The Three Basic Secrets of Self-Care

Something seems off. I don’t feel like myself. I am not sure why, and I can’t seem to put my finger on it. It seems like I have no motivation to do anything, focusing seems like a monumental task, and the word “blah” comes to mind when describing how I feel. I wonder if “maybe I need professional help.”

Almost one-third of the population of the United States will experience some form of clinical anxiety in their lifetime. Likewise, almost 20% of the population will experience clinical levels of depression. Currently, it seems as though getting treatment is a barrier in and of itself. So, what can be done? Do we need professional help? The answer is, “it depends.”

Some estimates indicate that upwards of 40% of diagnosable anxiety conditions do not actually receive treatment. That is a staggering number. This also doesn’t factor in those that don’t quite meet the “diagnostic criteria,” but still experience stress, nervousness, worry, sadness, etc. Perhaps the case should be made that “professional help” may not be the answer in every situation, and we can move forward with alternative strategies.

Much of the early stages of therapy is focused on two things: recognizing distorted thinking patterns and changing behaviors (often coined “self-care”). Both of these things can be done without professional help, although it may take a little more concentrated effort. Have you ever experienced a change in your behavior or changed your perspective on something? I’ll bet you have.

Here are three tips that will help this process move forward without professional help. Call it self-care:

1. Behavior Tracking - Spending some time tracking behaviors can help enhance awareness of current patterns that contribute to stress and sadness. It will also improve insight into factors that contribute to uncomfortable emotions.

2. Peer Pressure - This one often gets a bad rap. However, it can also be the crowning jewel of change. Surrounding yourself with positive peers can increase the likelihood of success. A good support system can help keep you accountable and provide encouragement when you have a lack of motivation.

3. Routine - Stress can regularly be attributed to “the unknown future.” Developing a routine automatically minimizes this worry due to having a plan that the brain can settle on. This helps the day become more predictable and manageable.

There are times when “professional help is necessary.” However, there are also strategies that can decrease the urgency of “professional help” and even eliminate its necessity. Let this blog post be an invitation to try something new today.

If something feels off, if you don’t feel like yourself, you just can’t put your finger on it, or you experience a lack of motivation, maybe it is time to make a change by creating a routine, tracking behaviors, and surrounding yourself with some good peer pressure.