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seven ways you can support your mental health without therapy

By Sydney Scott In Messy Mindfulness

Therapy is great and all, but it isn’t always realistic for everyone. I am really grateful for having had the time I did in therapy, but eventually it became unaffordable. And as someone who struggles with anxiety, depression, and disordered eating, the idea of no longer having a person to lean on terrified me. The reality is, though, so many just do it. This doesn’t mean it isn’t hard.

So, how do you begin supporting yourself in a way that feels manageable and offers a similar stability to therapy? Well, first, I want to say it isn’t easy, but it isn’t impossible either. To effectively support your mental well-being will take practice, patience, and a lot of trial and error. In fact, as someone who is currently out of therapy, it is still something I am actively working towards and always will be.

Here are some things I have studied within my Psych degree that I incorporate weekly to support my mental health when I do not have access to therapy:

  1. Prioritize sleep and eat consistently throughout the day. I know this isn’t easy or possible for everyone, but good sleep and regular nutrition can help lower cortisol levels, or stress, which create a good foundation for supporting mental health.
  2. Do one thing that is kind for yourself a day. Maybe this means making your favorite coffee in the morning, listening to your favorite playlist or audiobook on the way into work, or even just using your favorite smelling lotion.
  3. Do your best to remain connected with loved ones. Mental illness can feel incredibly lonely and thrives in isolation. Although it can be hard to connect with people you love daily, a simple text or phone call now and then can be a great way to care for yourself and your relationships. It may also be great to schedule a day or two once a month to spend time with friends and loved ones.
  4. Spend some time outside. Nature has been known to boost endorphins and improve one’s mood. It can also be great to switch up your environment if possible.
  5. Allow yourself to feel it. Well distractions can be great, there will also be days where sometimes sitting through it and crying may be necessary to move forward. That’s okay.
  6. Create expectations that are challenging, yet reasonable. Attempting to submit three projects, eat nutrient dense food, wake up by 4 a.m., and workout is probably not realistic. Instead, spend an hour on that project, prioritize rest, go for a light walk if there’s time, and aim to eat something green with one or two meals. Compromise where you can.
  7. Limit your time on social media. While you can create a social media space that is supportive, it can also make it easier to avoid real life, lose out on sleep, or compare yourself to others.

I hope you have the opportunity to try one of these this week! Personally, I am going to limit my time on social media and try to reconnect with loved ones (prioritizing safety of course).

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