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Unlocking the Power of Therapy with Mental Health Building Blocks

Choosing to pursue therapy is a significant, courageous step toward self-love. While past wisdom suggested that "what doesn't kill you makes you stronger," we now understand that this isn't universally true. The Persian poet's line, Sa’adi, "It has all faded away; what words can capture the journey I endured?" reflects the often indescribable nature of personal struggles. We may not fully grasp the inner battles we face, which can hinder our ability to fully embrace life. Trauma may have passed, but its emotional scars can linger, depleting our energy and impeding our happiness and growth.


Trauma can stem from a variety of experiences, even something as seemingly minor as being mocked in class. Therapy provides a safe, non-judgmental space to express and process these experiences. Imagine your unconscious mind as a dark, chaotic warehouse where unprocessed emotions and fears are stored. These thoughts may seem forgotten, but they continue to influence your life in subtle ways.


For some, this manifests as difficulty in forming intimate relationships, while others might turn to unhealthy coping mechanisms like binge eating or drinking. The common thread is that these unresolved issues prevent us from reaching our full potential and experiencing inner peace.


As Freud suggested, "Unless you bring the unconscious to consciousness, it will continue to control your life." Therapy is like entering that dark warehouse with a guide—your therapist helping you to confront, process, and clear out these stored emotions. This process fosters mental clarity and awareness, allowing you to address how past experiences shape your present behavior. This is the essence of the psychodynamic approach in therapy.


However, self-awareness alone is often not enough to achieve the life we desire. As human beings, we need more than understanding; we need tools to cope with intense emotions, motivation, and the energy to invest in the working stages of therapy. We must challenge and change the perspectives and coping mechanisms that once protected us but now limit us. In essence, preparing to enter that warehouse takes time.


Research has shown the immense power of basic, often-overlooked habits—like quality sleep, physical exercise, hydration, routine, and social connections. Dr. Julie Smith, in her book Why Has Nobody Told Me This Before?, dedicates an entire chapter to "How to Get the Basics Right." She refers to these as the foundations of mental health, calling them “cash in our health bank.” These are our mental health defense players, providing the resources we need to protect ourselves when life throws challenges our way.


Entering that emotional warehouse when your mental health defenses are weak is like going to war without a shield. Through therapy, in collaboration with your therapist, you embark on the journey of building that shield and strengthening your mental health defenses, ensuring you're prepared for the inner work ahead.


Let’s explore some research findings:


Exercise: Both aerobic and nonaerobic exercise have been shown to effectively alleviate symptoms of depression. Research, including meta-analyses, suggests that exercise can reduce depression severity comparably to traditional treatments like medication.


Nutrition: Good nutrition is a cornerstone of mental health, as proper dietary patterns provide essential nutrients that support brain function, influence neurotransmitter production, and reduce inflammation—factors critical in managing and preventing mental health disorders. Food is the essential source of energy for our body; when we don't get quality nourishment, our brain switches to survival mode.


Hydration:Adequate hydration is crucial for mental health. Proper water intake has been associated with a reduced risk of depression and can alleviate anxiety symptoms by supporting optimal brain function and reducing stress-related pathways.


Routine:Your brain is a prediction machine, constantly scanning for potential dangers to keep you safe. Maintaining a routine helps your mind conserve energy and stay calm. However, while routine is important, mental health also thrives on dopamine, which is linked to a sense of pleasure and novelty. Striking a balance between predictability and adventure is key to resilience.


Book Recommendation: “Why Has Nobody Told Me This Before” (https://books.google.com/books/about/Why_Has_Nobody_Told_Me_This_Before.html?id=FVqKzgEACAAJ)


Human Connections:As social beings, human connection gives us a sense of belonging and protection. Research shows that social interaction significantly reduces symptoms of anxiety and stress, while isolation is linked to lower life satisfaction.



These insights aren't meant to offer alternatives to therapy but to emphasize the importance of building a solid foundation for mental health. We only live once, so let’s make the most of it. We can’t achieve this unless we connect with our authentic selves, process our emotions, and find inner peace. Therapy provides a safe space, and a therapist serves as an invaluable guide on this journey. But it’s the strength of our mental health foundations that allows us to reap the full benefits of therapy.

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