Outside Professional Help
- Make a Life Timeline
- Write down every memory you remember in one document, in any order.
- Approximate times are fine; exact dates are not necessary.
- Identifying every component of a problem helps in solving it.
- Group Memories by Emotions
- Identify memories that evoke similar emotions.
- Pick the Emotion Causing the Most Problems
- Focus on emotions like grief, anger, fear, or even misplaced positive emotions.
- Understand the Purpose of the Emotion
- Learn what each emotion is for to process it effectively.
- Focus on One or Two Emotions
- Avoid being overwhelmed by multiple emotions.
- Switch Emotions if Stuck
- Explore connections between emotions (e.g., grief leading to anger).
- Write Everything Down
- Use a notebook to organize your thoughts and prevent overthinking.
Processing Emotions
- Reflect on Changes in Perception
- How have events altered your worldview and thinking?
- Analyze Actions Influenced by Perception
- Consider how experiences have changed your interactions.
- Evaluate the Impact of Changes
- Determine whether these changes are beneficial or harmful.
- Connect Emotions to Perceptions
- Recognize how perceptions shaped by life events influence emotions.
- Reframe Negative Thoughts
- Use cognitive reframing to shift from negative to neutral or positive thoughts.
- Example: “I don’t think highly of myself” → “I think about myself.”
Actions Outside of Writing
- Conversations with Trusted People
- Discuss troubling thoughts with people you trust.
- Clear Up Miscommunication
- Strengthen relationships by resolving misunderstandings.
- Personal Conversations with Harmful Individuals
- Approach with caution; these conversations can be healing but complex.
With Professional Help
Notes:
- Some therapists offer free or reduced-cost sessions.
- Online therapy options are available, reducing travel needs.
Steps to Get Professional Help:
- Ask Your Doctor or Insurance
- Request referrals to mental health professionals.
- Search on Google Maps
- Find specialists in your area by searching for therapy or specific services.
- Contact the Specialist
- Call or email to set up an appointment and ask questions about the process.
- Attend the Intake Appointment
- Introduce yourself and assess if the therapist is someone you can open up to.
- Continue Therapy Sessions
- Be honest to help the therapist understand your situation.
- Share at your own pace; start with smaller issues if needed.
- Get a Diagnosis (if needed)
- Therapists can provide diagnoses for clinical conditions.
Additional Resources
- Get Evaluated for Conditions
- Seek evaluations for Autism, ADHD, schizophrenia, etc., if needed.
- Coordinate Care Between Specialists
- Facilitate communication between specialists for comprehensive care.