Can you do psychotherapy on your own?
Have you considered it? That is, undergoing psychotherapy on your own. You may be one of those who say, “I want to resolve this on my own.” You may not feel ready to see a specialist. Maybe you can’t afford it, or you’re just afraid of the idea of talking to a stranger. So you think, “What if I try on my own?”
It’s a good question. And the answer… is not what you think.
What does psychotherapy really mean on your own?
It’s not exactly sitting on the couch with a self-help book. Nor is it talking to yourself in front of the mirror. For psychotherapy to be therapeutic, it needs more than just “good intentions.”
It includes:
– Safety
– Guidance
– Feedback
– Mirroring
And you know what? These are not things you can easily offer yourself on your own. Not because you are lacking something, but because… you are you.
What can you do on your own (that is useful)?
Not everything is black and white. There are things you can do on your own that help.
1. Emotion diary
Write down how you felt each day. When did you get angry? When did you feel afraid? What preceded it?
2. Mindfulness
Take 3 minutes and focus on your body and your breathing. See where your mind goes. Without judging it.
3. Psychology books and podcasts
There are excellent resources out there. However, don’t see them as a cure, but as an aid.
4. Recording negative thoughts
As soon as a thought like “I’m worthless” comes to mind, write it down. Then ask yourself, “Is there any evidence for this?”
These are called “cognitive techniques” and come from cognitive-behavioral therapy.
Why can’t it replace the specialist?
You cannot see your “blind spots.” Just as a car has areas that cannot be seen in the mirror, so does the soul. You need someone from outside to tell you, “Look at it this way.”
There is no room for in-depth processing
The therapist is not just a listener. They are someone who helps you see beneath the surface. Where you may be afraid to go alone.
You confuse self-awareness with resolution
You may “understand” why you are the way you are. But that doesn’t mean you can change it on your own.
Self-healing and self-therapy: are they possible?
It’s a term that sounds great. Yes, self-healing is possible, but not in all cases. It’s not bad to start on your own. The problem is staying there when you feel like you’re not making any progress.
If, for example: the panic attacks continue, the depression doesn’t go away, the same thoughts torment you for months, then you don’t need another book. You need a person. A specialist.
When is it worth saying “enough is enough” and seeking help?
When:
– You feel “stuck” without understanding why.
– The same situations repeat themselves over and over again.
– Self-observation becomes self-flagellation.
– You can no longer bear to “fight with yourself.”
You can start with a free informational appointment, no pressure, no commitment.
Example from practice
“I tried on my own for two years. I read everything. I journaled. I listened to podcasts. I even created my own exercises. But my relationship with others didn’t change. I was constantly tired. In the second session, I understood things I had never seen before, no matter how hard I tried on my own.”
– Christos, 36 years old
What makes psychotherapy a “therapy”? First of all, it is not:
– Knowledge.
– Technique.
– Relationship.
The therapeutic relationship is the “container” that holds you, your traumas, your history. That is where change happens.
Psychotherapy on your own – Yes, but to what extent?
Self-observation is valuable. Self-care is essential. But when your inner voice cries out, don’t silence it by saying, “I can do it myself.”
Psychotherapy is not a luxury. It is a relationship with yourself, with a companion.
Instead of searching, take the first step
You can start today. No commitment. No pressure. You don’t have to do everything on your own. No one is strong because they don’t ask for help. Quite the opposite.
