Cognitive Behavioral Therapy on Self Help

It is part of becoming human to experience problems in life, to be familiar with pain and become acquainted with struggles. All these tribulations demand to be felt and get over them. On the other hand, we are responsible for our life; we take accountability on how we live our lives. With this, the only person that can determine our success in life is ourselves, thus above everyone else, we should make sure that we can help ourselves.


In therapy, stabilization is our first goal. — Robyn E. Brickel, M.A., LMFT

Becoming one’s therapist is one of the major goals of CBT through learning skills that you can continue to apply even after finishing treatment. However, due to some constraints, some people find it hard to have access on certain therapies that is why they resort to some self-help books and internet-based self-directed CBT, which were also found to be effective.

Somehow, it is safe to say that this does not eradicate the notion of seeing a therapist personally. One-on-one consultation is still the most acceptable and efficient method of seeking psychological help.

Self-help is more like a first aid treatment that in the absence of a therapist one can still do something that will help improve the condition. The following strategies are a part of the self-help therapy:

And while all relationships involve power, many of us are disillusioned and disconnected from our inner power. — Genevieve Gellert, LSW

Keep Calm And Relax


Tensed muscle and shallow breathing indicate stress and anxiety. A relaxed and calm appearance can be helpful in reducing stress and anxiety through gentle breathing and progressive muscle relaxation. Listening to calm music, meditation, yoga, and massage are also other ways to relax, however, one should bear in mind that relaxation does not intend to avoid or remove entirely. It helps lessen the effects of stress on the body and allows the person to feel at peace.


Think Positive

Replace negative thoughts with realistic and fair thoughts, as your thoughts can create an enormous impact on how you feel, thus thinking positive thoughts would most likely make you feel better. Another way to replace negative thoughts is to recall your happy memories. By doing this, feelings of happiness and contentment overrides the pessimism and can inspire you to change your present views in life.

The first step toward liking yourself is accepting all parts of yourself. — Vicki Botnick, MA, MS, LMFT

Fear No More


One of the things that trigger anxiety is fear. A part of the CBT is the exposure of one’s self to his fear, and the process is done gradually and repeatedly until the person becomes less anxious over his fear. CBT emphasizes the significant effect of facing fears regularly.


Practice To Avoid Relapse

To avoid going back to the old you, keep practicing the necessary CBT skills and strategies. Self- mastery is the key to determining when you are vulnerable; knowing yourself better helps you identify your warning signs. With this, you are knowledgeable on the steps and possible actions to take whenever you feel compromised or psychologically challenged.


Final Words

As mentioned in the early part of this article, these strategies can help one manage stress and emotional concerns. However, if symptoms worsen and you continue to feel the pangs of psychological distress, we recommend that you seek mental help immediately