What is Acceptance and Commitment Therapy? – An Overview

Acceptance and Commitment Therapy (ACT) is based on the idea that struggling with and trying to change your thoughts and emotions actually increases your distress.  It focuses on learning to accept difficult thoughts and emotions without believing in them, and helps you work toward committing to living a meaningful life in alignment with your deepest values. Continue on for a thorough AAcceptanceand Commitment Therapy overview.

Acceptance and Commitment Therapy (ACT—pronounced as the word “act”) is a mindfulness-based behavioral therapy.  ACT uses a mix of metaphors, stories, paradox, acceptance skills, and mindfulness techniques, along with experiential exercises and values-guided interventions.

The core ACT interventions focus around two main goals:

(1) cultivating acceptance of unwanted private experiences, and

(2) committing to action towards living a valued life.

ACT does not focus on reducing symptoms but instead encourages you to accept your inner distress instead of trying to control it.  Many people find their symptoms decrease faster as a result!

Continue reading “What is Acceptance and Commitment Therapy? – An Overview”

Self Care Activities for Adults

Practicing self-care can feel overwhelming and undeserved, but if you break it down into smaller pieces, it’s easier to manage.  Self-care is the foundation for healing and wellness, and you can practice by taking the time to do simple self-care activities that nurture your physical, emotional, and spiritual self — learning how to take care of yourself.  Treat yourself as you would a dear friend.  You deserve it!

Examples of Physical Self-Care

Continue reading “Self Care Activities for Adults”

DIY Self-Therapy

Welcome to DIY Self-Therapy!

At DIY Self-Therapy, you learn self-therapy skills and self-help for anxiety, depression, and life’s rough patches.  Many of these skills and resources draw from cognitive behavioral therapy, acceptance & commitment therapy, and dialectical behavior therapy, as well as from years of being a therapist, the education that entailed, my life experiences, and the wisdom of others.

DIY Self-Therapy can be a good first step when you aren’t sure what to do, when you’re having a hard time, or if you’re not sure you’re ready for therapy.  Or it can help you reinforce skills and techniques you’ve learned or are learning in therapy. Whatever your situation, self-therapy is convenient, flexible, and custom made for you, by you.  It’s the most important DIY project you can do.

If you don’t feel better after trying self-therapy, or you feel worse, please talk to a therapist or your doctor.

*If you are in crisis, check out our crisis page.

“Am I Depressed?” – Quiz & Depression Symptoms

Do you ever ask yourself, “Am I depressed?  Or am I just sad?  Numb?  Angry?”  You might want to take a depression quiz, but are overwhelmed by the varied selection online and are unsure which is the best “Am I depressed?” quiz to take.  The catchy ones where you pick an animal and a color are fun and all but don’t really give you the information you’re looking for.

 

To get an actual diagnosis for depression you will need to talk to a mental health professional and they will do an evaluation and an assessment to see if you meet the criteria for a depressive disorder. Some of the symptoms of depression include the following:

Continue reading ““Am I Depressed?” – Quiz & Depression Symptoms”

About Me

Welcome and thanks for being here!

I’m Celtiyote* and I’m a licensed professional counselor, a life coach, a single parent to 3 teens, a cat-lover, an avid reader, and a music-addict.  Oh, and I run this website you’re on, too.

At DIY Self-Therapy, I share self-therapy skills and self-help for anxiety, depression, and life’s rough patches. For inspiration, I draw from cognitive behavioral therapy, acceptance & commitment therapy, and dialectical behavior therapy, along with my clinical experience, my formal counseling education, my life experiences, and the wisdom of others.

While I am a licensed professional counselor (LPC), the information provided at diyselftherapy.com (and its FB page) is intended for information and skill-building purposes only, not to treat clinical levels of depression or anxiety or other mental illness. People seeking a diagnosis or treatment of depression, anxiety or other mental illness should consult a medical practitioner or mental health professional.

In addition to my professional experience, I also have personal experience with depression, anxiety, and some of their nasty friends.  People helped me and I helped myself, and I pay it all forward.  I wouldn’t trade it for anything.

If you have questions or suggestions, feel free to email me at celtiyote@diyselftherapy.com.  Thanks for being here!

*****

If you don’t feel better after trying self-therapy, or you feel worse, please talk to a therapist or your doctor.

*If you are in crisis, check out our crisis page.

**If you are feeling suicidal or homicidal, call 911 or go to the closest emergency room.**

 

*I go by Celityote online for privacy reasons.  Feel free to contact me anytime at celtiyote@diyselftherapy.com.

 

DIY Self Therapy

At DIY Self Therapy, we aim to provide only quality resources from evidence-based therapy practices, so that you will have the best chance of success managing your emotions, healing your pain, and improving or maintaining your mental health and emotional wellness.  We don’t want to waste your time or money – we just want to help you help yourself!

DIY Self Therapy can be a good first step when you aren’t sure if you’re ready to seek professional help, if you are homebound or have mobility issues, or if you live in an area without many resources. Some of you may have been in therapy in the past and are looking for a quick mental or emotional “tune-up” or you may be in therapy and want to reinforce skills you are learning there.  You are all welcome here.

Whatever your situation, self therapy is convenient, flexible, affordable, and custom made for you, by you.

And all of our content is therapist-tested and approved!

Our foundation here at DIYSelfTherapy.com is built from these therapy approaches:

Acceptance and Commitment Therapy

Acceptance and Commitment Therapy (ACT) is based on the idea that struggling with and trying to change your thoughts and emotions actually increases your distress.  It focuses on learning to accept difficult thoughts and emotions without believing in them, and helps you work toward committing to living a meaningful life in alignment with your deepest values.

To learn more about ACT, check out Self ACT – What is Acceptance and Commitment Therapy?

Dialectical Behavior Therapy

Dialectical Behavior Therapy (DBT) is based on the idea that people struggling with depression need to improve several important life skills, including those that involve regulating emotions,  bring present in each moment, navigating interpersonal situations effectively, and tolerating distress and surviving crises without making situations worse.

DBT includes four sets of behavioral skills:
(1) Mindfulness—the practice of being fully present in this one moment
(2) Distress Tolerance—how to tolerate pain instead of fighting it
(3) Interpersonal Effectiveness—how to say no and how to ask for what you want while maintaining your self-respect and your relationships
(4) Emotion Regulation—how to change the emotions you want to change

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is based on the idea that your thoughts cause your feelings and behaviors, and that by changing your thoughts, your feelings and behaviors will change, too.  CBT focuses on the idea that all people have undesirable situations or problems, whether they get upset about them or not.  If you are upset about your problems, you now have two problems — the problem itself, and our upset emotions and thoughts about it.  CBT helps you learn how to more calmly react to your personal problems so that you not only feel better, but are also able to use your knowledge, intelligence, energy, and resources to resolve your problem.

To learn more about Cognitive Behavioral Therapy, read Self Cognitive Behavioral Therapy (Self CBT)

If you don’t feel better after trying self-therapy, or you feel worse, please talk to a therapist or your doctor.  Self-therapy is NOT a substitution for professional help. Self-therapy can supplement therapy or even prevent the need for professional help, but it does not take the place of professional mental health services for serious mental illnesses.

 

*If you are in crisis, check out our crisis page.

**If you are feeling suicidal or homicidal, call 911 or go to the closest emergency room.**

Terms of Use

 

Privacy Policy for diyselftherapy.com

If you require any more information or have any questions about our privacy policy, please feel free to contact admin@diyselftherapy.com.

At diyselftherapy.com, the privacy of our visitors is of extreme importance to us. This privacy policy document outlines the types of personal information is received and collected by diyselftherapy.com and how it is used.

Log Files

Like many other Web sites, diyselftherapy.com makes use of log files. The information inside the log files includes internet protocol ( IP ) addresses, type of browser, Internet Service Provider ( ISP ), date/time stamp, referring/exit pages, and number of clicks to analyze trends, administer the site, track user’s movement around the site, and gather demographic information. IP addresses and other such information are not linked to any information that is personally identifiable.

Cookies and Web Beacons

diyselftherapy.com does not use cookies.

DoubleClick DART Cookie

.:: Google, as a third-party vendor, uses cookies to serve ads on diyselftherapy.com.
.:: Google’s use of the DART cookie enables it to serve ads to users based on their visit to diyselftherapy.com and other sites on the Internet.
.:: Users may opt out of the use of the DART cookie by visiting the Google ad and content network privacy policy at the following URL – http://www.google.com/privacy_ads.html

Some of our advertising partners may use cookies and web beacons on our site.

These third-party ad servers or ad networks use technology to the advertisements and links that appear on diyselftherapy.com send directly to your browsers. They automatically receive your IP address when this occurs. Other technologies ( such as cookies, JavaScript, or Web Beacons ) may also be used by the third-party ad networks to measure the effectiveness of their advertisements and/or to personalize the advertising content that you see.

diyselftherapy.com has no access to or control over these cookies that are used by third-party advertisers.

You should consult the respective privacy policies of these third-party ad servers for more detailed information on their practices as well as for instructions about how to opt-out of certain practices. diyselftherapy.com’s privacy policy does not apply to, and we cannot control the activities of, such other advertisers or web sites.

You can opt out of all communication with diyselftherapy.com simply by leaving this page.

If you wish to disable cookies, you may do so through your individual browser options. More detailed information about cookie management with specific web browsers can be found at the browsers’ respective websites.

 

Crisis Numbers

If you know someone is in immediate danger, call for emergency services!

United States

Emergency: 911

National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
National Hopeline Network: 1-800-SUICIDE (784-2433)
Self-Harm Hotline: 1-800-DONT CUT (366-8288)
National Parent Helpline: 1-855- 4A PARENT (1-855-427-2736)
National Child Abuse Hotline: (800) 422-4453 or (800) 4-A-CHILD
Rape & Incest National Network Crisis Hotline: 1-800-656-HOPE (1-800-656-4673)
National Domestic Violence Hotline: 1- 800-799-7233
Family Violence Helpline: 1-800-996-6228
Planned Parenthood Hotline: 1-800-230-PLAN (7526)
American Association of Poison Control Centers: 1-800-222-1222
National Council on Alcoholism & Drug Dependence Hope Line: 1-800-622-2255
National Crisis Line – Anorexia and Bulimia: 1-800-233-4357
GLBT Hotline: 1-888-843-4564
TREVOR Crisis Hotline: 1-866-488-7386
Veterans Crisis Line: 1-800-273-8255, press 1
AIDS Crisis Line: 1-800-221-7044
National Human Trafficking Resource Center: 1-888-373-7888
National Runaway Safeline: 1-800-RUNAWAY (1-800-786-2929)
Local referrals: 211

 

Text-based services

 Lifeline Crisis Chat (Online live messaging): http://www.crisischat.org/
National Human Trafficking Resource Center: text HELP to BeFree (233733)
Crisis Text Line: Text “START” TO 741-741 or “Send Message” at facebook.com/crisistextline to connect you to a live Crisis Counselor.
 

UK & Republic of Ireland

Emergency: 112 or 999
Hotline: +44 (0) 8457 90 90 90 (UK – local rate)
Hotline: +44 (0) 8457 90 91 92 (UK minicom)
Hotline: 1850 60 90 90 (ROI – local rate)
Hotline: 1850 60 90 91 (ROI minicom)
YourLifeCounts.org: http://www.yourlifecounts.org/need-help/crisis-lines

Canada

Emergency: 911
Hotline: 1-888-353-2273
YourLifeCounts.org: http://www.yourlifecounts.org/need-help/crisis-lines

Australia

Emergency: 000
Lifeline.org: https://www.lifeline.org.au/Get-Help/Online-Services/crisis-chat
LifeLine Australia: 1-300-13-11-14
YourLifeCounts.org: http://www.yourlifecounts.org/need-help/crisis-lines

Spain

Emergency: 112
Telefono De La Esperanza – 963916006 – http://telefonodelaesperanza.org/llamanos

Argentina

Emergency: 911
Recuerde siempre que si usted esta en una situación de emergencia debe comunicarse con los teléfonos: *107 (SAME-Sistema de Atención Medica de Emergencia), *911 (Emergencia policial), para atención telefónica inmediata. Si desea orientación telefónica a familiares y amigos, déjenos su mensaje y teléfono. Nos comunicaremos con usted.

South Africa

Emergency: 10 111 for police or 10 177 for an ambulance
24hr Helpline: 0800 12 13 14 or SMS 31393 (and we will call you back)
Depression and Anxiety Helpline: 0800 70 80 90
YourLifeCounts.org: http://www.yourlifecounts.org/need-help/crisis-lines

New Zealand

Emergency: 111
Lifeline 24/7 Helpline: 0800 543 354
Suicide Crisis Helpline: 0508 828 865 (0508 TAUTOKO)
YourLifeCounts.org: http://www.yourlifecounts.org/need-help/crisis-lines

Germany

Emergency: 112
Hotline: 800 111 0111
Hotline: 0800 111 0222
YourLifeCounts.org: http://www.yourlifecounts.org/need-help/crisis-lines

 

Last updated 3/5/2017.

If you have any addition or suggestions or notice an error, please let us know at admin@diyselftherapy.com.  Thank you and stay safe!