What are the Self-Care Basics?
Voorhees NJ Therapist and Life Coach Explains (856) 352-5428 Contact NJ Therapy & Life Coaching
Before starting therapy, I always ask my clients about self-care - are you taking care of yourself physically and working on basic life skills?
Mental health issues like depression and anxiety can't be effectively treated if there's an underlying physical condition that needs attention. When was your last visit to your primary care doctor for a check-up? And if you don’t have one, I recommend finding a primary care provider now.
Getting a physical exam before beginning counseling is always advisable. Addressing mental health symptoms in therapy may be ineffective if a physical issue is impacting your mood.
You don’t want to spend weeks in therapy only to discover that hormonal imbalance is causing feelings of depression and anxiety. Before starting psychotherapy, it’s important to see your doctor for a full checkup. This step is a vital part of self-care.
Before therapy, you should also take stock of any medications or supplements you are taking. Medications can affect your mood. Be sure to review your medications with your primary care doctor or psychiatrist, and report any mental health symptoms you are experiencing.
I recommend you write down any signs or symptoms of physical or mental health issues you are facing. Bringing a list helps the doctor treating you understand in detail why you are there.
If you are taking psychotropic medications for conditions like anxiety or depression and feel they are not effective enough, make sure to report all your emotional problems and their severity. Ask your doctor if you might need to adjust your medication.
During our initial assessment, I review everything you consume—food, drinks, supplements, and medications. Many mental health issues can result from simple, overlooked habits.
For example, if you experience anxiety and tell me you drink sodas, energy drinks, or coffee daily, you'll realize these beverages contain caffeine, which can cause anxious feelings if consumed in excess.
Reducing or stopping caffeine intake allows you to reevaluate your anxiety levels and determine if therapy or medication is needed.
Nicotine can also cause anxiety. Are you a smoker, vapor user, or do you use nicotine gum or lozenges? You need to log your nicotine consumption. Although quitting nicotine is difficult, either stopping entirely or understanding how much you use is crucial.
Alcohol and drug use are crucial parts of your self-assessment. Alcohol can cause depression, marijuana may lead to hallucinations, and cocaine can trigger extreme anxiety. If you are an active drinker or addict, you might be experiencing symptoms of various mental health issues.
It's important to determine whether your substance use is problematic or addictive. You need to identify if your symptoms are caused by your substance use. If your symptoms disappear when you're not using substances, then they might be substance-induced.
Exercise is another form of self-care. It might be something you dread or have deprioritized, but regular exercise offers both physical and mental health benefits. To improve your overall well-being, incorporate exercise into your weekly routine. It is a vital act of self-care that supports both physical and mental health.
Staying social also counts as self-care. Are you isolating yourself, or are you spending time with others? Nothing worsens depression more than isolation. Making plans to see friends and relatives or inviting them over are important self-care steps.
If you are feeling depressed, you might lack the energy to go out. If that's the case, start by calling those you are close to—the people you love and care about, and who love and care about you.
Finally, consider small changes that could positively impact your mood with little effort. For example, paying some bills to reduce anxiety, organizing a pile of mail, or (ugh) cleaning one room in your home. All of these, along with seeking therapy, are acts of self-care.