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How to Change Your Life When Therapy Doesn't Work

So therapy was a bust, but don't let that get you down. Find out how to change your life when therapy doesn't work.

By Amanda StamperPublished 6 years ago 5 min read
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Therapy, while at times great, doesn't always work. And for some people, years of therapy sessions leave them in the same place they were when they started, just lighter in the wallet and doubly dejected. Believe it or not, you can learn how to change your life when behavioral therapy doesn't work, and work your way toward a more fulfilling life.

Face it, therapy can be expensive. And sometimes we don't take into account the real cost of therapy. While it's not my intention to crap on something that works for so many people, some of us out there are just immune to the advice and voice of a stranger. For some it seems like you’re putting the responsibility to be happy in someone else's hands. That’s never going to work for some of us. So, in order to gain more personal growth, it's time to take more responsibility and ownership over how we feel.

How to change your life when therapy doesn't work isn't easy. And it's going to take a good amount of work on your part. For those of you reading this, I'm going to assume you already know all the good, the bad, and the ugly that therapy can bring. Read some of the best tips on how to go at it solo and try and implement them into your own life.

Alter your inner dialogue.

First thing you're going to want to do is alter your inner dialogue. Now, this could take a lot of time, but if it is done on a daily basis the results might shock you. Don't dwell on the negative aspects of your life and your personality. I'm sure you've already found out this is a circular argument that offers no benefits. Unless it's something glaring that you could easily fix forget about it.

Don't grind yourself down with this kind of stuff — it's unproductive. Negative emotions like anxiety and fear can make thinking positive thoughts much harder, but the cycle will continue until you squash it.

Meditation can be super helpful with this, and it's not just hearsay, meditation is backed by loads of science. It can be your secret weapon when altering your inner dialogue, and vital when thinking about how to change your life when therapy doesn't work.

Write in a journal every day.

A great way to achieve personal growth and step outside of your comfort zone is to start writing in a journal every night before you go to bed. You can write down how the day went, what you're grateful for, something you thought you did well that day, etc. Make sure it's something you're proud of or that gives you positive reinforcement. It can be as big or as small as you'd like, but it's very important when thinking about how to change your life when therapy doesn't work.

After a while of doing this consistently, you might start noticing all these little things are making your life significantly better. It might help you feel empowered and inspired. Writing these positive statements doesn't cost a dime.

The great thing is this can be applied to virtually anything you're struggling with in your life. You must be sure at all times to follow through and keep up with your journal. It's a great tool for positive self reflection.

Keep a strict schedule.

Developing a regular schedule that you stick to everyday can be huge when you're figuring out how to change your life when therapy doesn't work. This goes for everything in your life, but the most important being eating and sleeping. Budgeting your time better will reduce stress. And the stress reduction will organically lead to better sleep.

Take steps to ensure that your lifestyle and environment are as healthy as possible. When you are getting consistent hours of sleep it will have an incredibly positive effect on your outlook. Committing to a regular sleep schedule, as well as getting up and going to bed at the same time each night, will do wonders. Aim for at least seven to eight hours of sleep a night to ensure you're at your best.

Also, be careful about the type of foods you're putting in your body. Make sure your diet is rich in lean proteins, fruits, and vegetables. Drink a ton of water and skip the soda and other sugary beverages that offer no benefits. Have a glass of red wine or two; it's good for you.

Try and get some exercise.

If you want to change your outlook on life, you'd be wise to start exercising as soon as possible. Not only is it great for your overall health, but the confidence it gives you will help you step outside your comfort zone. You need consider exercise when you want to change your life when therapy doesn't work. A few hours of cardiovascular exercise a week at minimum should be good enough to keep you in high spirits.

Now, you don't have to spend your life inside a gym, you just need to get the blood pumping every once in a while. Burning off the negative energy is great for you. The endorphins released after a workout will leave you feeling more positive about your well-being.

Check in with yourself throughout the day.

During the course of the day things can sometimes get hectic. That's why it's so important to check in with yourself over the course of it. Don't let some tiny thing ruin your entire day. Be sure every few hours to encourage yourself. Think of these as mini-self coaching sessions. They are important when learning how to change your life when therapy doesn't work.

These small check-ins can make a massive difference in allowing you to control your inner dialogue throughout the course of a tough day. When you employ this you can stop negative thoughts before they can get any momentum. A step as small as this can change your life.

So, now you know how to change your life when therapy doesn't work. Most of these are simple tools anyone can use. But you have to always remember that they must be used consistently if you have any hopes that they will work.

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About the Creator

Amanda Stamper

Works in real estate but would rather be working on political campaigns.

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