Now is Not the Time to Quit Therapy

And while we’re at it, if you’ve never been, now is the time to start.

Imagine an athlete training for the Olympics. 

She follows a specific plan. A routine. From nutrition to workouts to sleep, she follows a regimen.

She trains her body to be in optimal shape so she can be prepared for the highest peak of her physical abilities.

When she arrives at the Olympics, no matter the weather, no matter her injuries, no matter the circumstances, she has prepared as best she could for the toughest competition of her life. She’s as ready as she can be.

Now imagine another person — we’ll call her Susan. Susan didn’t train for the Olympics, but she’s in good shape. She can run a solid 3 miles. She lifts weights occasionally and she beats her friends in friendly sports matches.

When Susan arrives at the Olympics, she may have the ability to survive them, but she isn’t going to do very well. She might injure herself by pushing too hard. She may compare herself to others or become discouraged by the unfairness of it all.

Now imagine Karen. Karen didn’t train for the Olympics, and she isn’t in good shape. It’s really not that big of a deal — Karen likes her life, and she’s completely happy and satisfied with the way things are going — she can still walk her dog to the park and ride bicycles with friends.

When Karen arrives at the Olympics, her odds of success are slim. She might run out of breath or stamina before she can finish. She may collapse from dehydration or malnutrition because she doesn’t know how to prepare for heavy physical exertion.

I know this is extreme. But so is what’s happening to us.

Imagine this same scenario is true, but for our minds.

Some people spend their lives focusing on mental wellness. They meditate, journal, go to therapy, read self-help books, practice active listening, understand how to identify and process their emotions, and have a breadth of coping skills.

In the face of a crisis, they are as prepared as they can be to handle the toughest mental challenge of their lives.

This is why therapists, psychologists, philosophers, yoga instructors, spiritual gurus, and others in related fields are tolerating this experience with less anxiety, more self-compassion, and fewer emotional breakdowns.

Other people, we’ll call them self-development junkies, focus on their wellness, but not to an extreme. They may meditate occasionally, have a therapist, or do one or two practices weekly to keep themselves mentally well.

In the face of a crisis, they may be better equipped than others to weather the storm, but they are still vulnerable to a plethora of problems.

Now imagine those individuals who don’t practice anything for their mental health. We’ll call them your-average-human-being-because-mental-health-is-still-not-a-mainstream-priority. Said average human being probably does just fine on a day to day basis, but she doesn’t have regular mental wellness practices. She may be able to cope with regular day-to-day stress, but couldn’t name the coping skills she is using or know how to pull them out in a crisis.

And what about the mentally ill? Those with diagnoses of depression and anxiety? Those with eating disorders or people with OCD or personality disorders? What happens to them in a crisis? Are they totally fucked or totally prepared?

Whatever your level of mental training, this epidemic is unprecedented, and none of us were prepared. None of us planned or trained for the most grueling emotional and mental challenge of our lives. We didn’t know the Olympics were coming, but now we are running faster than ever, and we are struggling to keep our breath.

This is why we must take care of our mental health right now.

We must take breaks and rest our minds and hearts so we don’t lose our breath.

We must replenish with nourishing practices for our minds and our thoughts.

We must fuel ourselves with coping strategies and tangible tools we can digest when hunger calls.

Our mental health needs us more than ever. 

This is not the time to say “I can’t afford therapy anymore” or “I’m not doing yoga anymore since the studio closed.”

This is the time to pour your resources into therapeutic tools. To invest in a journal or meditation practice. To educate yourself with psychology books or use worksheets to help stop negative thoughts.

If you have no fucking clue where to begin, start with these practices:

Find somebody unbiased to talk to. 

Whether it’s a therapist, a coach, or an app/text service, find someone who you talk to solely as an emotional resource. When you have someone you can be completely open with without the fear of being judged, fear of someone looking at you differently, or anxiety of having different views, you are bound to experience more relief.

Begin a journaling practice. 

Begin each morning with a few minutes of journaling. You can simply write down your thoughts, or follow specific prompts for gratitude, affirmations, and more. I have several free journaling templates, or the 5 Minute Journal is a great longer form journal option.

Meditate. 

There are thousands of free meditations on YouTube and Spotify. I suggest starting with a 2–3 minute guided meditation. Google what you need relief from, plus “guided mediation,” and go from there. (Example: Guided Meditation for Anxiety.)

Use Therapeutic Worksheets

Try some Cognitive Behavioral Therapy worksheets — no shame — think of these as worksheets to train your mind. Therapist Aid has a ton of free worksheets for all types of things, but I suggest starting with CBT and focusing on automatic thoughts, negative thinking, and cognitive distortions.

You are doing the best you can right now. 

Unless you’re a trained psychologist, crisis worker, or medical provider, you likely have not been trained in how to handle a crisis. That’s ok, it’s not your fault. You are doing the best you can with what you know. 

Remember to give yourself compassion with wherever you’re at. Remind yourself you weren’t prepared for this, and it’s ok not to know what to do or how to cope. 

And I implore you to take care of your mind and heart right now. They need you more than ever. I am here to help.

Happy Coping,

XO Rachel