Handling Mental Health Solo: What to do When Your Therapist Isn’t There.

There happens to be times when life’s stress is piling up. You don’t have your therapist on speed dial, so what now? Don’t worry! Here’s how to take care of yourself and keep your mental health on track, even when you’re flying solo.

Why You Can’t Just Rely on Therapy Alone

Therapy is amazing, but it’s not the only thing you need. Think of it like this: therapy is like a great tool in your toolbox, but you also need to know how to use the tools yourself. According to Dr. John Norcross, a clinical psychologist, “Therapy is a great resource, but clients get the most benefit when they apply what they learn in therapy to their everyday lives.”

How to Take Charge of Your Mental Health

1. Build Your Self-Care Kit
   Create your personal kit with things that help you feel good, like a cozy blanket, a favorite book, or some soothing music. Having these items handy can really lift your mood. A study in the Journal of Clinical Psychology found that having a self-care kit can make a big difference in reducing stress.
2. Try Mindfulness
   Mindfulness helps you stay calm and focused. You can practice it through meditation, deep-breathing exercises, or just by being aware of what’s happening around you. Apps like Headspace and Calm can guide you through it. Dr. Jon Kabat-Zinn, a mindfulness expert, says, “Mindfulness is paying attention on purpose, in the present moment, without judgment.”
3. Set Small Goals
   Goals aren’t just for therapy sessions. Set small, doable goals for yourself, like finishing a project or taking a walk. These little wins can give you a sense of accomplishment and keep you motivated.
4. Stick to a Routine
   Having a daily routine can help you feel more grounded. Include activities that make you feel good, like exercise, healthy meals, and spending time with friends. A steady routine can provide stability, especially during stressful times.
5. Lean on Your Support Network
   Friends and family are important too. Don’t hesitate to reach out to them when you need a listening ear or some support. Research in Social Science & Medicine shows that having a supportive social circle is linked to better mental health.

Reflect and Grow

Self-reflection is a great way to understand yourself better. Try journaling about your day, your feelings, and your progress. According to the American Journal of Lifestyle Medicine, journaling can boost your self-awareness and emotional insight.

Self care is a Journey

Self-care isn’t a quick fix; it’s a journey. Find what works best for you and be open to changing things up as you go. Dr. Dan Siegel, a psychologist, says, “The brain is like a muscle; the more you use it, the stronger it becomes.”

Useful Resources

If you want to explore more about self-care and mental health, check out these resources:

• National Institute of Mental Health (NIMH)
• American Psychological Association (APA)
• Mindfulness-Based Stress Reduction (MBSR) Research

In a nutshell, while therapy is a fantastic tool, taking care of yourself is just as important. By building your self-care kit, practicing mindfulness, setting goals, keeping a routine, and relying on your support network, you can manage your mental health like a pro. Remember, it’s all about thriving, not just surviving, even when your therapist isn’t around.