Steps of Self Therapy

Self therapy is one thing we all can do. And if someone can’t do it, we can always ask our friends to help us get through along with it. If you feel downtrodden, hurt, anger, sad, frustrated, ruined, can’t figure anything out, depressed, exhilarated by life, ignored and what not. There are some small but really important things which I’ll tell you here. If you follow these steps carefully, with focus and fully as I tell you believe me, you will end up feeling ecstatic if not fully but to some extent, trust me you’ll feel the difference, you really will.

Journal writing: Do journal writing. Write up your feelings down. It’s the best way to vent out. Write whatever comes up to your mind about anything or any person. Don’t hesitate, take the pen and be its master. You’ll feel good, really good and relieved after doing it. You can also take up that journal to someone who you really really trust and make them read it if it makes you feel you good.

Walk: Walk, 30-40 minutes every day. It will help you vent out your frustration. How? Do brisk walk. Yes, BRISK. Remember if you’ll just glide and wander off into wilderness like explorers it won’t do any good and the whole point would be lost. So grab up your joggers, wear your sweats and head off for a refreshing walk. You can always take somebody you’d like to be with you to join you.

Meditation: Meditation is the most wonderful thing one can do on their own. That said if they follow and do it just the way it should and has to be done or you won’t get the result it gives in reality. Meditation consists of three breathing sequences, twenty (20) long deep breaths, (40) forty medium-deep breaths and then (40) forty short ones. Long breaths are like we inhale for a long time and then exhale at the same momentum. Always remember you need to find and follow your ‘own’ momentum. Medium breaths are like you inhale at the same momentum as in long ones but when you exhale you exhale in half time as compared to the long breaths. In the end short breaths are like you inhale and exhale quickly. These three breathing sequences have to be done without any interval in between, with your eyes closed and imagining a place of scenic beauty where you want to be. Don’t try to stop your thoughts. They will eventually stop when you will get a hold of it and get used to it.

Do things you like: DO ‘anything’ you like. Read, write, sing, walk, paint, watch TV, dance, think, surf the Internet. Do whatever as your heart pleases. If others feel uncomfortable with it, go do it alone and if then again they have objections just tell them to mind their own business and tell them that you’re trying to make out the best out of your time and that you’re trying to make your life a better one for yourself.

Schedule/Time Table: Make a schedule, a really tight one. And believe me when I say ‘tight’ I mean one that will keep you indulged in activities all the time without any gap and won’t allow your mind to drift towards negative thoughts. It’s true when they say ‘An empty mind is a devils workshop’.  So keep yourself consumed by chores every now and then and you’ll feel the difference. You’ll feel extremely good and confident in the end of the day and that sense of being triumphant is going to rock your world lass so don’t you dare waste your time on trivial things. So make a routine and try following it slowly so that you get used to it. Don’t leave any gap in between. You can always change the order of chores you have to do just so that you don’t feel bored while repeating the same things every day. You will but in a mixed order. Read, write, watch T.V., study, sing, speak, cook, walk, play sports you like, hangout with a friend. Chop chop! Off to work.

Mastery and Pleasure chart: Make a chart labelled mastery and pleasure chart. First write down your activities you do daily on a paper. Now keep that paper beside you while making the chart. Make a column and put dates of the current week on it, with rows separating the dates and a heading of dates in the first row. Then, after that, make as much columns as you want depending upon the number of activities/chores you have got on your list. Now make a row (this will be your first) and write down the names of your activities in it. Now make another one (this will be your second) and divide it into two columns and write mastery in one and pleasure in another. Once you’ve done all this you have got to rate every activity of yours out of ten. Mastery is the rating you will write before doing the task/activity/chore. How you feel before doing it. And pleasure is the rating you put up on the chart after doing the task. How you feel after doing it. You can use different colored pointers/markers while making your chart. Don’t forget you have to be HONEST while rating. That’s the whole point of it. After you’ve rated your tasks for a week analyze it. If your ratings are too down then you need to seek professional help and if not that at least a friends help or parents. Why? Because you’re feeling low and less lively. There’s a reason behind your feeling that way. Talk it out, discuss it, and work it out how to get out of what you’re going through at that time. If the ratings are average then work it through and make them go up. If the ratings are high then lass you’ve nailed it.

Here’s a demo chart.

Date	Activity 1		Activity 2
	Mastery	Pleasure	Mastery	Pleasure
1
2
3
4
5
6

Organization, Focusing on what you want and setting your priorities: Organize yourself. Put your things in order. Discard those which you don’t need. Make folders at work or of your academics. Take out time and organize your wardrobe, put your shoes in order. Make to-do lists every day. Set your priorities in the order of the most important ending up with the least important. Get focused on what you want and what’s important for you. Let go of what you’re chasing after but you cannot get it. Trust me if it’s meant for you it will come to you no matter what. By doing this your confusions will go down, cluttering of your thoughts will decrease. Your decision making process will sharpen and you’ll feel energetic. Your confidence will also rise drastically.

Get Independent: Don’t be dependent on others. Set your priorities and focus on them by yourself. Get help but not like that, that you totally become dependent on the other person who’s helping you for getting your tasks done. Trust me, if that person backs out, it will be a very huge setback and leave you badly hurt so don’t give others the fringe of doing that. Get a separate room for yourself, get your own things, buy your things yourself and spend money on yourself but keep track of your spending. Don’t blame others for anything but take responsibility yourself to make your life good. Nobody can do that but only you, yourself. It’s your life so take charge of it. Don’t think that it’s because of others that their actions will make me independent but instead think that ‘I’ve’ to do it myself.

Have faith in yourself. You’re wonderful. Nobody can be compared to you because you’re a rare individual yourself. You have talent and nobody can take that away. And trust me when I say nobody. But that can only happen if you believe in yourself. You deserve to be happy and smile like all other normal human beings. So throw away those negative and stupid thoughts and views of others into a far away land and live in peace.

Slainte! (Cheers)

REMEMBER: IF ALL ELSE FAILS, GO TO A PSYCHOLOGIST/THERAPIST! SEEK PROFESSIONAL HELP. DON’T WAIT OR IT WILL BE TOO LATE.

I’ll keep adding some more techniques. Keep checking!