If you can't afford therapy, do this
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- Опубліковано 28 вер 2024
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For those who aren't into journaling, my therapist recommended voice notes! It's like chatting with someone, and getting the emotions you need out, without "letting it out" on someone. You can be as emotional as you need. You can listen back and analyze after (if you're willing to cringe a little haha)
I do this when im really frustrated. Legitimately one of the most helpful things I’ve tried.
Ooo I have to think through this one...
Or recording photoboots:)
This is actually my preferred method of Journaling. It's hard to force myself & sit down & write but talking is easy & doesnt talk alot of effort for me.
You can also type it out to chat GBT. Usually it'll give you blanket statement advice like, "go to therapy." But it feels enough like someone's listening that sometimes it helps. I like doing this when I feel like I need to talk to someone, but I don't feel like I can talk to a person about whatever the issue is.
Therapist in training here! If you like the idea of thought records and working towards balanced thoughts, another good option is a book called Mind Over Mood. It's a mix of psychoeducation and practical worksheets, explained by some of the biggest names in cognitive behaviour therapy. It's not as good as customized, individual therapy - but it's a good resource if you're trying to explore these ideas in a more dedicated way.
thank you!
It does have really good worksheets🤩 and was recommended by a therapist I saw, but it's soo boring and plain 😵💫 for someone who has ADHD.
I couldn't bring myself to read it and find thought records soo difficult. It has so many elements & had to keep focused on each column before moving on to the next. Felt so daunting. Usally end up only using 1 or 2 colums.
Having interactive conversations with my therapist to challenge thoughts was so much easier for me to understand and practice and keep on task.
My broke college self needed this
my broke early 20s self needs this 😂
@@hi_im_ep1k187hard thirst
My college has reduced prices ($10 per session; I like to imagine that I didn't buy a coffee or lunch out) if you get therapy with the PhD students! They are trained and certified (Counseling masters), they just lack the hours. I'd dig around at your college :)
@Daathiel Don't we all lie to women regarding their insecurities to make them feel better about themselves
@Daathiel what was your point...that you're a liar?
Therapist here. These are great points. Highly recommend 🙂
To be honest:
I‘m just so glad that insurance in Germany covers therapy. I think it’s a crime to pay for therapy yourself
That's it ....moving to Germany🚶
YES, journaling is a very powerful tool for better mental health and emotional regulation.
Journaling got me through the pandemic, and I think going out of the house at least once a day also helps, even if it's something small like going for a jog around your neighborhood. You don't have to have a dedicated group of friends to have a social life - interacting with the world and people around you is enough.
I say that because I think there is a lot of pressure for people to have friends, even when they may not have the capability to given their circumstances. Just get out of the house when you can, talk to people, and journal if you can't do either of those things!
You'll find your mood will improve greatly. It helped me, so I hope my advice will help any of you who might be struggling out there!
TLDR: You can see my practice with journaling with how much I wrote here 😂
I’m so glad you mentioned the “base”. It’s crazy how important this is. I’ve slowly come out of my depression in the past 5 years but it’s so easy to fall back into it when you’re not getting the basics. I was feeling horrible for months mentally because I just felt tired and for no reason. Everything felt like a huge effort even when I clearly had the time. I was mad at myself because I was finally in a good place. Great relationship, finished school, got recognized at work and felt I had no reason to feel so down. I finally went to the doctor where they checked my blood work and as it turned out I was extremely deficient in some areas. As soon as I started taking my prescription to get to a healthy range the difference was very notable.
Looked for a download like this for 20 years. Finally got therapy. A real gem here. Thanks
Thank you Anna! This is awesome. I recently quit therapy because I couldn't afford it. I'm definitely going to do these things! ❤
What helped when was when I would look at status' that I posted on Facebook from over 10 years ago and genuinely couldn't recall the reason for the status or even the emotional resonance associated with it. It helped to hone in on what happens in moment, while important, isn't something that lasts. So, do what you need to such as venting and allowing yourself grace in moments and know, it'll be temporary.
I love this, but it also actively upsets me how the answer is always, "Sleep, go outside, eat right, exercise, spend itme with your friends." because this only works for people with money. I'm working full time for minimum wage and I'm in school. I have no time for mostly anything else, and when I do, I have to sacrifice something. Like seeing my friend's by playing games with them online, inside, away from the sun, or I go out into the sun, but that's time that should be used for school. There's no way to keep all of these bars full, hardly even one.
I instantly downloaded and printed the pdf. Thank you. I have always found journaling very difficult and this is a good way to organize it.
I am 58 have followed you on UA-cam for many years , and have enjoyed your videos. Thanks Anna
If only the economy didn't force us into lives we absolutely hate. I am forced to be in a toxic abusive relationship, live in a place that doesn't meet my needs (I have to duck to go through most doors here), and my job is forcing me to not be able to be active so I am gaining weight quickly. All because I couldn't afford better. :(
Have you thought about changing those things?
There’s a lot of victim mentality going on here, and it’s ok if that’s where you’re at right now but please know that you do have the power to change things.
These comments are super helpful and go a long way toward restoring my faith in humanity. Great content, great community.
Not only as therapy expensive, but I have had very poor experiences with trying to do it so I feel it is even more detrimental, trying to do therapy with somebody than just trying to cope on my own
I started journalling at the end of August, and it's helped a ton! Doing it daily now, apparently also regularly including things that were suggested from the CBT. It's annoying though, like I'm going to bed soon (not in USA), and I just want to sleep, but I will journal first.
It's kinda helped so much to the point I don't really dare skip a day, scared to lose the continuous progress I'm making and actively noticing.
I would also recommend you guys abcde method of seligman
1) write down your Adversity
2) your limiting Believe
3) Consequences of such believe
4) Discuss it with yourself question it
5) Energize yourself look at the bright sides of your problem as a exciting challenge plan future action what can you change
I hope it helps someone😊😊
It’s always great to survive on Tips that are free of charge
its cazy how staying inside, eating junk food, and getting less social interaction become less of a chocie when your poor so therapy isnt even that effective. need money to be happy :(
I watched many vedios on what to do when you cannot afford therapy. But, since I am in a different country were the majority of people don't believe in mental health. All these options don't actually work for people like me.
I just wish there could be an option for people in my situation.
I did sliding scale fee therapist for years. I am lucky to live where I live. Good advice.
needed this today anna
Track your moods and rate their intensity 😮. That's good. Thank you so much 😊
Another couple of books that are really helpful from a Trauma angle, Terry Hershey's: Go Away Come Closer is really good as well as Peter A. Levines Waking the Tiger. ❤
I’m on the autism spectrum with a good amount of C-PTSD overlaying it. It isn’t a question of affording therapy as much as that it does not work. So I do all the things you mention plus a lot of self-help. It isn’t perfect as I go through bouts of deep depression and have trouble sleeping due to nightmares (I’m typing this at 3:30 am). But I’m getting by, and have been functioning well in a demanding, cutthroat profession for 26 years now
1,484 days into my journal/diary and I've never looked back on what I wrote even once, but there's no doubt it has helped in the dark times
"Look at your sleep schedule, sunlight exposure, nutritional intake, exercise regimen, and your social interactions and the quality of them."
This. People don't realize how important these are, and I think these are the root cause why we see so many depressed people these day.
When we talk about pets, for example, all the things you should do are based on the animal's nature, and we all take it very seriously. (hopefully)
But, we are animals too, and as a species, we've spent the vast majority of our existence by going to sleep at the sundown and waking up with the sunrise. We always took the amount of sunlight we needed without even thinking about it. Maybe we didn't know about nutritional values, and couldn't find lots of food, but we didn't have junk food either. We exercised and made social interactions daily, out of necessity.
Now, in the society we've built, we need to pay extra ettention to check those boxes. For most of us, they are not naturally a part of our life anymore. You *can* avoid all of them if you want to with the tools we have today, and you wouldn't die of starvation or something. But just like our pets who show all sorts of weird behavior due to stress when we ignore their nature, our mental (and of course physical) health takes a toll when we ignore ours.
I have no idea how this was on my UA-cam recommendation page, but I am so glad that it was. I really needed this. Thank you, bless you Anna
I feel so lost, I don’t know what to do anymore
I still struggle with anxiety every day but a BIG change was started to think just like you said.... "I have no idea how this person's experience was of me, because thay havent communicated it to me" I overly sensitive to people's feelings and i dont want to change that but also al little FU attitude to people that dont community helps... just a sprinkle... like i have to remind miself that i dont have to read minds... i may want to... wish i could.... but cant and dont have to ... its their responsibility to talk to me...
Honestly I can afford therapy and have gone for 7 years (which has helped me note that you can ever imagine, omg I love therapy) and these are still useful for me, as a reminder, because it's easy to forget all these in this crazy world, in my third year of uni. Thank you so much, I love your videos and really admire you❤️❤️❤️
Really useful and practical advice. I've learned these the hard way during the pandemic and I approve all of them.
Navigating life's challenges when therapy is financially out of reach can be tough, but it's essential to remember that there are still paths to healing and growth. By exploring free or low-cost resources, practicing self-care, and seeking support from trusted friends and family, you can take steps toward better mental well-being.
It's just a matter of starting. Simple as the advice may be, that's what some people need to start their process.
Thanks Anna
"Gratitude & Strenght" 😂 Got it!
Get your lists in order to self-regulate yourself. Thank you Anna for the very important advices!😁😊😑
"Look at your sleep schedule"
Me, breastfeeding twins: oh no.
I see two therapists and i still could use these methods that's so good
Although, for some of us, more light = more migraine.
It has always been so enlightening how much therapeutic value there is in finding useful perspectives. Which is something I started doing as a child, because I liked finding puns. ^_^ I was also kinda contrarian, not in the "persistent asshole" way, but in the "Am I correct? Is this right?" way that some people may spiral into self doubt over, but for me was a finite exercise like double-checking measurements or testing your brakes on a snowy day.
And yeah, keeping track of stuff is also great for those of us who don't have toxic inner dialog spirals, because it can still help with symptoms. Getting my migraine treatment actually put an end to a routine of fatigue-related ideation... because the root problem was constant agony and when tired, unable to stay distracted... and it had been, for decades, just part of everyday life.
Doesn't clear up the PTSD or the feels when I face evidence of what years of chronic migraine agony took from me, but it's really nice to just... exist and learn to enjoy existing. (Ooh, that's a good one, I better write it down.)
Reading is free, i download books from somewhere and enjoy read it and i became a financial expert, real estate investor, business man, religious, learned English and Chinese, opened a UA-cam channel, learned bodybuilding. I love books 😉 paying someone to help you are useless, unless you are as rich as her. She shared so many complex stuff, in my opinion take care of the basics and learn as much as possible, overtime you going to learn everything slowly and you going to try what works and what doesn’t work, for example i believed these topics can help me but i discovers it doesn’t help me and teach me some useless stuff, this is only come with learning and experience that suits me. I believe religion can fix these stuff but not all people are religious
1:59 this part repeat itself like, 2differents shots but same topics. Also thx u for ur content again. I appreciate that
The power in itself is i cant point out a lie without taking the blame for it. Isnt it just so spectacularly convenient?
Yes I think feeling the feelings instead of pushing then down is 👍
Journaling is an excellent mind cleaner. It gets the gunk out of your brain and helps you mentally heal.
I found out that trying to get out of perpetual therapy is actualy painfull as time is passing bi!
My foundation is abysmal, but I can’t get myself to improve it
Try starting by taking a melatonin at the same time every night so that you're awake for at least most of the daylight hours.
Thanks for the advice Anna! This is really helpful, I'm going to give the Thought exercise/worksheet CBT a go.
this is amazing! ily anna❤❤
thanks for the tips.
i personally have a public way to vent. pepole judge me for venting.... but i've become more... venty and uncaring for useless criticisms. it also showed me my main freinds.
i dunno wether it is healhy or not... but i have fun with public venting...
Gosh she is just incredibly beautiful
Thank you so much for this Anna❤
Thank you so much!
Gloomy as hell day out. Clouds are so thick theres no sun
This is probably the part where the “witch rises”
Dont you find it ironic that me telling you this doesnt make you angry? BUT if you make ONE SMALL SOCIAL mistep or bad social cue from someone they EXPLODE into anger, or leave silently leaving an aura of rage behind them?
Its not a coincidence, its social conditioning and training, you are who they wanted you to be… an ‘analyzer’ they even name after the thing they want you to become
Anna lies
Which one do you think it is ?
Are they walking us toward an enlightened freedom?
Or are they walking us into a self aware death?
The bad news is usually if not always the correct news
But i dont know… my vision isnt infinite. I doubt id even want it to be
I love that thought record thing sm. I am working on smth rn. I will let you know if that helps with it💕 thank youuu
Nice nail polish.
Oh Anna u beautiful soul🥰😇 always helping 🩷🫂
Brilliant as always
Do you act two persons? Love your you tubes!
cant get my eyes off...
thank you anna !!
We love you so much
Do we though?
the most beautiful eyes in the universe
Apparently I have already being journal points and stating the mood I was feeling but definitely hasn’t been any change though I like the idea of receiving feedback
Okay, I would try that. I don't think, that it's gonna help with all that suicidal and existential stuff in my head, I still going to try that today
If you can't afford therapy, do this... Marry Anna Akana asap!
I'm here after what feels like a decade.
But most importantly,- Where the heck is "Stay awesome Gotham"?
came right on time. :)
Awesome job Ana thumb up
Anyone that knows what EAP is, usually offered through employers, know that when I tried to elect therapy they said they would cover the first 8 sessions. I had to look for the therapist, and I would be rejected when trying to make an appointment and referencing EAP. Why? The therapist charged $200/hr, EAP payed $60. There was no typo. Be careful. I'm still trying.
Strenght
Wow. Great top.
I'am giong continue journaling & listen to podcast and gaining advice :)
ugh, thank goodness I found your channel, Anna 😮💨
I've been keeping a daily journal since about halfway through May of 2022. It's been working wonders with checking my bases.
And considering how hard it has been to both find good new employment lately, affordability has been a bigger hurdle than I could have predicted.
Wish you luck with getting to a better circumstance
Love you Anna❤
Humour: I like to share all my insecurities upfront, then hand them my bragg sheet. It never works for them, but i feel a lot better.
I learn so much from Anna! I also like Dr. K over at the HealthyGamerGG UA-cam channel. He speaks to a lot of things men seem to be struggling with these days.
Thank youu 🫶
❤❤ Anna, you're the awesome
I finished powering up. I definitely dont feel like the same person i was yesterday
Pony tail. I cut off my pony tail when i was in my early 20s i think
I feel like i know way less than i did before. I spoke in tongues and said “yamoshi” then i remembered ive been saying that under my breath for as long as i can remember. I thought it was random autistic gibberish like tourettes
Then… I found out the word “yamoshi” had meaning. It was a name
It wasnt a prank
It was real…
Thats why i feel dumber
I wish guvernments and corporations would understand that mental health is not optional, but mandatory, that it's not a luxury, but a basic need together with food and shelter. *sigh*
Just tried to watch the vid, and it's got no audio. >.< Not sure if this was intended or not, but I remember watching the beginning yesterday with audio. So it's odd that there's no audio right now.
Taking 5 grams of tryptophan and tyrosine on an empty stomach twice a day will help.
That is a lot.... Lol
COMMENT!
Hey! Anna I am your new subscriber and your videos are so so helpful to me in my life and I wish you reach 3 Million Subscribers very very soon!💫🤗♥️
W Anna I love you and your super content 10:00.
so im just supposed to write it down and think about my shitty life?
Is there such a thing as a therapist that only communicates through writing?
Pessoas no Brasil: o sus paga psicólogos também. Tem lista de espera, sim, mas quando você consegue a primeira consulta, você tem toda semana. E psicólogos vão te avaliar e te mostrar hábitos que te ajudariam então ter autoavaliação e melhorar hábitos ajudam enquanto esperamos.
Vamos nos cuidar nesse mundo estressante
I love you
Strenghts
can you do asmr? :P
How does one become a UA-camr?
Love
If you can't afford therapy, record a podcast. You don't even need to publish it. Just talking about what bothers you into a mic will do a lot to help you.
Im sure if you would pursue acting primary you would have been a therapist xD
If she were my therapist, I would make no progress.
Welp lol!