Back to Basics: Keeping Therapy Simple

Going to therapy can be overwhelming. You might ask yourself, "Where do I start? When will therapy start to work?" Often, people seek therapy during times of crisis, with the top priority being to feel better. While a significant part of therapy involves uncovering the origin of unhelpful beliefs, getting to the root of the issue can be uncomfortable. However, there are a few tried-and-true coping skills that are simple, not complicated, and work almost every time to quickly reduce emotional discomfort. I refer to these as “back to basics.” These basic therapeutic tools include walking, journaling, and breathing.

Walking

Walking is beneficial for the mind-body connection. It helps reduce stress and anxiety by releasing endorphins, which improve mood and promote relaxation. Walking also encourages mindfulness, allowing individuals to connect with their surroundings and process thoughts more clearly. For many, it provides a calming, low-impact way to reflect on emotions, release tension, and improve overall well-being. Additionally, regular walks can boost creativity, enhance problem-solving skills, and provide a sense of grounding, making it an excellent complement to therapy.

Journaling

Journaling offers a safe space to process emotions, clarify thoughts, and reflect on experiences. Writing regularly helps individuals gain insight into their feelings, recognize patterns in behavior, and explore unresolved issues. It promotes emotional release, reduces stress, and enhances self-awareness, allowing for deeper introspection. Journaling also aids in problem-solving, boosts mood, and fosters a sense of control during challenging times, making it a valuable tool for personal growth and healing.

Breathing

Various breathing exercises offer significant therapeutic benefits by calming the nervous system, reducing stress, and promoting relaxation. Deep, intentional breathing helps regulate emotions, lower anxiety, and increase focus. It also improves mindfulness, connecting the body and mind in the present moment. Examples of effective breathing techniques include diaphragmatic breathing (deep belly breaths that engage the diaphragm), box breathing (inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4), and 4-7-8 breathing (inhale for 4 seconds, hold for 7, and exhale for 8). These techniques can help bring balance and calm during moments of stress or overwhelm.

The next time you feel sad, overwhelmed, anxious, or even excited about how far you've come, try one of these “back to basics” coping skills.