I apologize in advance for my long answers. I have trouble articulating all I have to say with brevity. I am thinking about you, I understand, and I care.
Once my counselor had me keep a written journal as part of my therapy. If you mention to your therapist it is easier for you to get it out in writing then most likely she will help you find a way to incorporate that into the therapy. If not, you can directly ask the therapist to do so. Bring in things you’ve written down.
I go to therapy, and group therapy. There are so many different types of therapies out there. Some that I am getting now are Dialectical Behavior Therapy and EMDR, which has been a real trippy experience for me.Another therapy some people try is cognitive behavioral therapy. So there are different kinds of therapies, and different personalities and qualities of therapists. Just because it didn’t work great for you last time doesn’t mean the next won’t be great. Chemistry can be a factor. You just mesh well with some people in life more than others. Out of my personal experience I would say don’t give up just because one particular therapy method, or one particular therapists personality, doesn’t suit you. Sometimes you hate one therapist and LOVE the next. If it hasn’t worked for you before I encourage you to keep trying different therapists that use different approaches. Find one that suits you and your needs.
Some smaller scale things you can do on your own that I have found personally helps me:
1. Positive thinking. When you get a negative thought, reject it, and tell yourself the opposite. “I reject that reality and replace it with my own”. Choose to reject the negative thought.
2. Positive affirmations, counting blessings, anything to focus on positives
3. Meditation (has helped me I think more than therapy)
4. Friendship. Isolation seems to make everything worse. Having an understanding friend to just talk to can feel as cathartic as talking about it to a counselor. Sometimes it just helps to have a friend to listen.
5. Keep busy.Force yourself to spend some time volunteering or working on something positive. Get involved in a class or club, exercise, just get up and go do something to break the cycle of negative thoughts. Sitting there chasing my psychological tail in my own head makes things worse..
6.Working on my self esteem has helped a lot. I had to forgive myself for some of my mistakes. I had to stop putting myself down, look at my positive qualities, and work on loving myself forgiving myself and accepting myself. This has helped some. If you just want to narrow things down to one single target, google self esteem improvement or check out books on it, and just work on that alone.
7. Developing some coping tools has helped some. Little things like stress management techniques help a lot. Information is easy to find online.You can get self help books or do online research into coping skills.
Sometimes honey, we have to admit we just can’t do it on our own and need help. I do, and I take all the help I can get. If you need a friend message me.