practice of self-reflection. Usually, they are a collection of topical questions and they help you identify and address challenges. They can also be used to explore areas of potential growth, such as developing positive coping strategies and strengthening interpersonal relationships. Prompt cards provide an opportunity to learn more about oneself.
Affirmation cards are an empowering tool to help people develop their confidence and self-esteem. They serve as positive affirmations that are designed to be read aloud or kept in one’s pocket as tools for motivation, inspiration, and self-reflection. Affirmation cards typically feature uplifting images, mantras, or quotes that are intended to energize the reader and remind them of their own inherent power.
A worry box is an activity that helps people to express and process their anxieties and worries. It is a great tool for developing effective problem-solving strategies and gaining better self-awareness. The idea behind it is for the user to write down their worries or concerns on a piece of paper, and then place them into a box. Later, they can take the time to look at these worries and think through how to best address them.
Meditation
Another type of self-therapy tool is meditation. Through mindfulness practices, meditation helps you calm your mind, increase self-awareness, and develop a greater sense of presence in the moment. By intentionally focusing your attention and observing your thoughts without judgment, you can gain a deeper understanding of your inner world and cultivate a more compassionate relationship with yourself.
Types of meditation
Group Meditation Classes have been known to reduce stress and promote self-awareness in participants by teaching individuals how to quiet the mind and become acutely aware of their thoughts and feelings. Meditation is a skill and it does take practice, learning how to meditate within a class structure can be beneficial in order to make sure you go on to achieve the best meditative state in a proper way going forward. Furthermore, since these sessions are often conducted with a group of people, it can also be an opportunity to create a strong sense of community among participants.
Meditation Apps offer guided meditations, personalized reminders, and a variety of other features that make it easy to find the right option to fit into your lifestyle. With meditation apps, you can even track your progress, so that you can see the improvements that you make as you continue to practice. It's an easy way to stay motivated and track your progress over time.
Free mindfulness apps include:
Calm
Headspace
Stop, Breathe & Think
Happier
The Mindfulness App
Insight Timer
Smiling Mind
Meditation Products
Morphee Evie Sleep
The ultimate relaxation aid that helps you calm down and regain control of your stress levels whether you're on the move, at the office, or unwinding at home. With its 72 relaxation and meditation sessions, Morphée Zen disconnects you from the stresses around you including your phone. The sessions allow for uninterrupted tranquillity, so you can fully immerse yourself in the soothing ambience of each session without distractions from calls, messages, or social media.
Each relaxation and meditation session has been thoughtfully curated by a team of health and well-being professionals, including sophrologists, hypnotherapists, and psychologists. Their expertise ensures that every session is tailored to effectively calm your mind, release tension, and create a state of deep relaxation.
Manifestation Meditation Ritual Kit
Manifestation Meditation, also known as the Law of Attraction or Visualisation, is an extremely powerful skill that helps people achieve their goals.
This kit contains everything you need to perform your Manifesting Mediation:
+ 1 Californian White Sage (approx. 11cm) with dried flowers bouquet + 1 Citrine + 1 White Selenite Crystal (approx. 10 cm long) + 1 Manifest Notebook (13.5 x 9.5 cm - handmade in Portugal) + 1 Handmade Candle in a Clay pot (approx. burn time: 4 hours) + 1 Natural Cotton Drawstring Bag (17x22 cm) + 1 Matchbox + 1 Manifesting Ritual kit guide
Self-Help books
Self-help books and online resources also serve as valuable self-therapy tools. These resources provide guidance, insights, and practical strategies to help you address specific challenges or enhance your overall well-being. Whether it's a book on managing anxiety, a podcast on building resilience, or an online course on emotional intelligence, these resources offer a wealth of knowledge and techniques to support your personal growth journey.
F**k it - The ultimate spiritful way
This book is one that was recommended to me when my anxiety was at my worst, and admittedly it didn't "cure" me but learning the art of caring less about things I couldn't control in my life helped me make active positive change.
This is the book in which John proposes that using this profanity can have a profound spiritual and therapeutic effect – as powerful as meditation or more complicated therapies. Why? Because ‘F**k It’ gets to the heart of the problem: that we care too much about too many things, and take it all too seriously. Say ‘F**k It’, lighten up, and watch it all go more smoothly.
Mental Health Workbook
Another favourite of mine, this workbook looks at mental illness from a psychological point of view but is "dumbed" down for those of us without PhD's. There are sections you can fill in as you go along but it's very helpful to get a more thorough understanding of self and how mental illness starts.
This book includes: 6 Manuscripts
1️⃣ ATTACHMENT THEORY 2️⃣ ABANDONMENT RECOVERY 3️⃣ ADDICTION 4️⃣ COMPLEX PTSD 5️⃣ EMDR THERAPY 6️⃣ SOMATIC PSYCHOTHERAPY
Self-Help Apps
Mental health apps are an excellent tool to help individuals manage their mental well-being and improve their emotional resilience. I am not one to encourage more phone usage however I can’t ignore that for a lot of people it’s a preferred method of self-care and I will acknowledge there are some benefits to using your phone, but mainly it’s just so you don’t gather more “stuff”. They can help people recognize warning signs and build strategies to cope with mental health issues. Mental health apps also provide people with a secure, private place to freely express their thoughts and feelings without fear of judgement or stigma.
We've listed some of the safest and best mental health applications in our blog:
Art Therapy
Art therapy is another form of self-therapy that utilizes creative expression to promote emotional healing and self-discovery. Engaging in activities such as painting, drawing, or sculpting can provide a nonverbal outlet for emotions, allowing you to explore and process complex feelings in a safe and expressive way. Art therapy can be particularly beneficial for those who find it challenging to express themselves verbally.
Types of art therapy:
Mosaic - Mosaic is a unique type of art that is created through the assembly of small pieces of materials, such as stone, glass, ceramic, or even wood. Mosaic art is often used in the interior and exterior decoration of buildings, so this activity can be very rewarding if you are creating a gift for someone or something beautiful for your home.
Cross Stitching/Knitting - the creative process of creating a piece of art through these needlework activities can provide an escape from everyday stressors. Not only does it require little to no prior experience, but it is a mindful process that can spark joy and self-reflection, resulting in a sense of accomplishment and satisfaction. It is a great way to be productive while simultaneously making something beautiful. Additionally, the act of counting and repeating stitches can be a calming activity that helps to free the mind from anxiety and free the body from tension.
Colouring Books - Colouring books for mental health are a great way to relax and destress. Not only do they provide a creative outlet, but they also have been scientifically proven to reduce anxiety and stress. Many people turn to colouring books for mental health as a way to take a break from the stress and chaos of the everyday. With so many options available, there is no shortage of beautiful pages to colour and patterns to create. Whether it's intricate mandalas, calming seascapes, or relaxing flower designs, colouring books for mental health can help you find peace and serenity on even the most hectic days.
Paint by numbers - Not only does this activity have a therapeutic effect, it can also help sharpen one’s art skills. The meditative and repetitive motion of sticking to numbers and colours helps to keep the mind focused, providing relaxation and a creative outlet. In addition to being an enjoyable activity, paint-by-numbers can provide catharsis and a sense of accomplishment. It can also be a great way to bond with family and friends. All it takes is a few colours and some paper, and you can create something wonderful.
These are just a few examples of the different types of self-therapy tools available. Each tool caters to specific needs and preferences, empowering you to choose the approach that resonates most with you. In the next section, we will delve into how to make the most of these self-therapy tools and tap into your inner strength to truly transform your mental health.,
Harnessing Your Inner Strength: How to Make the Most of Self-Therapy Tools
Now that we have explored the various types of self-therapy tools available, it’s time to delve into how to make the most of these tools and tap into your inner strength to truly transform your mental health. Whether you choose to embark on a mindfulness journey, practice journaling, or engage in art therapy, here are some tips to help you maximize the benefits of self-therapy.
Approach self-therapy with an open mind and a willingness to explore. Remember that these tools are meant to empower you and provide a safe space for self-reflection and growth.
Allow yourself to embrace the process and be patient with yourself as you navigate your own emotions and experiences.
When engaging in mindfulness practices, such as meditation or deep breathing exercises, it can be helpful to create a dedicated space for your practice. By setting aside this time and space, you are signalling to yourself that self-care and self-reflection are a priority.
Lastly, don’t be afraid to seek support or guidance when needed. While self-therapy tools are designed for your use, there may be times when you would benefit from the insight and perspective of a therapist or counsellor.
In the words of Maya Angelou, "You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it." Remember, resilience is not about avoiding adversity but about harnessing your inner strength to triumph over it and taking control of your own mental health using some of these tools is the first step to building resilience and self-awareness.
So, let go of any hesitations or doubts that may be holding you back. Embrace the power of self-therapy tools and unleash your true potential. Start your journey of personal growth today and discover the incredible resilience that lies within you.
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