How to Be Your Own Therapist

Buchzusammenfassung

Owen O'Kane is a psychotherapist with over 25 years of experience in mental health. He is a columnist, speaker and the bestselling author of Ten Times Happier and Ten to Zen. A former NHS Mental Health Clinical Lead, he now runs a private practice in London.

The four-minute Ready routine helps you prepare for the day by fostering mindfulness and emotional alignment. Start with a one-minute internal check-in, observing your emotions, body, and mind without judgment. In the second minute, ask yourself what you need, acknowledging any feelings and considering practical ways to address them. The third minute focuses on gratitude and purpose—identify three things you’re thankful for and set an intention that nurtures personal growth. Finally, ground yourself in the fourth minute by visualizing a serene place and repeating a calming word. This routine equips you to face challenges with clarity and balance. For midday, the three-minute Steady practice helps you reflect on challenges, recognize positive actions, and extend kindness to others, which can uplift your mood and perspective. At the end of the day, Reflect and Reset encourages journaling to process unresolved moments, identifying lessons learned, and engaging in a cleansing ritual to release negativity, fostering restful sleep and renewal for the next day.

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