Therapy Techniques: Tools to Support Your Mental Well-Being

As we learn more about mental health and well-being, it becomes important to be aware of certain tools and techniques that can be used in our daily life to take care of oneself. Since mental health includes our emotional, behavioral, social, and cognitive well-being, it affects how we think, feel, and act. While making healthy choices is something we often hear about, it is helpful to know what steps can actually benefit our well-being. Though therapy is a professional space conducted by trained persons, knowing a few basic techniques that we can apply in our lives can surely be helpful. iDare aims to create awareness on this. 

An Understanding of Communication Skills

Most conversations starting from our childhood lack basic empathy. Communication forms the base of any human relationship, and establishing empathy and a sense of understanding is at its core. Did you know communication is also one of the key areas therapists are trained on for successful therapeutic relationships? Yet, we often take good communication for granted.

Communication can be subtle and multi-layered; an overt message often conveys a secondary message. While we may not be conscious of the latter, it has considerable potential to affect our relationships. Even subtle changes in communication style and content can alter the other person’s experience of the relationship, their progress, how they see themselves, and their potential for change.

There are multiple ways of communicating such as verbal communication, vocal communication, body language, and touch. All of them play a vital role in the way we send and receive messages. The ability and capacity to understand and share feelings can be encouraged through empathy. Nonverbal factors add to verbal communication by improving its accuracy and efficiency. Feelings and emotions are often more fully and accurately revealed nonverbally.

Repair After Rupture

Many factors can lead to a breakdown in a relationship, including misunderstanding, mistrust, and disagreement. Good communication and related techniques can repair ruptures and lead to better outcomes.

Some key techniques include:

Communicating with a calm headspace without getting emotional
Allowing space for both parties to speak their turn
Acknowledging and validating the other person’s feelings even if the speaker did not intend to make them feel a certain way
Apologizing without “if’s” and “but’s” when there has been a mistake
Taking accountability for words and actions
Using “I” statements instead of accusatory phrases while expressing
Listening calmly and actively without interrupting
Agreeing on changing behaviours or making amends if needed, and sticking to them consistently

Repair and rupture techniques work excellently in all relationships, especially parent-child relationships, with parents repairing after ruptures to model positive behaviour for the child. In adult relationships, repair should be intended to make the relationship a safe and empowering space for both people involved rather than just to pacify or vent.

Please remember, these techniques are in no way a substitute for an actual therapy session. If someone is struggling with their mental health and it is affecting day-to-day life, it is imperative to consult a trained professional.

If you or somebody you know needs help understanding therapy techniques in depth or is stressed with issues related to mental health, consider reaching out to our ‘Support’ and ‘Engage’ verticals for affordable and inclusive help! 

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