Self Help Therapy

February 8, 2021 Psychology

Self-help therapies are psychological therapies that you can do in your own time to help with problems like stress, anxiety and depression.

How does it work?

1.Psychoeducation

One of the most important step in overcoming a psychological problem is to learn more about it which is also known as ‘Psychoeducation’

For instance, if you are suffering from constant panic attacks, your step is to learn more what a panic attack is and how to cope with it.

2.Relaxation Strategies

Learning how to relax your body is a helpful part of self-help therapy.

Muscle tension and shallow breathing are both linked to Anxiety and even Depression.

Learning and regularly practicing relaxation strategies can make it a little easier to deal with your problems.

3.Realistic Thinking

The way we think directly impacts the way we feel. Identifying negative thoughts and replacing it with Realistic or helpful ones is a key factor to feeling better.

Example:

Negative: “I always make mistakes. I am such a loser”

Realistic: “Everyone makes mistakes including me. I am only human and I am trying my best”

4.Facing Fears: Exposure

It’s very normal to avoid the things you fear. But, avoidance only prevents you from learning that your fears aren’t that dangerous as you think.

So the most important step in self-help therapy is ‘Facing fears’ or also known as ‘Exposure’

Exposure involves gradually and repeatedly entering feared situations until you feel less anxious.

The first step is making a list of the situation, places or objects you fear. Once you have a list, order it from the least scary to the scariest.

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Dr Mamta Jain is one of the India’s Top Psychologist and Best Psychologist. She is Top Ten Psychologist of India. She has 22 years plus experience in the field of Psychology and she has achieved the honor of being awarded Gold Medal. She is not only gold medalist but she is topper in University in Special Education. She is renowned Psychologist, Top Psychologist in India and Special Educator.

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