Therapy on a Budget.

Are you feeling down but don't have the budget to splurge on therapy sessions? No worries, you're not alone. Mental health care can be expensive, but that doesn't mean you should have to go without it. There are many evidence-based therapy methods out there that you can practice on your own without having to break the bank. So get ready to say goodbye to your stress and anxiety and hello to mental wellness, all while keeping your wallet happy!

Evidence-based therapy methods are all the rage in the mental health world, and for good reason! These scientifically-backed approaches to therapy have been proven effective in treating a wide range of mental health concerns, from anxiety and depression to trauma and beyond. Evidence-based therapy focuses on using proven techniques and strategies to help individuals manage their symptoms and improve their overall mental wellness.

And the best part? With a bit of knowledge and a lot of determination, you can learn to practice evidence-based therapy techniques all on your own. Let's take a look at some of the most common types of evidence-based mental health therapy methods.

Cognitive Behavioral Therapy (CBT)

CBT is a popular evidence-based therapy method that helps people identify and change negative thought patterns and behaviors. It is a type of talk therapy that focuses on changing negative thinking patterns and behaviors to promote healthier ways of thinking and functioning. This can be especially helpful for those dealing with anxiety, depression, or other mood disorders.

CBT works by helping people become more aware of their negative thought patterns and learn how to challenge them with more positive, realistic ones. For example, if you find yourself constantly thinking that you’re not good enough, a CBT approach might encourage you to challenge that thought by asking yourself whether there’s evidence to support it.

You might ask yourself if you’ve received positive feedback in the past, or if there are other people in your life who believe in you. By challenging negative thoughts with positive ones, you can slowly start to retrain your brain to think more positively.

CBT is a relatively short-term therapy that typically lasts between 12 to 20 sessions. During these sessions, the therapist works with the client to identify negative thinking patterns and behaviors and develop strategies for changing them. CBT is a collaborative process, and the client plays an active role in their own treatment.

There are several types of CBT that have been developed for specific mental health issues, such as cognitive processing therapy (CPT) for post-traumatic stress disorder (PTSD) and dialectical behavior therapy (DBT) for borderline personality disorder (BPD). However, the core principles of CBT remain the same across all types.

While working with a licensed mental health professional is the best way to receive CBT, there are some simple ways you can incorporate CBT techniques into your daily life:

1. Identify and Challenge Negative Thoughts: Pay attention to your thoughts and identify any negative ones that arise. Challenge them by asking yourself if they are based on facts or assumptions. Then, look for evidence that supports or refutes your negative thought.
2. Reframe Negative Thoughts: Once you have identified negative thoughts, reframe them in a more positive or neutral way. For example, instead of thinking “I'm a failure because I made a mistake,” reframe it to “Making mistakes is a part of learning, and I can use this experience to do better next time.”
3. Practice Gratitude: One way to combat negative thinking is to focus on the positive. Take a few moments each day to reflect on the things you are grateful for, no matter how small they may seem.
4. Set Realistic Goals: It's important to set goals for yourself, but make sure they are realistic and achievable. Setting goals that are too lofty can lead to feelings of failure and defeat.
5. Take Small Steps: Break larger goals into smaller, more manageable steps. This can help you avoid feeling overwhelmed and increase your chances of success.
6. Stay Present: Mindfulness techniques, such as meditation or deep breathing exercises, can help you stay present and avoid getting caught up in negative thoughts about the past or future.

Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) is an evidence-based psychotherapy that is often used to treat a range of mental health conditions, including borderline personality disorder (BPD), depression, anxiety, and post-traumatic stress disorder (PTSD).

Like Cognitive-behavioral therapy (CBT), DBT is a type of talk therapy that focuses on changing negative thought patterns and behaviors to promote healthier ways of thinking and functioning. However, DBT places a greater emphasis on acceptance and validation, in addition to change.

DBT typically involves both individual therapy and group skills training. During individual therapy, the therapist, and client work together to identify negative thoughts and behaviors and develop strategies for change. In group skills training, clients learn practical skills to help them manage difficult emotions and improve their interpersonal relationships.

One of the key components of DBT is the concept of “dialectics,” which refers to the idea that two seemingly opposing ideas can be true at the same time.

For example, a person may want to change their behavior while also accepting themselves as they are. DBT teaches individuals how to navigate these conflicting emotions and find a balance between them.

Here are some simple ways to practice DBT in your daily lives:

1. Mindfulness: Mindfulness is a fundamental aspect of DBT and involves paying attention to the present moment in a non-judgmental way.

It encourages individuals to become more aware of their thoughts, feelings, and bodily sensations, without reacting or getting carried away by them.

When we pay attention to the present moment, we can better appreciate the good things in our lives, which helps reduce stress and anxiety. There are several ways to practice mindfulness, including simple techniques like focusing on your breath or taking a few moments to be still and tune in to your surroundings. You can also practice mindfulness through meditation, yoga, or other mindfulness-based practices.

2. Radical Acceptance: DBT teaches the concept of radical acceptance, which involves accepting things as they are without judgment. Instead of fighting against a situation, practice accepting it as it is, even if it's not what you want.

3. Self-Soothing: DBT emphasizes the importance of self-soothing, which involves doing things that make you feel good and calm. This can include taking a bath, listening to calming music, or practicing relaxation techniques.

4. Check the Facts: Like CBT, DBT teaches the importance of identifying and challenging negative thoughts. One way to do this is to “check the facts” by examining the evidence to support or refute your negative thought.

5. Use Coping Strategies: Coping strategies are a critical aspect of DBT and can help individuals cope with difficult emotions in healthier ways.

One example of a distraction technique is to use your senses to focus on your surroundings, such as identifying colors, smells, and sounds. Another example is to engage in a hobby or activity you enjoy, such as painting or playing an instrument. Relaxation techniques, such as deep breathing or progressive muscle relaxation, can also help reduce stress and anxiety.

These coping strategies can be particularly useful in real-life situations, such as when dealing with a stressful work project or navigating a challenging relationship. For instance, if you feel anxious during a work meeting, you can use deep breathing techniques to calm your nerves and refocus your attention on the meeting.

Acceptance and Commitment Therapy (ACT)

ACT is a psychotherapy that focuses on helping individuals develop psychological flexibility and make meaningful behavior changes to improve their well-being. ACT is a type of talk therapy that combines mindfulness and behavioral strategies to help individuals accept their difficult thoughts and emotions while taking committed action towards their values and goals.

Like CBT, ACT is a short-term therapy that typically lasts between 8 and 20 sessions. During these sessions, the therapist works with the client to identify their values, goals, and barriers that prevent them from living meaningful life. The therapist then uses a variety of mindfulness and behavioral techniques to help the client overcome these barriers and make "committed" actions towards their values.

ACT is a highly individualized therapy that can be adapted to treat a range of mental health issues, such as anxiety, depression, and chronic pain. The core principles of ACT include:

• Acceptance: Rather than trying to eliminate or avoid difficult thoughts and emotions, ACT encourages individuals to accept and embrace them as a natural part of the human experience.
• Mindfulness: ACT uses mindfulness techniques to help individuals stay present and fully engage in the moment, rather than getting caught up in past or future worries.
• Values: ACT helps individuals identify their core values and what is truly important to them. By focusing on their values, individuals can make meaningful behavior changes that improve their well-being and satisfaction with life.
• Committed Action: ACT encourages individuals to take action towards their values and goals, even in the presence of difficult thoughts and emotions.

Let's take a look at some simple ways to practice ACT:

1. Practice Mindfulness: Take a few minutes each day to practice mindfulness techniques, such as deep breathing or body scan exercises, to help you stay present and aware of your thoughts and emotions.
2. Clarify Your Values: Take some time to think about what is truly important to you and write down your core values. Use this as a guide to make decisions and take action towards your goals.
3. Accept Your Emotions: Accepting your emotions is a crucial component of ACT. Instead of trying to avoid or eliminate difficult emotions, the goal is to learn to accept them as a natural part of the human experience. This means recognizing that emotions are not inherently good or bad, but rather neutral responses to our experiences.

• For example, if you experience anxiety before giving a presentation, it's normal to feel nervous or worried. Accepting these emotions and allowing yourself to experience them without judgment or resistance can help you avoid getting caught up in a cycle of negative thoughts and feelings.
• Additionally, if you experience grief or sadness after a loss, it's important to acknowledge and accept these emotions, rather than trying to suppress them or push them away. By practicing acceptance and mindfulness, you can learn to be more present with your emotions and develop a greater sense of emotional resilience.

4. Take Committed Action: Set small, achievable goals that align with your values and take action towards them, even if it feels difficult or uncomfortable. Remember, taking small steps can lead to big changes over time.

5. Stay Accountable: Find an accountability partner, such as a friend or family member, to help you stay committed to your values and goals. Share your progress and challenges with them and ask for their support.

By incorporating these ACT techniques into your daily life, you can begin to develop psychological flexibility and make meaningful behavior changes that improve your overall mental health.

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR therapy is used to treat trauma-related disorders. EMDR was developed in the late 1980s and is based on the idea that traumatic memories can become "stuck" in the brain and cause ongoing psychological distress.

During EMDR therapy, the therapist will guide the client through a series of eye movements, sounds, or taps while the client focuses on the traumatic memory. The goal of EMDR is to reprocess the traumatic memory, making it less intense and distressing.

EMDR therapy typically consists of 8-12 sessions, but the length of treatment can vary depending on the severity of the trauma and the individual needs of the client.

In addition to trauma-related disorders, EMDR has been shown to be effective in treating a range of mental health issues, including anxiety, depression, and addiction.

Working with a licensed mental health professional who has training in EMDR is the best way to receive this therapy. However, there are some simple ways you can incorporate EMDR techniques into your daily life:

1. Identify Triggers: Pay attention to situations or events that trigger feelings of distress. Once you've identified your triggers, you can begin to take steps to manage them.
2. Keep a Journal: Start keeping a journal to document your thoughts and feelings. Write down situations or events that trigger feelings of distress and note how you felt and reacted in response.
3. Look for Patterns: Review your journal entries to identify patterns and common themes. Do you notice that certain situations or people consistently trigger negative emotions? Do you see patterns in your thoughts and reactions?
4. Ask for Feedback: Ask trusted friends, family members, or colleagues if they have noticed any patterns in your behavior or reactions to certain situations.
5. Use a Trigger Tracker: Some people find it helpful to use a trigger tracker, which is a chart or graph that helps identify and track triggers over time. This can help you see patterns and make connections between different triggers.
6. Grounding Techniques: When you feel triggered, use grounding techniques to bring yourself back to the present moment. This can include focusing on your breath, using a calming mantra, or engaging in physical activity.
7. Positive Self-Talk: Use positive self-talk to counter negative thoughts and beliefs. Remind yourself of your strengths and accomplishments, and tell yourself that you are capable of overcoming challenges.
8. Imagery: Use visualization to help reprocess traumatic memories. Imagine yourself in a safe and calming place, and visualize the traumatic memory becoming less intense and distressing.
9. Relaxation Techniques: Practice relaxation techniques, such as deep breathing, meditation, or progressive muscle relaxation, to help reduce feelings of anxiety and stress.

It's important to note that while these techniques can be helpful, they are not a substitute for professional mental health treatment when needed. EMDR therapy is a powerful tool for addressing trauma-related disorders and other mental health issues, and working with a licensed mental health professional who has training in this therapy can provide the most effective treatment.

Incorporating these EMDR techniques into your daily life can help you manage distressing symptoms and improve your overall mental health. By identifying triggers, using grounding techniques, practicing positive self-talk, using visualization, and practicing relaxation techniques, you can begin to reprocess traumatic memories and reduce distressing symptoms.

Interpersonal therapy (IPT)

Interpersonal therapy (IPT) is another evidence-based psychotherapy that has been shown to be effective in treating a range of mental health issues, including depression and anxiety. Unlike CBT, which focuses on changing negative thinking patterns and behaviors, IPT focuses on improving the quality of interpersonal relationships to reduce symptoms and improve overall well-being.

IPT is a short-term therapy that typically lasts between 12 to 16 sessions. During these sessions, the therapist works with the client to identify interpersonal issues that may be contributing to their symptoms. These issues may include grief and loss, interpersonal disputes, life transitions, and interpersonal deficits.

There are four main components of IPT:

• Assessment: In the first few sessions, the therapist will assess the client's interpersonal functioning and identify specific interpersonal issues that may be contributing to their symptoms.
• Treatment planning: Based on the assessment, the therapist and client will work together to develop a treatment plan that focuses on specific interpersonal issues.
• Treatment: The therapist will help the client develop strategies for improving their interpersonal functioning and reducing symptoms. This may include learning effective communication skills, setting boundaries, and resolving interpersonal conflicts.
• Termination: Once the treatment goals have been achieved, the therapist and client will work together to prepare for the end of therapy.

While working with a licensed mental health professional is the best way to receive IPT, there are some simple ways you can incorporate IPT techniques into your daily life:

1. Improve communication: Practice active listening and clear communication in your personal and professional relationships. This can help prevent misunderstandings and reduce conflict. Listen to understand and not to react.
2. Identify and express emotions: Pay attention to your emotions and learn to express them in a healthy way. Repressing emotions can cause negative feelings to build up, leading to distress and potentially causing physical and mental health issues. One way to express emotions in a healthy way is to communicate with others, such as talking to a trusted friend or family member or joining a support group. Engaging in physical activities such as exercise, yoga, or dance can also be a helpful way to release and express emotions. Finding creative outlets like art, music, or writing can also be an effective way to express and process emotions.
3. Set healthy boundaries: Identify your own needs and set boundaries to protect them. This can help prevent resentment and improve overall relationships.
4. Prioritize relationships: Make time for meaningful social connections and prioritize relationships that bring you joy and fulfillment.
5. Practice self-care: Take care of yourself physically and emotionally by engaging in activities that bring you pleasure and reduce stress.

Incorporating these IPT techniques into your daily life can help improve the quality of your interpersonal relationships and reduce symptoms of depression and anxiety.

In summary, mental health care can be expensive, but that doesn't mean you should go without it. Evidence-based therapy methods have been proven effective in treating a wide range of mental health concerns and can be practiced without breaking the bank.

Don't let mental health issues hold you back from living a happy, healthy life. Kahlee Coaching can help you take charge of your mental health and find joy and purpose in your life. Take the first step and reach out to us (website) today. We're here to support you every step of the way.

Disclaimer: While practicing evidence-based therapy methods can be helpful for improving mental health, it is important to note that these methods are not a substitute for professional mental health care. If you are experiencing severe or chronic mental health issues, it is important to seek the help of a licensed mental health professional. The information provided in this article is for educational purposes only and is not intended to diagnose or treat any mental health conditions.