Self-help techniques, when derived from reliable, scientifically-backed sources, can be an effective and accessible means to enhance psychological resilience and manage challenging emotions and life stressors, especially when professional support is unavailable or as a supplement to it.
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If I cannot get support from a professional for any reason, can I strengthen my psychological resilience with the techniques I will apply myself at home
? Can the techniques that I apply to myself really help to cope with some
challenging emotions such as anxiety, sadness, anger in a healthy way
and in some problems such as excessive thinking, distraction, and stress-induced fatigue
?
So what do the results of scientific studies tell us about this and
what can be reliable sources?
Answers after the intro.
[Music] In a world that is getting more and
more uncertain with every passing day, when we say infectious diseases and economic crises, it is
getting harder and harder to maintain our mental health and be resilient against adversity
. There are very
simple and effective self-help techniques to
protect and support our psychological health against these difficulties
. On the other hand, even if you say you don't have any mental problems,
there are still very simple and effective techniques to
support your personal development, to get to know yourself better, to
set effective goals for a more productive and more meaningful life, and to increase your quality
of life. For this, people can get help from professional coaches or psychotherapists.
However, it is very difficult and expensive to reach
an adequate and high quality psychotherapy service in our country and in the world in general
. Of course, there are many reasons for this.
One of these reasons is that psychotherapy training is a very long and expensive
training. The fact that it is taken after graduation and there
is not enough number of trained experts in this field both in our country and in the world.
In fact, there are some government agencies that provide free psychotherapy services.
For example, psychiatry and psychology departments in public hospitals.
In addition, there are places where
people can get psychological
counseling free of charge, such as community mental health centers affiliated to the Ministry of Health, psychological counseling centers of municipalities.
But I don't prefer it.
Or if you say you want to do something else in addition to the support you receive,
this is where self-help books, videos and podcasts come into play.
You can find many videos about self-help on our channel.
In addition, there is information about this in my newly released book "Help Yourself
", in
which I explain self-help techniques.
We will talk about the details of this book in this video.
Psychological self-help can be used for various purposes such as
coping with psychological problems, increasing awareness, supporting personal development.
It is the individual application of some scientific techniques proven
to be effective without expert support or in addition to the support of an expert
. Self-help
includes some activities
such as books, video tutorials, experience, sharing groups .
Is self-help possible?
Really, techniques described in videos or books
Will I feel better when I apply it ? Will I be more psychologically resilient ? he is singing.
There are scientific studies showing that self-help is effective in a wide variety of psychological problems
such as insomnia, depression, anxiety, and eating disorders
. I will add the sources related to these studies in the description section, those who are interested can
find it here . There
are also scientific studies
showing that applying self-help techniques helps to a certain extent,
even in more severe mental problems such as psychosis
.
In these studies, it was seen that patients experienced reductions in their hallucinations
and improved quality of life by applying self-help techniques.
Researchers say it's more effective to practice self-help techniques than to
do nothing in places where face-to-face treatment isn't available .
As a matter of fact , I can say that some self-help practices are much more effective
than some psychotherapeutic services if they are chosen correctly and are a proven technique
.
Of course, don't get my words wrong, if you have the opportunity and opportunity,
working one-on-one with a qualified and equipped, trained and experienced psychotherapist is one
of the best investments you can make for yourself.
Of course
, self-help techniques cannot often
replace a quality, adequate psychotherapy service. However, if you do not have access to such a service, then it
may be more beneficial to use self-help techniques than to
do nothing . Of course, another important factor at this point is
to get self-help apps from a reliable source. Unfortunately, you
can see a lot of self-help videos on the market right now and on the internet.
Many techniques are explained.
However, some of these techniques are not scientifically proven, and
some do not come from very reliable sources.
Because we can take some precautions to distinguish whether a technique is reliable or not
. For example, the person describing this technique to you is in the field of mental health.
Has he received an education?
So, did he get his undergraduate education in a department such as psychology, psychological counseling or psychiatry
? On the other hand, are the techniques described scientifically proven to be effective
? For this, you can go to the internet and maybe translate the name of this technique into English
and scan the scientific research results about it.
Or is there a bibliography at the back of the book, for example, that recommends this technique to you?
Do you have some research that you offer as a bibliography?
These can be controlled.
There are actually some reliable sources
where you can get support for self-help applications . For example, there are
very good books
written by psychologists and psychiatrists on this subject . You can find some of these books in my playlist titled Book Suggestions.
You can also find videos on self-help techniques on this channel
However, if you say you still want to go in a more sequential way.
You can find
many
self-help techniques, including the techniques on the channel and more, in my newly
released book "Help Yourself.
" In
addition, I will add some links you can reach in the explanation section.
So how did I handle the self-help process
in this book? Actually, we examined our self-help process in three steps in this book.
Our first step is individual awareness.
That is, it is about getting to know oneself better.
You know more There are many formulas to feel good or to protect our psychological health
. However, which one is suitable for us and which one fits our needs
more?
In order to decide this in a healthy way, we need to know ourselves better
. Otherwise, we will use techniques that are not suitable for us. We would be wasting our time
. So who am I?
What do I want?
What is my life purpose?
What are my values in this life?
What are the basic dynamics underlying our feelings, thoughts and behaviors?
How is my perception of life right now?
Is there any skewness or error in my perception?
If so, how can I detect it?
Here you will find many techniques, awareness tests, mini-applications and
exercises related to this in this book.
In the first part, we took a look at our own feelings, thoughts and behaviors.
In the second part, here are some techniques to accept our feelings, thoughts and behaviors that we notice, to
separate them from ourselves, to put a distance between us and
to make various arrangements about the situations we notice . In the third part,
you will find some physical techniques that will increase our
psychological resilience, as well as increase our physical stamina, and balance our nervous system
.
These techniques are both techniques taken from some therapies and
approaches whose effectiveness has been scientifically proven.
So these are not techniques that I have derived myself.
For example , among many different psychological approaches and therapy techniques such as
acceptance and commitment therapy, cognitive behavioral therapy, emotion-focused
therapy, schema therapy, polyvegal theory, there are some
techniques that I use in my own life and find very useful, which
are relatively simple and more practical to apply to life. .
In addition,
there are some effective and practical techniques that have come to us from the Far East and Sufism with ancient teachings . In other words, it includes both scientific techniques and
ancient techniques that have been scientifically proven to be effective.
Since most of the techniques in the book are techniques that I personally tried and applied in my journey of coping with life and getting
to know myself better, they are techniques that
have been tried and applied by the author himself.
Dear friends, we have left behind another year with your support. This year, we
shared a lot of video content to help you help yourself . We have shared the stories
of many beautiful people who helped themselves by watching and applying these contents
. I wish
you a peaceful and happy year in which you can find the strength and strength to realize
what you dream of in the coming year by helping yourself in these last hours of 2022
.
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