What are the Self-CarE Basics?

Dr. Larry Cohen, Therapist and Life Coach, Voorhees NJ (856) 352-5428 Contact NJ Therapy & Life Coaching

Before therapy begins, I always ask my clients about self-care - are you taking care of yourself physically and are you working some basic life skills? 

Mental health problems like depression and anxiety cannot be SUCCESSFULLY treated if there is an underlying physical condition that needs attention. When was the last time you visited your primary care doctor for a check-up? And if you don’t have a primary care doctor, I suggest you find one now.

having a physical BEFORE beginning counseling is always recommended. Working in therapy to reduce and resolve mental health symptoms may be ineffective if A PHYSICAL PROBLEM is AFFECTING your mood.

You don’t want to spend weeks in therapy and then discover that you have a hormonal imbalance that is creating feelings of depression and anxiety. Before you start psychotherapy, YOU MUST visit your doctor for a complete checkup. This is an essential part of self-care.

Prior to therapy you also need to take an inventory of any medications or supplements you are taking. Medication can effect your mood. Make sure to review your medications with your primary care doctor or psychiatrist, and report any mental health symptoms you are experiencing.

I suggest you write down any signs or symptoms of physical and/or mental health problems you are having. Bringing in a list helps the doctor who is treating you to understand in detail why you came to see them.

If you are taking psychotropic medications to treat mental health problems such as anxiety or depression and you don’t think that they are working (or not working well enough), be certain to report all of the emotional problems you are having, and the intensity of those problems. Ask your doctor if you think you may need a change in your medication regimen.

During our initial therapeutic assessment I review with you everything you put in your body. I want to know what food, drinks, supplements and medications you ingest. Many mental health problems can be caused by simple things that we overlook.

For example, if you come in with symptoms of anxiety and then tell me that you drink sodas, energy drinks, or coffee each day, you will realize that all of these drinks contain caffeine, and too much caffeine can lead to anxious feelings.

If you cut down or stop drinking caffeinated drinks, it is easy to re-assess your level of anxiety and determine if therapy or medication for your anxiety is necessary.

Nicotine can also lead to anxiety. Are a smoker or vapor, or do you use nicotine gum or lozenges? You need to inventory how much nicotine you ingest. Although it is very difficult to stop nicotine use, either stopping altogether or at lease knowing how much you ingest is essential.

Alcohol and drug use is an extremely important part of your inventory. Alcohol can be the cause of depression, marijuana can cause hallucinations, and cocaine can create extreme anxiety. If you are an active alcoholic or an addict, you may be experiencing symptoms of a myriad of mental health disorders.

Determining if your substance use is problematic or addictive must be identified. You must determine whether your use of substances is the cause of your symptoms. If your symptoms are not there when you are not using substances, then you may be experiencing substance induced symptoms.

Exercising is another form of self-care. You may dread it, or it may have become low on your priority list, but regular exercise has physical AND mental health benefits. To feel better both inside and out, add exercise to your weekly routine. Exercising can be an essential act of self-care. It helps you maintain good physical health and mental health.

Staying social is also an act of self-care. Are you isolating or are you spending time with others? Nothing feeds depression more than isolation. Getting out and visiting friends and relatives, or inviting them over for a visit is another act of self-care.

If you are depressed you may not have the energy to get out. If so, start calling those you are close to - the people that you love and care about and those who love and care about you.

Finally, there may be small things in your life that may be impacting your mood that you can eliminate without much effort. For example, sit down and pay some bills to lower anxiety, or go through and organize a pile of mail, or (ugh), clean your home (at least 1 room to start). All of these - and starting therapy - are acts of self-care.