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12 Ways Therapy Can Be Helpful


Holly Sawyer of Life First Therapy

writes on her Blog which aims to have an overall goal that will always be to bring about positive change and empowerment for women.

There are many things in life we try to control on our own. We try to control what other people do, say and feel about us. Sometimes, we internalize these things. There are also times where we don’t control the things we can. Some days, we just don’t feel like it because it appears as though everything is falling apart in the middle of a life-storm creating a flight or flee response. But even in difficult times, we can get through life-changing events.

As life happens, try to be honest for what’s true for you. Remind yourself, you have power no matter the circumstances that comes your way and with the help of a therapist; you can cultivate a meaningful, fulfilling and compassionate life for yourself. It is empowering to keep in mind that you are not alone.

Here are 12 ways therapy can be helpful in navigating life.

How you talk to yourself

Therapy can provide tools on how to use positive self-talk.
How you react to others 

therapy can help you align your emotions so they do not negatively impact your behaviors.

How you structure your time – therapy can help you identify ways you may be spending useless energy and time on things that do not add to your overall, daily productivity and well-being.
How to create your space – healthy boundaries in every area of your life are important to avoid emotional, spiritual, physical and mental fatigue without the help of therapy.
How to ask for help – this can be a struggle for everyone, yet therapy starts the process of learning how to ask for help and from others in your life.
How to say yes and no – therapy can help with not feeling guilty for saying “no” or “yes” when you absolutely need and have to.
How to take care of you – therapy can provide tools on how to practice meaningful self-care with a lasting impact that can be used time and time again.
How to be honest with yourself and others – it can be hard to face yourself and admit certain truths, but therapy provides a safe space for being honest and self-exploration that can be freeing for you and others in your life.
How to channel your grief a therapy can help guide you through the stages of grief in a healthy way.
How to manage racing thoughts – therapy can provide a safe space to release those racing thoughts and process in a healing way.
How to deal with regrets therapy can show you how to be mindful,thankful and live in the present while accepting the past as it is – the past.
How to have a healthy relationship with your body and food – therapy can help you identify loving ways to treat your body not based on food.

I encourage you to think of ways therapy can be helpful for you.

What is self-talk?

Even though you might not know it, you’re already practising self-talk.

Self-talk is basically your inner voice, the voice in your mind that says the things you don’t necessarily say out loud.

Work out what pressures, internal and external, are affecting your relationship. Then, when you’re ready, try some of the following strategies to help relieve the pressure and keep your relationship afloat.

Communicate with each other

We have smartphones and airplanes, and yet there’s still no device that helps us to read minds! So, the next best thing is to communicate by using words.

How is your partner supposed to know what’s wrong if you don’t tell them? If something is bugging you, let them know in a calm manner. You can then try to resolve the issue together.


Why use time management skills?Time Management - Therapy

It’s important that you develop effective strategies for managing your time to balance the conflicting demands of time for study, leisure, earning money and job hunting. Time management skills are valuable in job hunting, but also in many other aspects of life: from revising for examinations to working in a vacation job.

Creating your personal space

Protecting our personal space, both physical and emotional, is important at all times. Finding ways to balance connection and closeness with personal integrity and clarity is often difficult, so I have gathered tips from a variety of experts on the subject.

What is personal space, and why do we need it?

Dr. Daphne Holt and her colleagues at a number of Boston medical centers, personal space involves a kind of comfort zone that has to do with the distance that we each like to maintain during both physical and emotional interactions with other people. According to research conducted by Dr. Holt and her colleagues, and reported in in the Journal of Neuroscience, part of the neural response to human faces moving towards us – into our personal space – involves the activation of a particular neural network – the parietal-frontal network. There is a defined distance in which we are comfortable with the approach of a stranger. When an unfamiliar face passes that comfort zone, the neural signals begin to fire, creating feelings of discomfort, irritability and anxiety.

How to Ask for help!

TherapyHow many times have you said to a friend or relative in need, “Let me know if there’s anything I can do to help,” and when you didn’t hear back, fail to follow-up? I’ve lost count of the number of times I did just that—fail to follow-up when I didn’t hear back from someone in need, even though I would have been happy to help in any way I could. Yet, despite this pattern in my own behaviour, when I became chronically ill and didn’t get back to people who offered to help, I decided that, because they failed to follow-up, their offers weren’t sincere.

How to say yes and no


“Live your life for you, not for anyone else. Don’t let the fear of being judged, rejected or disliked stop you from being yourself” ~Sonya Parker

I am a sucker for saying yes.

Sometimes I even find myself thinking “no, no, no, no” and then I blurt out “yes.”

Why is it so difficult to say the word “no”? It’s just a word, right?

After feeling trapped for some time by my excessive urge to be agreeable, it got me thinking.

I asked myself why it was so important for me to please everyone, to the point that I would feel resentful and stressed because of it.

I realised I was afraid of saying no because my biggest fear is rejection.

How to take care of you?

A self-care plan can help you enhance your health and wellbeing, manage your stress, and maintain professionalism as a worker with young people. Learn to identify activities and practices that support your wellbeing as a professional and help you to sustain positive self-care in the long-term. It is useful to complete the self-care assessment before reading this article.

This will help you to:

  • understand your self-care assessment
  • develop your self-care plan
  • put your self-care plan into action.

How to be honest with yourself and others

To be true to yourself and others is the most difficult thing to achieve, but the only way to find contentment in life. But how can you remain true to yourself in a world pretty much filled with deception and lies? Here is my little guide:

How to channel your grief

The death of a loved one generates an emotional upheaval of some kind in those left behind and the experience typically at first creates a tremendous amount of negative energy. The reality that we don’t have control over the fact that a person we love leaves his or her body can create a whirlwind of grief, pain, and sadness. It is easy to get swept away in these negative feelings and lose oneself in an ever deepening tailspin of despair. This pain can be so intense that it would be absolutely understandable too become debilitated.
The alternative to this though, is to surrender to the fact that ultimately we couldn’t control what happened. We couldn’t keep our loved one here. The painful energy from missing him with every ounce of being will still be there, but recognizing and accepting what is actually in our control, and what isn’t, allows us to channel that tornado of negative energy from something unchangeable, into something that is actually in our realm of control. Grief can focus us inward. It is only when we start to look outside of ourselves that healing can begin.

How to manage racing thoughts?

Answer by Patricia Harteneck, PhD, MBA

Racing thoughts – fast, repetitive thought patterns about a particular topic – are a common feature of anxiety and other mental health disorders. They can also happen any time you are in an anxious or stressed state, even if you are not experiencing other symptoms of a mental health disorder.

Racing thoughts may be a string of worries or regrets. They may be replays of past events which generated anxiety or sadness for you. They may also be worried about things that can happen in the future. They are thoughts that are blown out of proportion, have a pattern, consume time, and often have no rational conclusion.

How to deal with regrets?

More and more therapists are integrating moment-to-moment awareness into their practice.

Here’s why—and how.

Mindfulness is now the fastest-developing area of mental health.

Our Mindful Mondays series provides ongoing coverage of the exploding field of Therapymindfulness research© Dan Archer  Many therapists have come to regard cultivating moment-to-moment awareness as a curative mechanism that transcends diagnosis, addresses underlying causes of suffering, and serves as an active ingredient in most effective psychotherapies. The clinical value of mindfulness interventions has been demonstrated for many psychological difficulties, including depression, anxiety, chronic pain, substance abuse, insomnia, and obsessive-compulsive disorder.

And it doesn’t matter which therapeutic approach we take, be it psycho dynamic, cognitive-behavioural, humanistic, or any other. Mindfulness practices can be tailored to fit the particular needs of our patients. Though historically mindfulness practices have been presented as one-size-fits-all remedies, as the field matures, we’re beginning to understand how these practices affect different individuals with different problems, how to modify them in different clinical situations, and how to work with the inevitable obstacles that arise.

How to have a healthy relationship with your body and food

By Jan Henrikson You’re watching TV with your preteen daughter. She’s crunching away on potato chips while some commentators make fun of a former model who has gained 60 pounds, then chastise a super skinny celebrity for being anorexic. Weight is a tender topic. Your daughter has just gained a few pounds and you’ve heard her express less-than loving comments about her body. How do you support her in loving her own body while helping her to create lifelong healthy eating habits?

How do you find out what’s going on with your child without adding all the confusing food and body messages bombarding girls these days? After all, girls and women tend to struggle with body image issues, and eating disorders far more often than boys and men. And the U.S. levels of child overweight and obesity rates have reached nearly 30% of the entire adolescent population. How do you express your concern without her imagining you hate her body or expect her to fill some unrealistic expectation?

Therapy can help with many things when all appears to be lost in the morass of daily life.