You can’t change the past, but you can rewrite your history! Two great forms of self-help therapy for depression, anxiety, and post-traumatic stress are Narrative Therapy and Imagery Rescripting.
Narrative Therapy is a style of therapy that helps people become – and embrace being – an expert in their own lives. This is a method that separates a person from their problem. People give their own stories meaning and the stories help shape a person’s identity.
- Helping people objectify their problem.
- Framing the problem within a larger sociocultural context.
- Teaching the person how to make room for other stories.
Imagery Rescripting reduces the distress associated with negative memories of early aversive experiences. Encourage yourself to challenge not only your assumptions about yourself and your past, but also visual memories, and you will be on your way to a more fulfilling future.
Take responsibility for your own Happiness (Gottman Institute):
- Make a list of things that are important.
- Refocus on your own needs, desires, and passions.
- Ask before offering help.
- When in distress, focus on how you can self-soothe.
- Learn to say no.
Written by Lizanne van Waart
Director & Founder of Wijnland Fertility Clinic / ART Counselling
MA. (Psychology) University of Stellenbosch