If you can't afford therapy, do this

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[@emily_kim]

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)

[@CarolinaSilva-rd3ys]

I do this when im really frustrated. Legitimately one of the most helpful things I’ve tried.

[@VioletEmerald]

Ooo I have to think through this one...

[@lissa4750]

Or recording photoboots:)

[@rensins08]

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.

[@flutenanyidk1806]

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.

[@charlottea8555]

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.

[@MissTsoisauce]

thank you!

[@rogueerised979]

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.

[@sreemoyeeroygosthipaty3697]

1.Sliding scale therapists 2.Get real about foundations (sleep schedule, sunlight exposure, nutrition, exercise, quality of social interaction) 0:34 3.Journal (gratitude, strengths, write thoughts on paper, what you would like to regulate 1:10 4.Thought record 2:33

[@vothienbaochau]

thank you 😊

[@KimGhidorah]

Thought record 1. Record the situation or circumstance 2. Track your moods and rate their intensity 3. Track the automatic thoughts that occurred 4. The factual evidence that supports that thought 5. The evidence that does not support that thought 6. Create alternative balance thoughts

[@DarthErdoğan]

This is bullshit. I live in a dictatorship, there are no therapists here. What will journaling help me with? My monthly wage is 60$, how can I afford paper? It's twice of my wage. Yeah man, thought records will help me a lot.

[@couleurful]

@@DarthErdoğanyou have a phone ?

[@DarthErdoğan]

@@couleurful Yeah. I have a very old phone, why? Yeah, I can save it in my notebook not so hard to guess but still, what will journaling do?

[@mochamocha1482]

My broke college self needed this

[@hi_im_ep1k187]

my broke early 20s self needs this 😂

[@dannycrankovich]

​@@hi_im_ep1k187hard thirst

[@emily_kim]

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 :)

[@dannycrankovich]

@Daathiel Don't we all lie to women regarding their insecurities to make them feel better about themselves

[@dannycrankovich]

@Daathiel what was your point...that you're a liar?

[@NovelNovelist]

YES, journaling is a very powerful tool for better mental health and emotional regulation.

[@orangemanlemonstand9640]

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 😂

[@FuzzyStripetail]

I have to say that Anna lifting that giant shell over her head really helped me break out of my shell and ultimately lead a more complete and positive life.

[@Tadobear]

Therapist here. These are great points. Highly recommend 🙂

[@Rosie-xm7ry]

Reminder that not all our thoughts are irrational. Sometimes we have very valid reasons to feel depressed. There are other therapy modalities other than CBT

[@sagieaesir13]

Yes 1000%! CBT doesn't work for some people in general, at all. Like me. I'm autistic and it just reminds me too much of ABA (which is bs btw)

[@amayasasaki2848]

Yeah, I’ve been really fascinated with ACT. Emma on Therapy in a Nutshell works in that modality.

[@kierlak]

I really like IFS. Also ACT and CFT

[@rogueerised979]

Interested in ACT and IFS. Agree as someone with adhd cbt only works when it's interactive and not boring or fill out this sheet.

[@kurtm54]

The advice here starting off with, first off, check out your basic needs, sleep, sunlight, exercise, food intake, is spot on. Very good foundation summary.

[@micahcabrera4637]

Having a mantra that you update as life changes can be a great tool for managing mindset. Coming out of Stockholm syndrome my mantra was 'My value doesn't decrease based on someone's inability to see my worth,' and it really helped. Thanks for using your platform this way, Anna.

[@rogueerised979]

Love that Mantra. Gonna keep it. I have been using this Mantra for years and has really helped. Stuck it on my tv. "Compariassion is the Thief of Happiness" Also recently came across this one "Worry never robs tomorrow (pause here) of its sorrow, (pause here) It only saps today (pause here) of its joy" The pauses help you to pause and really think about it and let it sink it. I added pauses, saying doesnt have it.

[@micahcabrera4637]

@@rogueerised979 Thank you so much for posting this. I needed to hear these.

[@A22208]

DO NOT FOLLOW OTHER PPL therapy. Your mindset and processes are different than others. Your trauma and relationships are different too. It is like "don't give up" and "let go" - both are good therapy advise but you need one that is caterered to you, so you keep growing. I clung on to the "dont give up" when i should have let go. But great 4 step plan. Love it.

[@kopokopo20]

Greta advice and analogy, thank you!!

[@mcfrik]

I love Anna’s consideration for her fellow humans. I hope we can gift her eternal laughter someday

[@idj2065]

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

[@yourneighbourhoodclownwith8490]

That's it ....moving to Germany🚶

[@jasminl8742]

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.

[@finnmaccool3385]

Sometimes, the very act of watching your content is a quasi-therapy session. You have helped me at times when I have needed it. The things you share and the way you share them, make a positive difference in the lives of people you will probably never meet. Thank you for making a difference in one such person's life Anna :)

[@ubiquitousflow]

I really appreciate having this quick guide as I start to see what therapy options are available to me

[@t3tsuyaguy1]

I respect and admire your commitment to responsibly sharing your experience with mental health. I'm sure you are well aware of the issues around mental health and social media. I think you're doing a good job of showing that people can share and promote and normalize in a way that doesn't encourage social contagion.

[@desireer6915]

Thank you Anna! This is awesome. I recently quit therapy because I couldn't afford it. I'm definitely going to do these things! ❤

[@benjaminmiller3075]

Looked for a download like this for 20 years. Finally got therapy. A real gem here. Thanks

[@darrenskjoelsvold]

Reading stuff about what's bothering you is good too. Like if you're recovering from something like a death in the family or a divorce or something then researching and reading up on the topic is beneficial.

[@wrestlingbuff87]

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.

[@astridmyst]

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.

[@AkiyuriDesu]

NGL, Anna's wardrobe is so nice. The tees, the green long sleeve, the turtleneck sweater, the dress. I'm distracted by awesomeness!

[@CammieVee08]

Simple principles but, they're helpful; more helpful than my previous experiences with therapy.

[@braknazwy9346]

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😊😊

[@Georgie7478]

I am 58 have followed you on KZbin for many years , and have enjoyed your videos. Thanks Anna

[@mekman4]

_”Foundations!”_ Geeze very few if any mention these essentials on this g*d-forsaken platform! Great Stuff!

[@nazwhal9076]

Thank you so much, I’m so grateful for you all these years you’ve been here for me 💗💖🥹🪷 may you be blessed!

[@jstfd]

Journaling really helped me go through the most difficult and mentally challenging times of my life ♥ Thank you Anna for tips on these methods that I wasn’t aware of before.

[@feushia]

literally went to the guidance counselor because I couldn't afford therapy 😭so far its going good though! my counselor also recommended me to journal my thoughts cause im such an overthinker lmao love ur videos btw totally helped me so much ♡

[@xXNekou]

I'd recommend reading books too (those about the inner child, shadow work, mindfulness) :)

[@markfornefeld299]

It’s always great to survive on Tips that are free of charge

[@jjaa_joyjoyartist]

The captions kept disappearing randomly but what I could get was very helpful. Thank you!

[@megustAslagt]

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.

[@INORANizm]

Track your moods and rate their intensity 😮. That's good. Thank you so much 😊

[@DaileyDoseOfJoseph]

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.

[@andi-roo9426]

These comments are super helpful and go a long way toward restoring my faith in humanity. Great content, great community.

[@anthonywheeler2082]

I just started seeing a local therapist. So far so good!

[@luisespineira9882]

You were one of the first I have subscribed on KZbin. I admire your honesty and wiliness to help others.

[@lisicius]

Just what I needed! Thank you so much!!❤❤❤

[@rroland9661]

Videos like this are among the reasons I love you.

[@kay-tv5yn]

needed this today anna

[@Brizzesss]

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. ❤

[@thedimpledcheek]

you actually are my therapist, thanks for existing & making meaningful conversations ❤ max love

[@daniellageorge3209]

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.

[@idrisbc2108]

Anna has helped with my sleep schedule & helped with moving throughout my daily life

[@Pythonhier]

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. :(

[@qazedc3]

Have you thought about changing those things?

[@Diimondc]

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.

[@telgato711]

I did sliding scale fee therapist for years. I am lucky to live where I live. Good advice.

[@IJHS14]

I have no idea how this was on my KZbin recommendation page, but I am so glad that it was. I really needed this. Thank you, bless you Anna

[@devilsadvocacy]

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

[@kaiite]

I think a lot of these are not gonna be easy for folks who are neurodivergent or otherwise disabled and need more supports. A lot of places have free support group options offered by licensed therapists and I found that really helpful. They're offered for all kinds of things, including grief counseling, social skills (which is sometimes just code for DBT), Al Anon, gender-based groups, etc.

[@gaelle4328]

Tip for people with asd, adhd etc How to adhd, Dr Scott Eilers and Howdy Sam as a start on youtube been really helpful plus get on the forum the mighty ! ( I’ve done therapy and groups as well but they have honestly good practical stuff to start getting more of a life and discover what works)

[@looseyguuzey1600]

“Therapy” is the only word besides religion that comes to mind when I think of getting help. Or even helping myself. Although money may be a valid excuse for some it’s not for all. Please never let money be a reason for not helping yourself. Good Luck everyone.

[@zara4529]

Really useful and practical advice. I've learned these the hard way during the pandemic and I approve all of them.

[@DrTarrandProfessorFether]

We used a teaching mini-university for couples only $10 to $20 visits… JFK university in San Jose, Calif. well, that was 15 years ago… still married!!!

[@saoirsevicteoiria2759]

This is so great! I really appreciate you putting this out there.

[@WoziduranJahemter]

Get your lists in order to self-regulate yourself. Thank you Anna for the very important advices!😁😊😑

[@maplebard1684]

Thank you so much for this. I've had the privilege of doing a lot of healing in therapy in my teens and twenties, but my gf hasn't had that opportunity. We'll definitely see about sliding scale and use these tools as well.

[@Dragonmoon8526]

It's just a matter of starting. Simple as the advice may be, that's what some people need to start their process.

[@clau6972]

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❤️❤️❤️

[@jeffreysherman8224]

"Gratitude & Strenght" 😂 Got it!

[@Nintendhope64]

My mum sometimes does sliding scale as a counsellor, she typically does that for a church, so I'd suggest looking into church counsellors as well :)

[@greggyadriano2469]

The thumbnail image got me

[@bryansammis998]

One thing that would help, journaling! It’s great exercise for you spirit ,souls and conscience. It’s the ultimate form of self help 📓🖊️😉👍

[@loverofstarz]

I feel like I get more from your videos than from therapy. I’ve had my therapist for a few weeks/2-3 months. Maybe it’s just me.

[@semplybalanced3210]

You can get a new therapist at any time.

[@ricardonichols6109]

Thanks Anna

[@AmyB369]

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

[@enigma7385]

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...

[@peppergemini6]

1:59 this part repeat itself like, 2differents shots but same topics. Also thx u for ur content again. I appreciate that

[@dankelliher214]

Real talk. Who'd of thought we can do a lot of the work ourselves?

[@sststr]

Regarding sleep, as I get older I found that the number of hours of sleep is less important as is the time I wake up. If I wake up before sunrise, it doesn't matter if I got 12 hours of sleep, I am going to be tired and cranky. If I wake up after sunrise, even with only 6 hours of sleep still a lot of things are instantly better. This wasn't so much an issue when I was young, but as I get old, it matters more and more. Especially shocking to me is the effect this has on my weight.

[@lorenzowashington5233]

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 :(

[@tommygunn6901]

I quit therapy last year, but this might be something worth looking into.

[@yourfutureisnow6480]

Im living in a country that im unhappy living in. Its not possible to leave financially. For now.

[@lullab5043]

I feel you..... It's hard

[@ghqebvful]

Dang, 1 minute in and I basically got told I'm sol.

[@mich8050]

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

[@hummingbird3032]

I see two therapists and i still could use these methods that's so good

[@octupy01]

if you want to get your diet under control (plus have more free time for everything else) consider getting one of those batch cooking recipes books. completly changed my life.

[@irenebel9225]

Anna 🥺🙌🏻 you're my life goddess ❤ Literally I pray to you 💖 Thanks a bunch for all your videos, stories, experiences 🙌🏻😭💖❤ love you so much!!! 🥰❤🌺

[@pyrohoshi]

Thanks for the advice Anna! This is really helpful, I'm going to give the Thought exercise/worksheet CBT a go.

[@willd6215]

Yes I think feeling the feelings instead of pushing then down is 👍

[@mohammedkj1239]

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 KZbin 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

[@hiddenaristoproductions2402]

Just in time

[@DannyboyO1]

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.)

[@samanthas748]

Thank you ❤️

[@shemarlosscott2656]

Basically Anna Akana I Can Afford a New House That I Want to Live in

[@DilCard]

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.

[@studry-vi5ul]

Anna Ive been here since day 1 you're such a big sister :(

[@DngnRdr]

Watching your videos is good therapy... certainly improves my mood 😀

[@branislava2649]

Anna you always do this thank you

[@farmcottage5404]

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

[@gokhan4461]

"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.

[@SnakeAndTurtleQigong]

Thanks so much

[@BkhammoYou]

Journaling is an excellent mind cleaner. It gets the gunk out of your brain and helps you mentally heal.

[@nasimanoor]

Thank you

[@Tanaconasaperson]

this is amazing! ily anna❤❤

[@sissi9100]

I feel so lost, I don’t know what to do anymore

[@strange_moment]

"Look at your sleep schedule" Me, breastfeeding twins: oh no.

[@anastasia_ego]

Thank you so much!

[@coldyogurt8468]

Reaction to the title : "I can't even afford life 😢😂"

[@letmehavemyhandle]

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...