According to The Counsellor’s Guide, self – counseling refers to the practice of: “Examining one’s own behavior, using psychoanalytical methods of free-thinking and free association”. It can “help you take more effective control of everyday situations, and enable you to make continued progress”.
Doing cognitive-behavioral therapy (CBT) on your own can be effective. It’s widely recognized that a few sessions of cognitive-behavioral therapy (or CBT) can be very helpful in treating the anxiety and depression that so many people experience. Many studies have shown that self -directed CBT can be very effective.
Being Your Own Therapist Is Not Easy! Set Positive and Clear Expectations for Yourself and Others. Take Care of Yourself Mentally, Emotionally, and Physically. Learn to Accept Yourself and Others. Don’t Should on Yourself . Be Assertive in How You Feel and Respond. Cut out Stinking Thinking.
Therapists have the benefit of being able to respond to people. You can change; the self-help text or workbook doesn’t. And if the self-help therapy doesn’t work the way it’s supposed to, well, maybe you just didn’t try hard enough. By all means be your own therapist , until you can’t be any more and need someone else.
Many studies have found that self-directed CBT can be very effective. Two reviews that each included over 30 studies (see references below) found that self-help treatment significantly reduced both anxiety and depression , especially when the treatments used CBT techniques.
Being self – aware can enable the counselor to mark their ‘ego boundaries,’ and successfully discriminate between what belongs to them and what belongs to their clients. Secondly, self – awareness enables the counselor to make a ‘ conscious use of the self ‘.
How to look after your mental health Talk about your feelings. Talking about your feelings can help you stay in good mental health and deal with times when you feel troubled. Keep active. Eat well . Drink sensibly. Keep in touch. Ask for help. Take a break. Do something you’re good at.
What to Do When You Can’t Afford Therapy Check with your insurance. Try a training clinic. Try a community mental health center. Read self-help books. Attend support groups. Ask about discounted rates. Re-evaluate your expenses. Check out podcasts and videos.
Learn and practice these six steps to gradually start loving yourself more every day: Step 1: Be willing to feel pain and take responsibility for your feelings. Step 2: Move into the intent to learn. Step 3: Learn about your false beliefs. Step 4: Start a dialogue with your higher self. Step 5: Take loving action.
These six tips will help you begin to understand the value of the client and counselor bond so that you can implement them in your own practices. Make Sure the Focus is on the Client. Walk the Line between Pushy and Coddling. Stay Confidential. Ask for Clarification. Practice Your Questions. Structure the Session .
Start now and then practice every day. Study your problem. Study your feelings and actions. Study the practical problem. Study secondary emotional problems. Remember: You feel the way you think. Look for and study your irrational beliefs. Make sure you’ve identified the relevant irrational beliefs.
When any type of mental health or emotional concern affects daily life and function, therapy may be recommended. Therapy can help you learn about what you’re feeling, why you might be feeling it, and how to cope.