What to Do If You Can’t Afford Therapy: Practical Steps for Self-Care

by | Jul 10, 2023 | Anxiety, Relationships, Self Worth | 0 comments

Life can be tough, and when financial stress weighs heavily on us, seeking therapy may seem like an unattainable luxury.

In this article, we’ll explore some practical steps you can take to support your well-being even if therapy isn’t currently within your budget. Let’s dive in!

1. Get a handle on your negative thinking:

Negative thoughts can really affect our well-being, and they tend to loop in our minds, leaving us feeling stuck. To break free from this cycle, consider downloading my workbook that focuses on challenging negative thinking patterns. Here’s a link to the worksheet that I use with clients in our session. This is the cornerstone of counselling. With a simple three-step process, you can start untangling your thoughts and changing how your brain handles stress. Taking charge of your own mental well-being is a powerful step.

2. Exercise: Your mood’s workout buddy:

Believe it or not, exercise is not only good for your physical health but also a powerful tool for boosting your mental well-being. Recent research suggests that regular exercise can be just as effective as anti-depression and anti-anxiety medication. So, it’s time to put those excuses aside and get moving! Incorporate daily physical activity into your routine and witness the positive impact it can have on your mood. And ladies over 35, consider exploring strength training, as it can help regulate hormones and support your emotional well-being.

3. Visit your GP and check your levels:

Sometimes, our emotional struggles can stem from physical imbalances. Schedule a visit to your general practitioner and request a blood test to check your nutrient levels. Low iron or magnesium deficiencies can contribute to feelings of anxiety, depression, and fatigue. By addressing these deficiencies through supplements or dietary adjustments, you may find a significant improvement in your overall well-being. Remember, it’s essential to consult a healthcare professional for personalised advice.

4. Get lost in a book:

Books have the remarkable ability to transport us to new worlds, inspire us, and provide valuable insights. Self-help books, in particular, can be a valuable resource when you’re seeking guidance and support. Find a book that resonates with you and meets you where you are on your personal journey. Whether it’s about mindfulness, resilience, or personal growth, reading can offer solace and wisdom when therapy isn’t an immediate option. Here’s the books that I recommend the most to my clients.

When therapy feels financially out of reach, it’s important to remember that there are still steps you can take to support your mental well-being. By actively challenging negative thinking, incorporating exercise into your routine, addressing potential nutrient deficiencies, and turning to self-help books for guidance, you’re taking meaningful actions towards self-care.

Keep taking care of yourself, and know that you’re not alone on this journey.

If you need extra support there are free counselling phone services;

Lifeline Australia: 13 11 14

Beyond Blue: 1300 224 636

And 1800 RESPECT (1800 737 732) for family and domestic violence support.

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