If you can't afford therapy, do this

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connect

shot by John Lee

grip - Melissa Gasca

sound - Jason Mobley

edited by Ben Chinapen
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For those who aren't into journaling, my therapist recommended voice notes! It's like chatting with someone, and getting the emotions you need out, without "letting it out" on someone. You can be as emotional as you need. You can listen back and analyze after (if you're willing to cringe a little haha)

emily_kim
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Therapist in training here! If you like the idea of thought records and working towards balanced thoughts, another good option is a book called Mind Over Mood. It's a mix of psychoeducation and practical worksheets, explained by some of the biggest names in cognitive behaviour therapy. It's not as good as customized, individual therapy - but it's a good resource if you're trying to explore these ideas in a more dedicated way.

charlottea
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1.Sliding scale therapists

2.Get real about foundations (sleep schedule, sunlight exposure, nutrition, exercise, quality of social interaction) 0:34

3.Journal (gratitude, strengths, write thoughts on paper, what you would like to regulate 1:10

4.Thought record 2:33

Perpetually_curious
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YES, journaling is a very powerful tool for better mental health and emotional regulation.

NovelNovelist
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I have to say that Anna lifting that giant shell over her head really helped me break out of my shell and ultimately lead a more complete and positive life.

FuzzyStripetail
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Therapist here. These are great points. Highly recommend 🙂

Tadobear
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The advice here starting off with, first off, check out your basic needs, sleep, sunlight, exercise, food intake, is spot on. Very good foundation summary.

kurtm
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Having a mantra that you update as life changes can be a great tool for managing mindset. Coming out of Stockholm syndrome my mantra was 'My value doesn't decrease based on someone's inability to see my worth, ' and it really helped.

Thanks for using your platform this way, Anna.

micahcabrera
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DO NOT FOLLOW OTHER PPL therapy. Your mindset and processes are different than others. Your trauma and relationships are different too. It is like "don't give up" and "let go" - both are good therapy advise but you need one that is caterered to you, so you keep growing. I clung on to the "dont give up" when i should have let go. But great 4 step plan. Love it.

A
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Reminder that not all our thoughts are irrational. Sometimes we have very valid reasons to feel depressed. There are other therapy modalities other than CBT

Rosie-xmry
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I love Anna’s consideration for her fellow humans. I hope we can gift her eternal laughter someday

mcfrik
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I’m so glad you mentioned the “base”. It’s crazy how important this is. I’ve slowly come out of my depression in the past 5 years but it’s so easy to fall back into it when you’re not getting the basics. I was feeling horrible for months mentally because I just felt tired and for no reason. Everything felt like a huge effort even when I clearly had the time. I was mad at myself because I was finally in a good place. Great relationship, finished school, got recognized at work and felt I had no reason to feel so down. I finally went to the doctor where they checked my blood work and as it turned out I was extremely deficient in some areas. As soon as I started taking my prescription to get to a healthy range the difference was very notable.

jasminl
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Sometimes, the very act of watching your content is a quasi-therapy session. You have helped me at times when I have needed it. The things you share and the way you share them, make a positive difference in the lives of people you will probably never meet. Thank you for making a difference in one such person's life Anna :)

finnmaccool
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I love this, but it also actively upsets me how the answer is always, "Sleep, go outside, eat right, exercise, spend itme with your friends." because this only works for people with money. I'm working full time for minimum wage and I'm in school. I have no time for mostly anything else, and when I do, I have to sacrifice something. Like seeing my friend's by playing games with them online, inside, away from the sun, or I go out into the sun, but that's time that should be used for school. There's no way to keep all of these bars full, hardly even one.

DaileyDoseOfJoseph
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I really appreciate having this quick guide as I start to see what therapy options are available to me

ubiquitousflow
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I respect and admire your commitment to responsibly sharing your experience with mental health. I'm sure you are well aware of the issues around mental health and social media. I think you're doing a good job of showing that people can share and promote and normalize in a way that doesn't encourage social contagion.

ttsuyaguy
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I would also recommend you guys abcde method of seligman
1) write down your Adversity
2) your limiting Believe
3) Consequences of such believe
4) Discuss it with yourself question it
5) Energize yourself look at the bright sides of your problem as a exciting challenge plan future action what can you change
I hope it helps someone😊😊

braknazwy
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Looked for a download like this for 20 years. Finally got therapy. A real gem here. Thanks

benjaminmiller
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What helped when was when I would look at status' that I posted on Facebook from over 10 years ago and genuinely couldn't recall the reason for the status or even the emotional resonance associated with it. It helped to hone in on what happens in moment, while important, isn't something that lasts. So, do what you need to such as venting and allowing yourself grace in moments and know, it'll be temporary.

wrestlingbuff
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Reading stuff about what's bothering you is good too. Like if you're recovering from something like a death in the family or a divorce or something then researching and reading up on the topic is beneficial.

darrenskjoelsvold