Can’t Afford Therapy? 3 Things To Do To Promote Better Mental Health
When therapy isn’t an option, here are some alternative strategies to consider.
Better mental health will lead to better physical health and certainly a better life. Your mental health affects your body in a way you can’t imagine. Your sleep, hunger, participation in work, behaviour, and almost everything could be drastically attacked if your mind is not in its best state.
Every one of us imagines an anxiety-free, ambitious and successful life. Who doesn’t want it? But on our journey of striving for our dreams, we encounter many ups and downs that initially make us weak and fully down. We start thinking of our lives as purposeless, start hating ourselves and feel broken internally.
Have you ever felt the same?
For sure! It’s a story of every us.
You know what? A bitter and sweeter fact about life is that:
It goes on.
No matter what situation you cope with, either good or bad, you must live it. Just live it.
So, isn’t it better to live it in a more lively manner by focusing on the betterment of ourselves? Here are some of the best strategies for the sake of better mental health.
1. Common self-directed therapy techniques
Recite Qur’an
Qur’an is our (Muslims) holy book. It consists of the words of Almighty Allah (the Lord). Listening to the Qur’an or reciting it is a whole therapy. Whenever I feel depressed, I start reciting it. It seems like my Lord is talking to me and calming my anxious brain.
Offer Salah
Salah is a prayer that we Muslims offer five times a day. The length of the Salah depends upon which Salah we are offering. The longest is Isha (night prayer), at most 25 minutes. Offering Salah is the best way to feel light and fresh as it is a kind of exercise and a source of gratitude as it brings Allah’s happiness.
Reading
Reading is a habit that benefits you by all means. It cuts you off from this world and takes you to the world of your imagination (your wonderland), where nobody degrades you. You forget all the unpleasantness and dig deep to live the life of the character you are reading. It gives you amusement and new experiences.
Journaling
The importance of journaling can always be accepted. Writing a journal allows you to reflect on your thoughts, feelings and experiences. Its benefits are immense.
- Enhanced memory: Writing things down helps to reinforce the information in your brain, making it easier to recall later.
- Goal setting: By writing down your goals, you can create a roadmap for achieving them.
- Increased self-awareness: By reflecting on your thoughts and experiences, journaling can help you better understand yourself and your values.
Writing down your thoughts and feelings can be a cathartic experience. It can help you process difficult emotions and reduce stress.
Guided Course
Many guided courses are available online and in person to help improve mental health. Here are some examples:
- CBT (Cognitive Behavioral Therapy) courses teach practical skills for managing anxiety and depression.
- Mindfulness-Based Stress Reduction (MBSR) courses offer relaxation techniques and mindfulness practices to reduce stress and improve well-being.
- Positive psychology, yoga, and meditation courses can help build resilience and coping strategies for difficult emotions.
Mental health apps
These apps are designed to support the mental well-being of users. These apps provide tools and resources for managing stress and offer guided meditations, breathing exercises, personalized insights and assessments to help users identify and manage their symptoms.
Popular mental health apps include:
2. Stay connected to others
Maintaining relationships and social interactions with family, friends, colleagues, and others in your community is essential. It involves communicating regularly, sharing experiences and thoughts, offering and receiving support, and staying involved in each other’s lives.
Staying connected to others has been shown to have many benefits for mental and emotional health, including reducing stress and feelings of isolation, improving self-esteem, and providing a sense of belonging and purpose. It can be achieved through various means, such as in-person conversations, phone calls, video chats, social media, or group activities.
You can also spend time with your pets, for instance, playing with them, taking them for walks, or even talking to them. Some studies have shown that interacting with pets can lower blood pressure, reduce anxiety and depression, and improve overall physical health. You can volunteer at a local animal shelter if you don’t have a pet.
3. Other practical tips to improve your mental health without therapy
Exercise
Exercise can be an important tool for improving mental health, but it’s crucial to find an approach that works for you and to be consistent in your efforts.
You don’t have to jump straight into heavy lifting; instead, set achievable exercise goals, such as going for a 30-minute walk each day, and gradually increase the intensity and duration of your exercise as you become more comfortable.
Go outside and soak up the sun
Sunlight is a natural source of vitamin D, essential for strong bones, a healthy immune system, and many other bodily functions.
In addition, exposure to sunlight boosts serotonin in the brain, which has positive effects on mood. Lack of serotonin can lead to seasonal affective disorders.
Prioritize your sleep
Prioritizing your sleep is a vital aspect of maintaining physical and mental health. Sleep helps our bodies rest and repair and improves cognitive function.
Go to bed and wake up at the same time each day, even on weekends. This can help regulate your body’s natural sleep-wake cycle. Try to avoid using electronic devices for at least an hour before bedtime.
Take a step back from social media
Pay attention to how social media makes you feel, and if you notice negative emotions or stress, consider taking a break. It can result in digital detox when you see success stories on social media and compare yourself to others.
Consider setting limits on your social media use. Instead of scrolling through social media, engaging in activities you enjoy, such as reading, exercising, or spending time with loved ones, can be a good decision.
Wrap up:
It’s important to prioritize mental health, and there are alternative strategies that can be considered if therapy isn’t an option. However, It’s important to find the approach that works for you and to be consistent in your efforts to achieve the best results. Building habits is a challenging job; it takes gradual and constant practice. You need to follow your gut and keep going on.
Remember!
When you feel like quitting, remember why you started.
