Annoying Things Therapists Recommend That Actually Work
These things won't make your problems go away, but they will increase your ability to have a fulfilling, growth-oriented life...
As a therapist in Oakland, CA, I am often asked what changes are needed to improve general mental health. Many are simple and easy and I often get a big fat π. But the truth is most of us don't consistently stick with the routines we need to take care of ourselves for long enough to actually slowly notice results. Just because these practices are easy and accessible to most, does not mean they are ineffective. See below for what the research has found...
Gratitude Journaling π
Regular gratitude practices like gratitude journaling have been demonstrated to:
Increase mindfulness
Reduce stress
Increase life satisfaction
Improve self-esteem
Increase resilience
Improve mindset
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So says: UC Berkeley, Harvard, University of Southern California
Ways to easily include a gratitude practice into your daily life:
Share what you are grateful for with a partner at the end of the day
Nightly journal what you are grateful for (there are gratitude apps, too!)
Movement π
Regular movement (or exercise of whatever) has been demonstrated to:
Boost general mood
Reduce stress
Increase neuroplasticity (the brain's ability to adapt)
Improve sleep
Enhance cognitive functioning (help you think clearly)
βSo says: UCLA, Mayo Clinic, American Psychological Association
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Ways to increase movement:
Check out Joyn's YouTube channel for body-diverse dance, pilates, yoga, and kickboxing classes
Plan walks with friends
Go to a gym, dance class, go rock climbing with friends
Find an activity you love (dance, rock climbing, yoga, hiking)
Stretch when watching a TV show at home
Put movement on your calendar
Going Outside π
Spending time outdoors has been demonstrated to:
Boost mood
Reduce stress
Increase mental clarity
Change perspective
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So says: American Psychological Association, Harvard, University of North Carolina
Ways to make going outside part of your regular life:
Find places that are close, comfortable, and calming for you and keep a list of these places
Go for walks or sit in parks or go on hikes regularly
Remember that sometimes we feel we don't have the energy, but in the end, going outside and getting fresh air is typically restorative
Find local groups that do weekend hikes
Self-Compassion π
Establishing a regular self-compassion exercise has been found to:
Reduce internal voice that is harshly critical
Increase emotional resilience
Decrease shame and anxiety
Increase accountability
Enhance interpersonal relationships
Increase emotional self-awareness
So says: University of Texas at Austin, Stanford, National Institute of Health
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Ways to increase your self-compassion:
Regularly notice self-judgment
Talk to yourself as if you were talking to a dear friend or to yourself as a small child
Validate your own feelings
Remember that you are not the only person that suffers or has this particular problem--you're not alone
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Meditation π
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Meditation and mindfulness practices have been demonstrated to:
Reduce stress
Improve emotional regulation
Increase focus, attention, and cognitive functioning
Improve sleep
Increase self-awareness
So says: Harvard, Mayo Clinic, UC Davis, American Psychological Association β
Ways to increase meditation and mindfulness:
Make it a habit--do it on a regular basis
Use recorded meditation
Download the Calm App or Insight App
Practice mindful eating one meal a day
Go on mindfulness/meditation walks
An important note on meditation:
Meditation is often misunderstood as sitting silently and achieving a completely clear mind. This will ο½ο½
ο½ο½
ο½ happen.The goal is ο½ο½ο½ to completely empty your mind or forcefully stop all thoughts. Rather, it's about cultivating a state of focused awareness. This often includes noticing thoughts and coming back to points of concentration, or focusing on your breath, a mantra, bodily sensations, etc.
I don't recommend meditation to everyone--at least not right away. For some, their thoughts are so busy or so distressing (if you have had trauma or have OCD, for instance), I recommend starting with mindfulness practices that are more engaging...like a walking meditation practice, mindful eating, or recorded visualizations.
Sleep Hygiene π
Establishing good sleep hygiene has been demonstrated to:
Increase cognitive functioning
Improve decision making
Increase energy
Promote mood and decrease stress
Increase resilience
Have long-term impacts of preventing mental illness and cognitive decline...like wow you really can't overstate how important sleep is.
βSo says: National Institute of Health, Center for Disease Control, Columbia University, University of Oxford, Harvard, University of Chicago
How to improve sleep hygiene:
Stick to a regular sleep schedule whenever possible
Establish a conducive sleep environment (dark room, cozy bed, relaxing atmosphere)
Do something relaxing before bed (journal, stretch, meditate)
Limit screen time and stimulating activities before bed
Limit caffeine
Don't eat large meals right before bed
Make your sleep routine a nightly ritual
πππ Again, none of these things resolve your childhood trauma or relationship problems; they do, however, build your resilience to be able to take care of yourself and start to make the changes you want in your life. Doing these things provides yourself the care you deeply need and deserve. Establishing practices of self-care is also an act of accountability! Taking care of yourself in the way you can helps you show up to your life in the way you want to. Do it for yourself! Do it for the collective!
Putting all the annoying things together may look like:
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Wake up rested after 8 hours of sleep
Drink water, do yoga, eat breakfast
Go outside for a short walk during my lunch break. No phone, be mindful of surroundings
Drink water throughout the day, and stop consuming caffeine by 2
Make a mistake and give myself a pep talk instead of beating myself up
Have dinner with supportive friends
Wind down for bed with gratitude journaling
A note on privilege!
It is a privilege to be able to have the time, resources, quiet, mental/emotional capacity, and safety to be able to make the above happen. It's not super helpful to get these recommendations when you don't have an extra 5 minutes in your day or have a single space that feels safe--but many of us do. Be honest. Do you have what you need to take better care of yourself for you and for your community? What do you have power over? What do you have influence over?