Today, more people are making psychotherapy a part of their self-care practice. In the same way they have personal trainers, they are investing in therapists -- and that’s a good thing. The benefits of therapy are vast, including having an objective perspective on happenings in your life, a sounding board for you to talk through options before taking action, a place where you can deepen self-awareness, access resources to support your growth and personal development, and much more.
But you may cringe at the idea of being up in an office talking through your feelings, and I get it! Sometimes, the couch may not be what you need at the time. Sometimes, you simply need to get out and about or explore your experiences in ways where words alone won’t do.
As a psychotherapist, I help clients get in touch with their emotions and change negative thinking and problematic behavior. I’ll sometimes encourage writing, moving, drawing, getting sunshine and even deep breathing as a way to explore and express feelings, develop coping and relaxation strategies, support healthy relationships and manage conflicts.
When it comes to therapy, talking it through isn’t the only solution. Here are ten ways to get off the couch and still find transformation and healing. While not all are therapy in the clinical sense, all can be therapeutic.
Move your body.
Dancing around the kitchen to your favorite Beyoncé song can certainly be fun (been there, done that!), but there are many more benefits to moving than exercise and a good time. Dance and movement help you connect with your body and contribute to your brain’s health. Science shows that the mental benefits include improved memory and strengthened neural connections. Dance and movement therapy helps address issues such as poor self-esteem, anxiety, depression, and traumatic stress. In an article exploring dance and movement therapy in Scientific American magazine, Columbia University neuroscientist John Krakauer called synchronizing music and movement a “pleasure double play” because music stimulates the brain’s reward centers, while dance activates its “sensory and motor circuits.” To find a dance movement therapist, try the American Dance Therapy Association.
Take a hike.
Because it tends to be a little bit more challenging than a casual stroll through the park, hiking can give you a cardiovascular boost as well. A Harvard University article noted that hiking -- especially on uneven terrain -- can engage your core and enhance your balance while relieving stress as well.
Get artsy.
Regardless of whether you consider yourself creative, making art makes for potent therapy. A Michigan State University article describes the benefits of art therapy for people of all ages, suggesting that it helps “tap into your inner thoughts, feelings and experiences through creative expression.” When combined with talk therapy, the article explains, art therapy can “help people deal with strong emotions, increase self-awareness and self-worth and decrease stress and anxiety.” Art therapy can include drawing, painting, coloring, sculpting and more. To find an art therapist near you, visit the American Art Therapy Association’s therapist locator.
Go outside and play.