You might have heard of art therapy and how it’s lauded as one of the most effective tools for healing from mental disorders and emotional instability. But you might doubt if this form of therapy fits an inartistic you. Well, art therapy is more than just painting and drawing. Read on to find out more about it!
One of the oft-cited reasons why people don’t seek therapy is money. Treatment costs a lot, especially when looking at therapists’ hourly rates which can range from as high as $100 to $250 per hour. Immediately, people assume they cannot afford to get professional help, so they stop making efforts for their mental health altogether.
However, there are still many ways you can take care of your mental health even if a therapist might not be an option for you now.
Build Your Support Network
It is highly beneficial for anyone struggling with their mental health to have their trusted circle. Caring for your mental health in total isolation is not only extremely difficult but can also cause you to spiral down even more. Even if you find yourself to be introverted, you will still need support from other people. For this, make sure a nurturing support network surrounds you. These people can also offer you some good advice or provide companionship during a difficult time. Even without a therapist, you will reap the same benefits from your support system.
For some, exercising keeps them sane much more than trimming their body in shape. Therapists even recommend exercise or any sort of physical activity since they release endorphins. Endorphins act as happy hormones for your brain, reducing the feeling of pain and triggering positivity in your body. By exercising, you will lower stress hormones and help your mind by working your body. The better you feel outside, the better you will feel inside.
Eat Healthy Food
The importance of a balanced diet goes beyond nutrition; it is also essential for our mental health. Eating healthy food is vital for self-care as it allows you to feel better physically and even emotionally. Eating foods that are rich in fiber and protein will help keep sugar levels stable and will thus help stabilize anxiety too. In the same manner, complex carbohydrates promote serotonin in the brain, which can regulate your mood, sleep, and appetite.
Additionally, avoiding food that can trigger negative emotions can also be beneficial for you. Foods containing caffeine and sugar mimic the processes of anxiety, so avoiding these might help. To test these pieces of advice, try observing how you feel after eating certain foods as it might surprise how it affects you.
Utilize Online Resources
Even if you can’t afford a therapist, there are online materials you are free to access to help you maintain your mental health. Admittedly, it might not be the complete replacement for a therapist, but it can immensely help you when you need to clear your mind.
Therapist blogs exist online, and actual therapists talk about topics that can serve as guide for their clients. You can easily research these and find therapists who are experts in the kind of issue you’re dealing with. You may opt to subscribe to their newsletter, keep track of their posts, or follow their social media for advice.
Aside from blogs, there are now also additional options like podcasts or YouTube channels ran by clinicians themselves. Try subscribing in these; this way; you can somehow enjoy the benefits of a therapist without the costly rate.
A therapist can certainly help you face your problems, but that’s not the only option. There are various options that don’t require you to spend money you might not have. Take the suggestions above into consideration and see what works best for you. Remember, taking care of your mental health doesn’t have to cost so much.
Getting over an addiction is quite difficult, especially when there is a high possibility that you could experience relapse after trying to quit. It is as if you have no way out once you start to become addicted to drinking alcoholic beverages, smoking cigarettes, or using illegal substances. However, this does not imply that there is nothing you could do to fight the occurrence of relapse in your sober life. Fortunately, there is still a chance that you could continue to live a happy and healthy life through relapse prevention therapy.
What Is Relapse?
Relapse refers to the urge to go back to something that you have been addicted to after saying “no” to it. It occurs when you encounter experiences or recall memories that will make you want to resort to becoming an addict again. Individuals who have gone through rehabilitation programs usually experience this urge. Even if they have already enjoyed sobriety, it is possible that they will go back to their old ways such as substance abuse or alcohol addiction. However, it is significant to point out that the longer a person has remained sober, the lower he experiences a relapse.
What Is Relapse Prevention Therapy?
There are several forms of cognitive behavior therapy, one of which is relapse prevention therapy. This kind of treatment has been designed to help people work on maintaining a sober and healthy lifestyle after overcoming addiction. Therapists use this to encourage their clients to completely let go of the bad habits that they are addicted to. At the same time, these professionals also help the clients get a full understanding of the adverse effects of addiction and how they could fight possible relapses in the future.
What Are The Techniques Used?
Take note that the approach used by a therapist varies from one case to another. No exact two clients go through the same programs designed by their chosen therapist. Addiction comes in different forms or types. For this reason, each case contains unique circumstances, symptoms or effects. As such, an excellent therapist works hard in creating personalized approach or technique for each client. Here are some of the common approaches:
- Determine the possible causes for the condition of the client
- Look into the available factors that could lead to relapse
- Identify the pattern of relapse and the interval of the occurrences
- Encouraging the client to think of the positive effects of successfully quitting from addiction
- Reminding the client of the adverse effects of addiction
- Helping a client understand the situation and why relapse takes place
- Checking into the reasons why previous cases of relapse occurred
- Creating a treatment plan that will continually motivate the client to fight relapse.
Trying to prevent relapse is challenging, especially when there are temptations everywhere. Do not feel bad in case you experience one because it is only typical once you quit on the item that resulted in your addiction. Luckily, you can try relapse prevention therapy. Be sure to find a therapist whom you can be comfortable with. Let him help you complete overcome addiction.
Sometimes, we get so blinded by temporary happiness and comfort that we fail to see how bad some of our relationships have become. Be it a relationship with your significant other, with your family, or with your friends, warning signs can still arise.
Part of taking care of our mental health is knowing and acknowledging when our relationships have become toxic for us. Below are just some red flags we must not ignore:
When the other person continually says nothing is wrong even when you know and ask about it is already a telling sign. It means that the person is punishing you by putting you in the silent treatment. This behavior doesn’t leave room for conflict resolution. Instead, it makes you feel as if you’re overreacting for feeling the way you do. If you feel like the person always shuts you down whenever you try to talk, you may be in a toxic relationship.
Walking On Eggshells
If you must always overthink the littlest actions in fear that the person might misunderstand and make a big deal of it, think twice. Communication and trust are the foundations of healthy relationships. A toxic situation can involve your always having to predict and avoid what might make that person angry.
If a person discourages you from spending time with other people close to you, it is a red flag. A bigger problem to this is when you are so exhausted that you stop making efforts to see other people you love.
Criticism And Contempt
There is absolutely nothing wrong with constructive criticism meant to help you improve and realize your mistakes. However, when criticism is being used as a channel to express contempt, it might make you feel unappreciated and worthless. By then, you will realize that the line has been crossed from criticism to insult. If the person constantly insults and puts you down as a “joke,” it might be time to rethink your relationship.
You Are Not Yourself
It’s not to say that change is bad. In any given relationship, you are bound to change one way or another. But this change must be in sync with the other person and push you toward becoming a better you. It should not make you feel as if you are losing yourself. It manifests whenever the person is trying to dictate what you can or can’t do. Do not wait until you no longer recognize who you are.
You Always Feel Bad
You don’t look forward to spending time with the person anymore. You always feel like you cannot do anything right. At this point, all blame goes to you instead of realizing what the person did. It is how a toxic relationship lasts since the burden of staying and fixing the relationship is irrationally shifted to you alone.
You Stop Saying What You Need
When you have been mocked continuously for your needs for connection, affection, and appreciation, you will end up empty. It can be because the other person always meets your needs with arguments, insecurity, accusations, empty promises, or jealousy. What this does is cause you to ignore the need even to communicate your thoughts. You feel as if there is no longer a point to it.
In freeing yourself from any toxic relationship, the first step is admitting that there is a problem. Letting go of relationships is never easy, but you must find the courage to put yourself first, to take care of yourself, and to get the help you need. Here’s to building healthier connections!
If your partner is struggling with anxiety, it can take a toll on your relationship. If you don’t know how to help your partner and help yourself cope with all these negative emotions brought about by anxiety, it will destroy what you have as a couple. In the study of psychology on mental illnesses, anxiety is the leading problem of adults in the United States, and it kills their daily life functioning, including their relationships with loved ones.
The idea of overcoming mental health issues is challenging. Anxiety, depression, OCD, and others take place when the human brain malfunctions. And this malfunction is caused by circumstances that can be overwhelming for the person’s mental, emotional, psychological and behavioral health. With that, one needs to cope with being able to bounce back.