Self-Guided Therapy

4 therapeutic activities that aren’t meditation

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Therapeutic practices enrich our wellbeing and overall quality of life. Rather than approaching therapy as a fix for what’s wrong — a restrictive mindset that can reinforce negative self-perceptions — ask yourself, What would I rather be doing instead? The more we engage in beneficial activity, the fewer resources we dedicate to unfulfilling endeavors!

Here are four alternatives to meditation to get you started:

1. Gratitude journaling: regularly writing about something for which you’re thankful can improve sleep and encourage resilience and optimism overtime. If you find yourself in a period of loss and hopelessness, gratitude journaling 10 minutes before bed is a light lift with proven benefits.
2. Forest bathing: spending quiet time in green spaces relieves our minds of constant stimulation in the form of screens, noise, and other distractions. If you find yourself constantly seeking activity, forest bathing may challenge the part of you that refuses to rest.
3. Doodling: the simple act of moving a pen across paper — purposefully or not — also relaxes the mind and redirects focus. If you need to quell anxiety or maintain concentration, reach for the nearest writing utensil.
4. Taking a class: learning something new encourages creativity and a growth mindset. If you’re feeling stuck or your confidence has taken a hit, taking a class creates momentum and reminds us that we’re all imperfect beings trying to do (and be) better.