Self-Help Tips if You’re Not Ready for Therapy Yet

Mental Health America reported that an estimated 45 million adults—in America alone—suffer from mental illness in 2020. Around 57% of these people don’t receive professional help for their mental health issues (MHA, 2020). If you’re one of these people, this is a reminder that you’re not alone. Maybe therapy doesn’t fit your budget right now, you don’t have support from your family or friends, or you might just not feel comfortable seeing a professional at the moment. That’s okay. Until you’re ready, here are some ways to make things a little easier inside your mind.

**Disclaimer: These are only self-help tips and not a substitute for professional help. Professional therapy is still highly recommended.*

1. Give Yourself a Break

Right now, we’re all feeling a lot of pressure. We can’t control everything that happens around us, but that doesn’t mean you’re not enough because you are. Our current circumstances may be difficult to accept, but as humans, we’re geared to adapt to changes. Believe in yourself and don’t compare yourself to others. With time, you’ll evolve and conquer this crisis.

2. Say a Few Positive Affirmations Every Day

Think of something you would like to be more confident about or achieve. Now, tell yourself that whatever you want is within your reach and that you’ll achieve it. For example: “I’m beautiful in the body that I’m in. I love my body”, or “I will be hired for that position I applied for”. You can either remember your affirmations or write them down. Make 1-3 of these affirmations and repeat them to yourself 3-5 times in the morning after you wake up.

3. Exercise

The gym might be closed right now, but there’s nothing wrong with an at-home workout. Working out has been proven to improve self-confidence, so grab your yoga mat and weights and sweat your stress away.

4. Don’t be Afraid to Feel

Maybe you grew up in a home where emotions and sensitivity were looked down upon. You’re not alone, and you’re not weak for having feelings, like you may have been told. If you don’t release whatever you’re suppressing, you’ll never heal. Feeling negative emotions may be scary at first, but this is normal. Take your time. Remember: you’re not to blame, and you can’t change the past.

5. Take Care of Yourself

Whether you’re constantly working or out of a job right now, you still deserve to be well taken care of. You’re doing all that you can. Run yourself a bath, listen to your favorite playlist, or try a new skincare routine. Find your happy place and unwind.

These are just a couple of ways you can manage your mental health if you’re not so sure about therapy yet. It may take some time for you to fully open up to professional help, and that’s completely fine. In the meantime, take baby steps and remember that we’re all a work-in-progress.

“Mental Health in America - Prevalence Data.” Mental Health America,