10 Proven Self Therapy Techniques to Overcome Anxiety and Depression

Imagine waking up every day with a heavy heart and a mind filled with anxious thoughts. You live far from doctors, without access to the internet, and there’s no way to get help. It feels like you’re trapped in your own mind, with no way out. But the truth is, even without professional help, you can still heal. This guide will teach you how to cure anxiety and depression with self-therapy using evidence-based approaches. No doctors. No fancy tools. Just you and a few simple techniques.

1. Ground Yourself in the Present Moment

When anxiety strikes, it feels like you’re losing control. Your thoughts race, and the future seems terrifying. The first step to manage these feelings is to ground yourself in the present moment. Grounding is a powerful technique to bring you back to reality.

Try this method called the 5-4-3-2-1 technique:

See: Look around and name 5 things you can see right now.
Touch: Identify 4 things you can physically touch.
Hear: Listen and point out 3 sounds you can hear.
Smell: Smell 2 things around you.
Taste: Acknowledge 1 thing you can taste.

This exercise helps to redirect your mind from anxious thoughts to the real world around you. It forces your brain to focus on your senses and pulls you out of the anxiety loop.

2. Deep Breathing: Calm Your Nervous System

Breathing is something we do without thinking, but when we’re anxious, our breath becomes shallow and rapid. This only worsens the feelings of panic. Learning to control your breath can help calm your body and mind.

Here’s how to practice box breathing:

Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale through your mouth for 4 seconds.
Hold for another 4 seconds.

Repeat this for several minutes. Deep, slow breathing resets your nervous system. It tells your brain that you’re safe, which in turn reduces anxiety.

3. Journaling: Clear Your Mind by Writing

Writing down your thoughts is one of the easiest and most effective forms of self-therapy. It gives you the chance to release emotions, explore your thoughts, and figure out what’s bothering you. Journaling is a tool that has been proven to reduce anxiety and depression by helping you make sense of your feelings.

Try starting with these three steps:

Write about your feelings: What’s on your mind? What emotions are you experiencing?
List three things you’re grateful for: Even in difficult times, there are things to appreciate.
End with a solution: Is there something you can do today to make things better?

Research shows that people who journal regularly experience less stress and better mental health. It’s a simple habit that can transform the way you feel over time.

4. Challenge Negative Thoughts with Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a widely studied approach for treating anxiety and depression. It works by challenging and changing negative thought patterns. The good news is, you can practice CBT by yourself with some simple worksheets.

Here’s a simple CBT exercise:

Identify the negative thought: For example, “I’m worthless.”
Challenge the thought: Is there any evidence to support this? Can you think of examples that prove it’s not true?
Replace it with a positive thought: Something realistic, like “I have value and I’m working through my challenges.”

Doing this regularly can help you rewire your brain to think in more balanced, positive ways. CBT is one of the most effective treatments for anxiety and depression, and you can use it without a therapist.

5. Practice Gratitude to Shift Your Focus

When you’re dealing with anxiety or depression, it can be hard to see the good in life. But practicing gratitude helps to shift your focus from what’s wrong to what’s right. It’s a simple, yet powerful tool that can boost your mood and mental health.

Each day, write down three things you’re grateful for. These don’t need to be big things. It could be as simple as appreciating the warmth of the sun or the taste of your food. Research shows that practicing gratitude regularly increases happiness and reduces symptoms of depression.

6. Move Your Body: Physical Activity for Mental Health

Exercise is like medicine for your brain. Physical activity releases endorphins, which are chemicals that naturally improve your mood. Even a small amount of exercise can reduce symptoms of anxiety and depression.

Here’s how to get started:

Start with 10-15 minutes of walking each day.
Try gentle stretching or yoga if you don’t feel like walking.
Focus on how your body feels as you move. This helps you stay in the present.

Studies show that even light physical activity can improve mood, reduce anxiety, and boost self-esteem. You don’t need a gym or fancy equipment. Just move your body in any way that feels good.

7. Progressive Muscle Relaxation: Release Tension

Anxiety often shows up in your body as tension. You may notice that your shoulders are tight, or your jaw is clenched. Progressive Muscle Relaxation (PMR) is a technique that helps you relax by tensing and then relaxing different muscle groups.

Here’s how to practice PMR:

Start by tensing the muscles in your feet for a few seconds.
Release the tension and notice how your muscles feel when they relax.
Move up to your legs, then your arms, shoulders, and face, repeating the process.

PMR helps reduce physical tension and stress. It can also help you become more aware of how anxiety affects your body, giving you more control over it.

8. Practice Acceptance: Letting Go of Control

One of the most powerful self-therapy tools is learning to accept things as they are. Anxiety often stems from the desire to control everything. But the truth is, you can’t control everything. What you can control is how you respond.

Here’s an acceptance exercise:

Think of a situation that’s causing you anxiety.
Ask yourself, “Can I control this?”
If the answer is no, practice letting go of the need to change it.
Focus on what you can control—your thoughts, your actions, your reactions.

Acceptance doesn’t mean giving up. It means recognizing what you can’t change and finding peace in that understanding. Research shows that practicing acceptance leads to lower levels of anxiety and depression.

You might be far from the city, but human connection is still important. Even if you can’t meet people in person, find ways to connect. Talk to a neighbor. Write a letter. If you have a phone, call someone.

Studies show that having social support reduces symptoms of anxiety and depression. Humans are social creatures, and even small connections can make a big difference.

10. Create a Routine: Structure for Your Mind

Anxiety and depression thrive in chaos. One way to manage them is by creating a daily routine. Structure helps your mind feel more in control and reduces the overwhelming feelings that come with uncertainty.

Here’s how to create a simple routine:

Start your day with one small task, like making your bed or brushing your teeth.
Break your day into sections: morning, afternoon, and evening.
Include time for self-care, like journaling, breathing exercises, or a walk.

Having a routine doesn’t mean every day will be perfect, but it gives your mind something predictable to hold onto. This reduces stress and helps you feel more grounded.

Tools and Worksheets

Grounding Technique Worksheet:

Write down your 5-4-3-2-1 experience each day. What did you see, touch, hear, smell, and taste? How did you feel afterward?

CBT Thought Record Worksheet:

Write down your negative thoughts. Identify the emotions tied to them. Then, challenge those thoughts by listing evidence for and against them. Finally, write a more balanced thought to replace the negative one.

Gratitude Journal:

Each day, write down three things you’re grateful for. It could be as simple as enjoying a meal or the warmth of the sun. Reflect on how these small moments add value to your life.

Exercise Log:

Track your daily physical activity. Write down how long you exercised and how you felt afterward. Notice how your mood changes with regular activity.

Daily Routine Planner:

Break your day into sections: morning, afternoon, and evening. Write down small tasks you can accomplish in each part of the day. Include time for self-care and relaxation.

Your Journey to Healing with Self Therapy Starts Today

Living in a remote village without access to doctors or the internet doesn’t mean you can’t heal. Self-therapy for anxiety and depression is possible with these evidence-based techniques. Start small. Pick one or two methods that feel right for you, and practice them daily. Over time, these tools will help you feel more in control of your mind and emotions.

Remember, you are your own greatest healer. By taking these steps, you are choosing to invest in your well-being. It might take time, but with consistency, you can overcome anxiety and depression. You are not alone in this journey. You have the power to heal yourself.