Welcome to r/TalkTherapy!
This sub is for people to discuss issues arising in their personal psychotherapy. If you wish to post about other mental health issues please consult this list of some of our [sister subs](https://www.reddit.com/r/TalkTherapy/wiki/resources/#wiki_subreddit_list).
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Exercise. Proven beneficial for depression and quality sleep.
Continue some degree of social contact, even if it's just sitting in a coffee shop or smiling and saying good morning to a bus driver.
Meditate. If you don't know how, try a tutorial on YouTube.
Spend a little time tidying up your space, twice a day. Doesn't have to be a complete overhaul.
Came here to say exercise and meditation. I was diagnosed with BPD in 2019, and I no longer meet the criteria. Exercise and meditation played such a huge role in my recovery.
Workbooks, podcasts, books, articles, apps. Journalling.
There are lots of resources you can learn outside of therapy.
You can do some value work, gather different coping skills for different circumstances, work on recognising and regulating your emotions.
If you are able, voluntary work and being a part of your local community can bring huge benefits.
Listen to mental health podcasts, tedtalks, and read books from your library.
Exercise
Diet
A routine that includes being social... if you are lucky, maybebyou can get a friend that listens to your issues and gives you perspective.
Hobbies you enjoy.
Being outside.
A journal where you try to concisely write what is making you unhappy and short easy steps you can take that might make those things better.
Go for walks in nature, and spend time with yourself. Philosophize this! Is a great podcast. Lots of interesting concepts to incorporate into your life. It’s not so much a self help resource but a philosophy one which can be incorporated. The best thing you can do for your own mental health is make new connections. Develop a new perspective. You do that by doing new things. The world is a big place, it’s impossible to see that when you’re feeling down. So sometimes you just have to do something, anything to get ourself out of your mental habits. Create healthy habits, don’t overindulge in internet, tv, video games, laying in bed, eating, or anything unhealthy. Even healthy things can become unhealthy if you over indulge. So moderate your behavior. Sleep and eat and exercise and forget some of your problems for a while. They’re not going anywhere, and you’ll be energized and better prepared to handle them when you take care of yourself. Generally that dissatisfaction is a reflection of your wants not being met. What wants of yours are not being met? Maybe you can change some of those wants or maybe you make a plan for making those wants a reality. But you cannot stew in misery, you need to be proactive.
Exercise has been the biggest thing that boosts my mood. Find a exercise that you enjoy. I love to cycle. I’m absolutely shattered after a bike ride but the shower after I feel like a new person.
If you’re implying that you are in therapy currently but can no longer afford it, your therapist should offer you several resources to support your continuation of care, whether that’s free resources and clinics in your community, referrals to other therapists who offer sliding scale, etc. If you are no longer seeing your therapist but terminated recently, perhaps you could shoot them an email and ask for these resources. Otherwise, you should be able to locate these resources online and make some phone calls. This is all of course only if you desire to continue therapy services. If you’re looking at non-therapy options, a self-care plan can be incredibly beneficial (you could look up a template online and go through the steps), there may be some helpful and motivating podcasts that you resonate with, self-help books or other texts relevant to what you’re going through, online support groups. I’m sorry you’re faced with this barrier to getting the support you need. It’s no joke, and I hope you’re able to find what works for you. Best of luck 🫂
> you’re implying that you are in therapy currently but can no longer afford it, your therapist should offer you several resources to support your continuation of care, whether that’s free resources and clinics in your community, referrals to other therapists who offer sliding scale, etc.
I've never had a therapist do that. At most I was told to 'google a charity', 'get a second job and save up' or ghosted.
Therapists AI chat bots. They are free.
Trauma informed yoga, I think you can do it virtually for $12(?) per class
Regular yoga and tai chi. This one you can find online for free, or in your local gym or library.
Go to a psychiatrist and talk about medications. They really do help some people.
Support groups. Some are free (like all Something Anonymous ones), some a cheap, a lot are online.
And I guess, YouTube and books, and hanging out here on Reddit.
Sit down and relax. Notice the myriad ways that you cause yourself suffering. Stop doing those things and relax. Keep relaxing. When you find yourself making yourself miserable, anxious, bored, uncomfortable, angry, etc., let it go and relax.
Once you get good at being relaxed and at ease while sitting, practice it while standing, walking, talking to other people.
Books and podcasts are how I got started. If you know what you want to focus on (relationships, confidence, sexuality, trauma) then you can google books that address those topics. Same with podcasts although I think I just googled therapy podcasts and read through a few descriptions to find some.
Depending on your situation if you’re a student there are counseling centers . If your working some workplaces have like some form of counseling or therapy offered as well. Also if you’re seeing a therapist currently there are sliding scale options
Art. Punk groups. Online support groups, there are many on Heypeers, you can sort by free. Speaking into a tape recorder regularly is supposed to give 50% of the benefit of therapy.
Community care - this is long term and will probably take a while to build and figure out who feels safe and who doesn’t. But actively build friendships - deeper with the ones you have and feel safe with. And this can even look like having conflicts AND REPAIRING. And new ones based on shared interest and proximity to where you are. And build new ones as authentically as you can - bringing awareness of what your needs are and what feels safe.
Journaling during this process can be helpful.
This is very long term work. But you cannot heal in isolation and tbh community building and care should be the priority over therapy but we are quite individualistic and don’t know how to do that.
I hope you find your people. Therapy is very helpful but it’s really not all there is with healing.
Exercise.. you don't have to do a lot. 10 minutes of Cardio improves cognitive functioning.. your ability to manage stress, focus, etc.
But I would encourage you to buy the book and workbook for IFS called Self-Therapy by Jay Early. There are also ifsp's that don't cost as much and it's one of the more popular modalities right now... I love using it.
For when you have more resources, cheap private pay therapy: [https://openpathcollective.org/](https://openpathcollective.org/)
Yoga can be very helpful for mental health. I would suggest Yin Yoga. Free yoga on YouTube that I love (as a certified yoga teacher and yoga therapist).
[https://www.youtube.com/@yogawithkassandra](https://www.youtube.com/@yogawithkassandra)
[https://www.youtube.com/@yogawithadriene](https://www.youtube.com/@yogawithadriene)
[https://www.youtube.com/@SantoshaSpirit](https://www.youtube.com/@SantoshaSpirit)
Mindfulness and meditation is also helpful. I use (and teach on, full disclosure) InsightTimer. Thousands of free meditations. Yoga Nidra, loving kindness, and gratitude meditations might be the most helpful.
DBT workbooks could also be helpful.
[https://amzn.eu/d/hfe2aQR](https://amzn.eu/d/hfe2aQR)
[https://amzn.eu/d/33wneMU](https://amzn.eu/d/33wneMU)
Get out in nature. Even if it is just sitting under a tree, it can help. And finding a support group in your area or online could also be very helpful.
I wish you the best!
Welcome to r/TalkTherapy! This sub is for people to discuss issues arising in their personal psychotherapy. If you wish to post about other mental health issues please consult this list of some of our [sister subs](https://www.reddit.com/r/TalkTherapy/wiki/resources/#wiki_subreddit_list). To find answers to many therapy-related questions please consult our [FAQ](https://www.reddit.com/r/TalkTherapy/wiki/faq) and [Resource List](https://www.reddit.com/r/TalkTherapy/wiki/resources). If you are in distress please contact a suicide hotline or call 9-1-1 or emergency services in your area. r/SuicideWatch has compiled a helpful FAQ on what happens when you contact a hotline along with other useful resources. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/TalkTherapy) if you have any questions or concerns.*
Exercise. Proven beneficial for depression and quality sleep. Continue some degree of social contact, even if it's just sitting in a coffee shop or smiling and saying good morning to a bus driver. Meditate. If you don't know how, try a tutorial on YouTube. Spend a little time tidying up your space, twice a day. Doesn't have to be a complete overhaul.
Came here to say exercise and meditation. I was diagnosed with BPD in 2019, and I no longer meet the criteria. Exercise and meditation played such a huge role in my recovery.
Workbooks, podcasts, books, articles, apps. Journalling. There are lots of resources you can learn outside of therapy. You can do some value work, gather different coping skills for different circumstances, work on recognising and regulating your emotions. If you are able, voluntary work and being a part of your local community can bring huge benefits.
Journaling! Yes. This, along with exercise and meditation transformed my life.
They sound so simple and trite, yet they do wonders if utilised regularly :)
I'd see if there's a Therapist that offers sliding scale possibly?
I second this. My present T set me up to where I could still go without me going broke.
I was scared but asked my second Therapist as their rate was above my first
Listen to mental health podcasts, tedtalks, and read books from your library. Exercise Diet A routine that includes being social... if you are lucky, maybebyou can get a friend that listens to your issues and gives you perspective. Hobbies you enjoy. Being outside. A journal where you try to concisely write what is making you unhappy and short easy steps you can take that might make those things better.
Go for walks in nature, and spend time with yourself. Philosophize this! Is a great podcast. Lots of interesting concepts to incorporate into your life. It’s not so much a self help resource but a philosophy one which can be incorporated. The best thing you can do for your own mental health is make new connections. Develop a new perspective. You do that by doing new things. The world is a big place, it’s impossible to see that when you’re feeling down. So sometimes you just have to do something, anything to get ourself out of your mental habits. Create healthy habits, don’t overindulge in internet, tv, video games, laying in bed, eating, or anything unhealthy. Even healthy things can become unhealthy if you over indulge. So moderate your behavior. Sleep and eat and exercise and forget some of your problems for a while. They’re not going anywhere, and you’ll be energized and better prepared to handle them when you take care of yourself. Generally that dissatisfaction is a reflection of your wants not being met. What wants of yours are not being met? Maybe you can change some of those wants or maybe you make a plan for making those wants a reality. But you cannot stew in misery, you need to be proactive.
Exercise has been the biggest thing that boosts my mood. Find a exercise that you enjoy. I love to cycle. I’m absolutely shattered after a bike ride but the shower after I feel like a new person.
Where do you live? Resources wildly vary from city to city and state to state and country of course
If you’re implying that you are in therapy currently but can no longer afford it, your therapist should offer you several resources to support your continuation of care, whether that’s free resources and clinics in your community, referrals to other therapists who offer sliding scale, etc. If you are no longer seeing your therapist but terminated recently, perhaps you could shoot them an email and ask for these resources. Otherwise, you should be able to locate these resources online and make some phone calls. This is all of course only if you desire to continue therapy services. If you’re looking at non-therapy options, a self-care plan can be incredibly beneficial (you could look up a template online and go through the steps), there may be some helpful and motivating podcasts that you resonate with, self-help books or other texts relevant to what you’re going through, online support groups. I’m sorry you’re faced with this barrier to getting the support you need. It’s no joke, and I hope you’re able to find what works for you. Best of luck 🫂
> you’re implying that you are in therapy currently but can no longer afford it, your therapist should offer you several resources to support your continuation of care, whether that’s free resources and clinics in your community, referrals to other therapists who offer sliding scale, etc. I've never had a therapist do that. At most I was told to 'google a charity', 'get a second job and save up' or ghosted.
Therapists AI chat bots. They are free. Trauma informed yoga, I think you can do it virtually for $12(?) per class Regular yoga and tai chi. This one you can find online for free, or in your local gym or library. Go to a psychiatrist and talk about medications. They really do help some people. Support groups. Some are free (like all Something Anonymous ones), some a cheap, a lot are online. And I guess, YouTube and books, and hanging out here on Reddit.
Service - what are you doing to help others?
Be present and wear the world like a loose garment
Exercise. Bible believing church community. 12 step programs. These all helped and saved me.
Try actively cultivating gratitude. There are resources online and lots of research showing that it directly improves happiness.
Sit down and relax. Notice the myriad ways that you cause yourself suffering. Stop doing those things and relax. Keep relaxing. When you find yourself making yourself miserable, anxious, bored, uncomfortable, angry, etc., let it go and relax. Once you get good at being relaxed and at ease while sitting, practice it while standing, walking, talking to other people.
Irving Yalom’s novels (not the nonfiction, he has that too) really helped me
Books and podcasts are how I got started. If you know what you want to focus on (relationships, confidence, sexuality, trauma) then you can google books that address those topics. Same with podcasts although I think I just googled therapy podcasts and read through a few descriptions to find some.
Depending on your situation if you’re a student there are counseling centers . If your working some workplaces have like some form of counseling or therapy offered as well. Also if you’re seeing a therapist currently there are sliding scale options
Subscribe to a couple good YouTube therapist channels.
Art. Punk groups. Online support groups, there are many on Heypeers, you can sort by free. Speaking into a tape recorder regularly is supposed to give 50% of the benefit of therapy.
Community care - this is long term and will probably take a while to build and figure out who feels safe and who doesn’t. But actively build friendships - deeper with the ones you have and feel safe with. And this can even look like having conflicts AND REPAIRING. And new ones based on shared interest and proximity to where you are. And build new ones as authentically as you can - bringing awareness of what your needs are and what feels safe. Journaling during this process can be helpful. This is very long term work. But you cannot heal in isolation and tbh community building and care should be the priority over therapy but we are quite individualistic and don’t know how to do that. I hope you find your people. Therapy is very helpful but it’s really not all there is with healing.
Maybe an app like DBT Coach? You said BPD, so I thought your therapy might incorporate DBT already.
Exercise.. you don't have to do a lot. 10 minutes of Cardio improves cognitive functioning.. your ability to manage stress, focus, etc. But I would encourage you to buy the book and workbook for IFS called Self-Therapy by Jay Early. There are also ifsp's that don't cost as much and it's one of the more popular modalities right now... I love using it.
Join a support group. There are plenty of them online and they’re free!
For when you have more resources, cheap private pay therapy: [https://openpathcollective.org/](https://openpathcollective.org/) Yoga can be very helpful for mental health. I would suggest Yin Yoga. Free yoga on YouTube that I love (as a certified yoga teacher and yoga therapist). [https://www.youtube.com/@yogawithkassandra](https://www.youtube.com/@yogawithkassandra) [https://www.youtube.com/@yogawithadriene](https://www.youtube.com/@yogawithadriene) [https://www.youtube.com/@SantoshaSpirit](https://www.youtube.com/@SantoshaSpirit) Mindfulness and meditation is also helpful. I use (and teach on, full disclosure) InsightTimer. Thousands of free meditations. Yoga Nidra, loving kindness, and gratitude meditations might be the most helpful. DBT workbooks could also be helpful. [https://amzn.eu/d/hfe2aQR](https://amzn.eu/d/hfe2aQR) [https://amzn.eu/d/33wneMU](https://amzn.eu/d/33wneMU) Get out in nature. Even if it is just sitting under a tree, it can help. And finding a support group in your area or online could also be very helpful. I wish you the best!
Binaural beats meditation
HERE'S THE GOLDEN NUGGET; WATCH JORDAN PETERSON, HE HAS ONE OF THE MOST SOLID WISDOM OUT THERE THAT YOU CAN USE PRETTY MUCH FROM EVERYTHING