Self-therapy: how to help yourself in difficult moments?

Even in the most difficult situations, we always have a choice. Although we cannot control everything in the world, we can always choose how we react and how we act. Self-therapy helps us cope with difficult moments by enabling us to find support within ourselves. Among the effective ways to pull yourself together:

1. Deep breathing. Focus on your breathing by taking several deep breaths in and out. Breathe in through your nose, hold your breath for a few seconds, and then slowly exhale through your mouth. Regular breathing is the most effective way to calm the nervous system.

2. Positive self-affirmations. Repeat positive statements to yourself, for example: “I can do it” or “I am stronger than I think!”. You can even list your qualities that have helped you cope with difficulties in the past.

3. Habitual activities. In stressful moments, sometimes you just want to withdraw into yourself and do nothing. But psychologists advise us to concentrate on our usual activities, especially when we cannot change the situation. Make yourself a cup of tea, take a shower, prepare a snack, or do other simple things to regain a sense of control over yourself and the situation.

4. Learn to let go. Sometimes, a specific person is the culprit of difficult times. Being angry with them, although a natural reaction, is exhausting and distracts you from finding a solution to the problem. It’s like being angry at the rain or a gust of wind. It is important to let go and redirect your energy to more constructive actions.

5. Physical activity. Find something that brings you pleasure. Even a short walk in the fresh air will help relieve stress and improve your mood.

6. Caring for loved ones. By helping and caring for our loved ones, we strengthen our bond with them. It reminds us that we are not alone in this world, we have support.

7. Find joy in the little things. Appreciate simple joys and even small moments of happiness. Try to cook an original dish at home or enjoy time in nature. Focusing on the positive will help you stay optimistic.

8. Spend time and attention to yourself. It is important to take care of your physical and emotional well-being. Do not put off taking care of yourself until later, working until you are exhausted. Don’t forget the importance of good sleep and nutrition. When you are going through difficult moments, try to pamper yourself with a cup of coffee in a cozy coffee shop or buying a nice accessory. Try to find time for your favorite activities.

Life is full of challenges, but we hope that the above tips will help you get through the difficulties with a lighter heart and clearer mind. Keep a positive attitude, it may not solve all problems, but it can definitely make the world around us much brighter.

This article was prepared using materials from the web resources “Resource Psychology and Psychotherapy”