What is a self therapy
SELF THERAPY
Recent years have seen self-therapy become much more of a talking point in international media.
The concept refers very broadly to the idea of treating one’s own emotional or psychological problems, without the help of a therapist.
What actually is self-therapy?
Self-therapy is essentially using different therapy techniques without the assistance of a professional. Improvement can often be achieved through using self-help books, computer courses, or online tools that are available. It can be effective and helpful in many cases.
Self-therapy provides a helpful substitute for going to a therapist when you have issues. Self-reflection is something that we innately use with ourselves. That’s where we listen to our thoughts with an open heart, ask for clarity, or even ask questions to understand ourselves better.
Some people might feel they prefer self-therapy to work with a counselor because they have a shortage of time; have difficulty leaving their homes, perhaps for physical or mental wellness reasons; want a type of therapy that’s anonymous, or have a financial situation that prevents them have access to therapy.
Effects of self-therapy -
The effectiveness of self-help therapy varies. In a review of 33 different studies, it was found that self-therapy and treatment do help with anxiety, and in another review of 34 different cases of depression, there were some benefits of self-directed therapy, mostly for those who learned cognitive-behavioral techniques.
For those who struggle with substance abuse, self-therapy can be a helpful technique. While they may have the help and support of counseling sessions, they may need additional support to stop a relapse.
Data suggests those that who use CBT for anxiety and depression do hold onto their progress, so it's an encouraging thing.
One of the main goals of CBT treatment is for the person to learn skills that you can continue to learn and practice once treatment ends. Those who learn CBT skills on their own can use them on their own to keep feeling happy and healthy as well.
Works of some famous persons on self-therapy -
(I) Jay Earley -
Dr. Jay Earley, the founder of the website Self-Therapy Journey, is probably best known for his extensive work on Internal Family Systems (IFS) therapy. As well as being an author and teacher, his work on the ‘Inner Critic’ concept is widely acknowledged and used in self-therapy.
In Earley’s own words, the ‘Inner Critic’ describes an internal part of ourselves that “judges you, demeans you, and pushes you to do things” (Earley, 2018). The Inner Critic features heavily in self-esteem issues, which commonly underpin anxiety, stress, and depression.
Earley and his wife Bonnie Weiss have identified seven types of ‘Inner Critic’:
- Perfectionist;
- Inner Controller;
- Taskmaster;
- Underminer;
- Destroyer;
- Guilt-Tripper; and
- Molder.
(ii) Bonnie Weiss -
Bonnie Weiss, psychotherapist, teacher, author, and trainer has written various books on IFS in self-therapy. Notably, Weiss’ exercises are incredibly useful resources for guiding individuals and therapists through a step-by-step process of self-directed IFS.
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