Seeing a therapist is recommended for those who have mental health problems such as anxiety and depression. Although sessions could be a great help in improving a person's well-being, psychologists also advice following a list of recommended tips to enhance treatment.
The Huffington Post reports mindfulness meditation, self-awareness, self-compassion, a healthier lifestyle, and creating healthy relationships are among the helpful activities experts suggest for patients to do outside the therapist's office.
Being mindful in the moment is like "building an observer perspective on yourself and your life," said clinical psychologist and Psychology Today blogger Dr. Melanie Greenberg. The author of the upcoming book The Stress-Resistant Brain pointed out that being aware of the present is an important step towards change.
Being kind to yourself is essential in acknowledging your problems, too. While "seeing yourself with loving eyes doesn't always come naturally," Greenbergs says "change happens when you drop perfectionism and give yourself permission to be a human being who makes mistakes."
Along with self-compassion, being realistic is important in examining yourself as well. "Be willing to be uncomfortable," Greenberg advised. "Therapy works by helping clients access their thoughts and feelings about difficult or painful experiences," and avoiding these realities would only slow down recovery, she said.
A healthier lifestyle which includes getting a good sleep, improving your diet and engaging in physical activities is also effective in reducing symptoms of depression and anxiety.
In fact, sleep is "the lowest-hanging fruit in mental health," said psychologist and Harvard Medical School psychology professor Dr. Craig Malkin. Meanwhile, exercise has been proven to reduce anxiety levels and boost a person's mood, according to clinical psychologist Scott Symington, PhD.
Lastly, another step to recovery is to surround yourself with healthy relationships. "We live in a network of relationships that either hold us back or push us forward," Dr. Malkin notes.
"Strong, healthy social networks serve as an excellent buffer for life's stresses," said Montefiore Medical Center director of psychology training, Simon Rego, PsyD. It "can help decrease the impact of psychological disorders."
Experts advise patients to stay away from unhealthy relationships and to share your goals with trusted friends or spouse as you take the road to a healthier state.
