Paging Dr. Me, Myself

and I

Is today just not your day? Maybe it’s not your week either, or it hasn’t been your month.

If you’re feeling down but not ready to seek professional help, there are ways to be your own therapist. Try these DIY pick-me-ups, and then decide if you should make an appointment.

Acknowledge your emotions as normal.

Humans are special because of their range of emotions. Unfortunately, happiness isn’t the only one. When you feel sad, angry, resentful, lonely, hurt or disappointed, remind yourself that everyone feels these emotions, and let yourself experience them fully.

However, don’t wallow indefinitely.

It’s both healthy and necessary to spend time immersed in your feelings—that’s how you come to understand them. Allow yourself a set amount of time to deliberately ruminate. At the end, get up and engage in a new activity to end those thought processes so your troubles can’t follow you so easily.

Lend an ear.

Channel your

emotions.

Busy your mind by diving into something productive. Journaling, playing music and coloring are great ways to express yourself during hard times while focusing on something positive. Not your activities of choice? How about taking a bike ride or going for a walk? Browse Pinterest for a craft you can try, or plant some seeds so you can look forward to the sprouts.

Cozy up.

Closeness to other people releases oxytocin in our bodies, and oxytocin promotes calmness. Ask someone for a hug. If you’re not near a loved one, snuggle up to your pet daily or take up volunteering at an animal shelter. Time with fuzzy critters is scientifically proven to boost moods as well.

Laughter is the best medicine.

A therapist would certainly suggest time with friends—where will you feel better than with people who make you smile? Laughing stimulates different areas of the brain centers that raise pain tolerance and improve the immune system. Seek out situations that will bring you some sunshine and you’ll feel the weight lift.

Remember that professional help is still out there.

If your emotional distress persists or begins disrupting your daily life, don’t skirt seeing a therapist just because of cost. Many universities have associated practices that offer cheaper options, and some psychologists charge patients based on what they can afford.

Focusing outward on others is part of a therapeutic approach called dialectical behavior therapy. If a friend had a terrible day, offer to come over and make dinner for two. Taking care of them for an evening distracts you from your own troubles, and chances are, you’ll get to share what you’re going through with your friend, too.

What’s Your $ Vice?

Clothes and shoes. First, think about your wardrobe deliberately and make a list of items you’d like to add instead of just browsing the racks. When you check the tag, ask yourself if you’ll wear it once for every dollar you spend. Shoes that cost $50 are only worth it if they’ll return on the investment.

Drinks with friends. Gather for a fancy cocktail night or lowkey wine hangout at a friend’s house. Bring your beverage of choice, and enjoy each other’s company without paying a tab for overpriced drinks.

Going to the movies. Those tickets ain’t cheap. Instead, rent new releases at home using a streaming service like Amazon or Roku. Stock some dollar store boxed candies in your pantry to pair with popcorn for impromptu screenings at home.

Beauty products. With so much variety in the hair and makeup department, how can a gal (or guy!) resist? Sign up for a monthly subscription service like Birchbox or Ipsy. They cost $10 on average and most offer points to members. Knowing you’ve already spent money on beauty products this month will keep you from grabbing everything on the shelves.

Why? Because we all share the vice of buying unnecessary goodies while we cruise the aisles. Chances are you’ve got another excessive spending vice or two to kick, and we can help.

Track Your Spending

For 60 days, keep all of your receipts and write down the amounts of all your online or in-app purchases. You may already know where you spend excessively, but totaling the numbers on paper may shed some light in unexpected places. Are any of these gobbling your spare change?

Groupon is a life saver when you find a deal for something you want or need, but it can also suck you in with deals on foods and services that you don’t. Delete the app to remove temptation and only use the site if you’re looking for something specific.

Coffee every morning. A Starbucks grande latte costs $3.65, so going daily can cost you nearly $20 a week. Instead, buy an adorable to-go cup you love and brew a local coffee blend at home. We love JOCO mugs because they’re travel- and environment-friendly jococups.com).

REMEMBER: When coming up with alternatives, make sure they’re something enjoyable. If you don’t like cooking, you’ll probably never make DIY Chipotle at home. Make sure your alternative is realistic and works for you.

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