If you’ve ever disclosed your struggle with anxiety, depression, or post-traumatic stress disorder to somebody, there’s a good chance they might have encouraged you to go to therapy. Indeed, a prompt to go to counseling is often the boilerplate response for any mention of mental health issues — and it’s not without reason. Research shows that 75% of psychotherapy clients report at least some benefit from their treatment.
What if you’re part of the other 25%, though — or what if the benefits you’ve enjoyed still aren’t enough to overcome your struggles? There are many people who find that they still need additional help even after committing to therapy. Read on to find out what you can do if talk therapy isn’t enough.
Consider Switching Therapists
There are many reasons why your current talk therapy regimen may not yield the results you seek, but sometimes the problem is simple — your therapist simply isn’t a good match. If you don’t feel as though you’re making progress, rather than give up on therapy, it’s a good idea to consider switching therapists.
Don’t Stick With a Therapist Out of Obligation
Many people make the mistake of sticking with a therapist simply because they feel obligated or because they’ve been attending sessions with their therapist for a while. If you feel as though your talk therapy treatment has hit a plateau, though, it’s important not to fall prey to the sunk cost fallacy. This line of thinking indicates that you must continue investing time and effort because of the time and effort you’ve already invested. This simply isn’t true. Even if you’ve been with your therapist for a year or more, it’s important to move on if you feel like sessions are unhelpful.
Find Somebody Who Specializes in Your Area of Concern
Different providers have different areas of specialization. Some may specifically cater to women seeking prenatal and postnatal treatment in Nashville, for example, while others may primarily treat adults dealing with attention deficit hyperactivity disorder in Clarksville. If your needs do not align with your therapist’s area of expertise, it’s highly likely that the treatment you receive will be unproductive. This is just one reason why it’s important to seek out a provider who is familiar with your specific mental health concerns.
Look for a Therapist Who’s Empathetic and Engaged
Area of expertise aside, sometimes a therapist isn’t a good fit because of their personality. In order for a therapeutic relationship to be productive, there must be a sense of trust and respect between the provider and the client. If your personalities don’t facilitate this, it will be practically impossible to make any progress. It’s best to move on and look for a therapist whose approach is more appropriate for your needs.
Reassess Your Lifestyle
It’s no secret that your lifestyle has a major impact on your mental health. Sometimes, if therapy isn’t enough, it means that you need to make improvements in other parts of your life. Therapy alone is rarely a one-size-fits-all fix. Find out how you can improve your habits to help heal your mental health.
Develop a Diet That Serves Your Mental Health
One of the best improvements you can make for your mental health is improving your diet. When you’re dealing with depression or anxiety, it’s easy to indulge in junk food — but according to research, poor nutrition actually raises your risk of such ailments. A diet that’s rich in nutrients, on the other hand, has been shown to combat the symptoms of depression. Diet has a similar impact on other mental health issues, too, proving that it’s a major component of your recovery — and improvements may help you see better results in therapy.
Find Time to Exercise as Often as Possible
Another important component of your health — including your mental health — is your level of physical activity. Studies have proven that a person’s level of physical activity is often inversely proportional to their depressive symptoms. This is due to exercise’s ability to generate endorphins, which in turn, helps to foster healthy brain function. Experts indicate that 20 or 30 minutes of exercise a few days a week is a great way to get started, and reports of relief are even better if you can manage to get in five days a week.
Cut Out Bad Habits That Can Harm Mental Health
Health is about far more than just eating well and hitting the elliptical. It’s also about eliminating the habits that may be harming you. According to an aggregate of research, for example, there are multiple studies that link cigarette smoking to higher rates of anxiety and depression. This illustrates the serious impact such habits can have on your physical and mental health in Knoxville.
Integrate Coping Mechanisms Into Daily Life
Sometimes, if talk therapy hasn’t provided sufficient relief, it’s wise to consider whether you’re fully maximizing its benefits. A good therapist should help you identify healthy coping mechanisms, for example, in order to combat your struggles. Are you integrating these techniques into your life and practicing the ideas discussed in therapy? If not, consider the following ways to implement coping mechanisms in your daily life.
Try Starting the Day With Meditation
Meditation has proven to be one of the most effective holistic treatments for combatting issues such as depression and anxiety. Indeed, according to Harvard, engaging in regular meditation can change how the brain processes feelings of anxiety. There are many ways to meditate, including the following:
- Focus on mindfulness
- Conduct a body scan
- Engage in progressive relaxation
- Try Zen meditation
Each of these techniques achieves a different result and is best suited to different needs. Find the mechanism that’s best suited to your mental health challenges.
Practice Breathing Exercises to Stay Calm
Another helpful coping mechanism that you can try is the application of breathing exercises. Breathing exercises can entail a range of techniques, but they usually involve the practice of strategically inhaling and exhaling in order to achieve relaxation. This can be done in conjunction with counting or engaging in another form of meditation, or it can be done in isolation.
Implement Positive Self-Talk Practices
One of the most common symptoms of depression is the emergence of intrusive thoughts containing harmful, destructive, and negative ideas. Sometimes these thoughts are simply a negative reaction to your surroundings, and sometimes they’re dangerous thoughts of self-harm. No matter how severe your intrusive thoughts are, you can work on countering them by practicing positive self-talk. Some phrases you can try reciting in your mind include:
- “I can accomplish this”
- “I am good enough”
- “If I want to do it, I can do it”
- “It’s okay to make mistakes”
- “I deserve to be happy”
These mantras can help you replace negative thoughts when they emerge and focus on ideas that support a healthy sense of self-worth.
Add Medication to Your Treatment
Even if you have a great therapist, maintain a healthy lifestyle, and apply coping techniques in real life, you may feel as though counseling only offers partial results. To achieve relief from the symptoms of depression, anxiety, or PTSD in Nashville, you may need to complement therapy with medication.
Connect With a Qualified Provider
The first step to finding the right mental health medication in Memphis is to connect with a qualified provider. If you struggle with anxiety, look for a provider who specializes in anxiety in Clarksville. Similarly, if you struggle with depression, look for a provider who specializes in depression in Memphis. A psychiatric professional can help you find the right medication to combat your symptoms.
Understand What to Expect
Once you find the right mental health care in Nashville, you should understand what to expect from the process. You should know, for example, that finding the right medication can be a process of trial and error. Despite the challenges you may face, it’s usually worth the effort to find a medication that works. Your provider will work with you to ensure that any side effects are managed effectively.
Find the Right Medication
There are an array of medications to consider when you’re seeking out a solution to issues such as depression, anxiety, OCD, or PTSD in Clarksville. Finding the best medication for your needs may be a challenge, but it’s a good idea to approach the journey with patience, trusting that the end result will provide the relief that you seek. Rather than resigning yourself to a life plagued by the symptoms of depression or anxiety, you can find freedom.
Mental Health Care in Nashville and Throughout Tennessee
Talk therapy is an incredibly effective treatment option for dealing with anxiety, depression, and post-traumatic stress disorder. It also covers a wide range of other ailments. Many people, though, find talk therapy does not provide complete relief from their symptoms. Seeking out additional ways to improve your mental health can help, and finding an effective medication can help, too. For help with the latter, you can trust Rose Behavioral Health. We offer telehealth appointments to clients in Nashville, Knoxville, Memphis, Chattanooga, and Clarksville — and throughout the state of Tennessee. Contact one of our providers for more information.
