Self-Healing Techniques for a Happier and Healthier Mind

We hear the term “self-healing” thrown around a lot these days online and in the media. But what does it mean, exactly, and is it possible for those of us living with stress and mental health challenges to actually self-heal?

“I like to define self-healing as a process of intention around addressing and improving one's own well-being,” says Amber Thornton, PsyD, clinical psychologist and author of A Parent's Guide to Self-Regulation. This might include recognizing emotional distress, actively engaging in practices to promote emotional healing, identifying negative thought patterns, and improving your overall health and well-being, Dr. Thornton says.

We have an understanding of how our bodies have the capacity to self-heal, such as when you have a cut on your hand and it heals in a few days, says Shari B. Kaplan, LCSW, clinical social worker at Cannectd Wellness. The same is true of our psyche, she says.

“There is a natural intelligence in our body that will bring our body back to what is called homeostasis,” Kaplan describes. “In the context of mental health, it's about aligning with our true self—the compassionate, courageous, curious, creative part of us that has many strengths to overcome challenges, process emotions, and foster psychological resilience.”

Here, we’ll take a closer look at the process of self-healing, including how to do it, how to incorporate it into your life, and when to seek help from a mental health professional on your journey.

Understanding the Self-Healing Process

Self-healing is about identifying areas in your life where you have experienced pain, trauma, or daily stressors/challenges. Then, it’s about coming up with practices in your daily life to promote healing.

“Remember, self-healing is a journey, not a destination,” Kaplan emphasizes. She urges people to be patient and compassionate with themselves as they explore self-healing practices and find what resonates with them.

She also emphasizes that you should not undertake the self-healing process without help. “It’s a journey that you do not need to take alone; we are wired for connection,” Kaplan says. Reaching out to a trusted professional when needed can—and in many cases, should—be part of your process.

Dr. Thornton stresses that self-healing works best when you are consistent and actively involved in the process. “A good metaphor for self-healing is how our bodies grow stronger after a workout,” she says. We know that the more energy we put into our workout, the stronger we can become.

“Similarly, the more that you actively invest in your well-being, the stronger, healthier, and more resilient it becomes,” Dr. Thornton explains.

According to Kaplan, the benefits of self-healing are numerous, and can include:

• Increased resilience
• Greater self-awareness
• Improved emotional regulation
• Increased feelings of empowerment, purpose, and worthiness
• A more holistic understanding of well-being
• A greater ability to recognize the interconnectedness of your mind, body, and spirit
  

Techniques and Strategies for Self-Healing

Self-healing is all about implementing healthy and sustainable routines into your daily life that enhance and support wellness and healing. It usually involves a multi-faceted approach, where you incorporate more than one healing modality into your life. The important thing is that these are practices that you enjoy and that you can be consistent with.

Dr. Thornton shared her tips for activities to incorporate into your life for self-healing:

• Add meditation into your daily routine, as quieting the mind through meditation and breathing are effective ways to manage stress and increase self-awareness.
• Consider journaling, because writing down feelings and thoughts has been shown to reduce anxiety, depression and PTSD in some studies.
• Establish a daily gratitude practice, which can increase life satisfaction, reduce anxiety and depression and help shift your mindset toward positivity.
• Incorporate physical activity into your day, which is known to boost your mood and decrease stress.
• Ensure that you are sticking to a healthy diet, because nourishing your body with balanced meals provides the nutrition and energy needed for you to feel mentally and emotionally well.
• Emphasize sleep hygiene, which involves prioritizing sleep, having a relaxing bedtime routine, and getting adequate sleep for your body each night.
• Learn to set boundaries, which may involve saying “no” when necessary and prioritizing your own emotional well-being.
  

Self-Healing for Mental Health

If you have a serious mental health condition, self-healing should not replace care by trained mental health professionals. However, it can be used alongside other mental health care you are receiving, and can increase your ability to heal and function at your best. It can be empowering to add self-healing practices into your wellness routines.

“It's very important to note that while self-healing techniques can be a powerful support system, they are not a replacement for professional treatment,” says Dr. Thornton. “If you're experiencing severe stress, anxiety, trauma, or depression, consult a licensed therapist or mental health professional for a personalized treatment plan.”

Dr. Thornton shared ideas for the role that self-healing can play in addressing some common mental health conditions.

Self-Healing for Stress and Anxiety

Mindfulness techniques like guided meditation and deep breathing can be especially useful for individuals with anxiety, as they help calm the nervous system and manage anxious thoughts, according to Dr. Thornton.

Incorporating some techniques from cognitive behavioral therapy (CBT), such as practicing identifying and challenging negative thought patterns, can also be helpful.

Self-Healing for Depression and Mood Disorders

Depression and other mood disorders are usually primarily managed with therapy and/or medication. Still, adding in some adjunct therapies can be helpful as well. Dr. Thornton says that light therapy (phototherapy) can be helpful for people who experience seasonal depression, who would benefit from more regular sleep patterns, and who are looking to boost their mood.

Other options Dr. Thornton recommends include positive self-talk and activity scheduling, which is where you plan activities to participate in that you previously enjoyed, and make a point of trying them even if you feel resistant.

Creating a Self-Healing Routine

So, how do you go about adding these self-healing activities into your day to day life? Here are Kaplan’s tips to get you started:

• Begin your day with a few minutes of guided meditation and/or deep breathing
• Take daily mindful walks, where you notice the sights, sounds, smells, and other sensations around you
• Set a daily intention, which can focus on how you want to feel that day; then, set reminders on your phone or place Post-it notes in your space to remind yourself of this intention
• Take regular, scheduled breaks to check with yourself, your body, your emotions, and your thoughts
• End your day with a gratitude practice and a calming bedtime ritual

Dr. Thornton notes that implementing self-healing into your day is a step by step process. “Start small, build gradually, and don't overwhelm yourself,” she suggests. “Begin with one or two practices you can easily integrate into your day; as they become habitual, add more techniques.”

Resources and Support for Self-Healing

When it comes to self-healing, you are not meant to do this alone. First of all, it can’t be emphasized enough that connecting with a trained mental health professional can be vital.  “Therapy can be an integral part of the self-healing process, especially for people who are struggling with severe mental health conditions,” Dr. Thornton says.

Besides therapy, gathering resources to help you on your journey is important. Kaplan suggests the following as a starting point as you begin integrating self-healing practices into your life:

• Look for books on mindfulness, self-compassion, and trauma-informed practices written by mental health professionals or other experts in the field
• Download apps for guided meditations, gratitude, exercise, sound healing, and self regulation
• Seek out in-person and online communities focused on mental health and personal growth
• Consider attending nature-based activities and outdoor retreats
  

The Bottom Line

Self-healing involves making intentional efforts to integrate healing activities and mindsets into your life. This may include meditation, journaling, exercising, challenging negative thoughts, setting boundaries, and improving sleep.

Each of us will find the practices that work best for us, but the idea is to make healing and growth a priority in your life. Keep in mind, too, that self-healing isn’t meant to be done alone: most of us find value in incorporating professional therapy and community support as part of our healing journeys.