People often wonder whether there is a method or magic formula that can free them from their pain and suffering without visiting a psychotherapist or a professional who can treat them. Do such magic formulas really exist?! 


Let us first assume that you have indeed diagnosed your condition correctly. An accurate diagnosis is half the treatment, and many causes, symptoms, and signs overlap in ways that an experienced mental health professional can distinguish—so what about an ordinary person?! You may receive advice from Facebook or other social media platforms, such as: be strong, be patient, we all become depressed or anxious, it is only a phase and will pass, breathe deeply and say, “I am happy and I will succeed,” and other advice that has nothing to do with treatment and amounts only to imaginary painkillers. 


Methods for treating mental disorders

Allow me to present some of the therapeutic methods and approaches used by psychotherapists. I would like to clarify that every case is unique and receives its own treatment plan, approach, and goals. The methods for treating mental disorders are:

1. Cognitive behavioral therapy.

This approach suggests that thoughts are responsible for what we feel, whether that is depression, anxiety, or compulsive behavior. To overcome these disorders, we must modify the unhealthy thoughts, which are often illogical or unrealistic, and replace them with logical and realistic ones.


If I were experiencing depression, I might have thoughts such as believing that I am unloved or not accepted, that the world is a dark place, or that there is no point in my remaining in it. To change these thoughts, I need to look at my life logically, which I cannot do if I have severe depression because I am intensely focused on the negative aspects. I therefore need someone to support and guide me, help me identify my thoughts and modify the illogical ones, and then teach me how to change them and express my feelings more effectively, without excess or neglect and in healthy ways.


2. Analytical therapy.

Analytical therapy is based on the principle that human behavior is shaped by motives that may be unconscious or unknown. This leads a therapist who uses this approach to look beyond the behavior itself and search for and consider the hidden reason behind it, on the basis that identifying this reason enables us to change the behavior.


We therefore cannot uncover these causes without having in-depth conversations and discussions with the patient, allowing them to disclose what they think and feel and release all the suppressed emotions that may have contributed to a psychological disorder. This enables the therapist to examine these conversations and discussions within a treatment plan that addresses how these emotions or memories affect the patient's behavior and life.


3. Narrative therapy.

This is a form of psychotherapy based on the narrative, story, or account concerning the patient. It centers on the therapist's careful consideration of the meaning the patient gives to their life experiences and on helping them create a narrative or meaning for those same experiences that does not lead to their discouragement or emotional breakdown.


Narrative therapy therefore has several foundations, including not blaming the patient. When the therapist listens to the patient's story, they should not lead the patient to blame themselves or others for their actions. Instead, the therapist should focus fully on encouraging the patient to discuss the stories they find undesirable and how they can change them themselves.


4. Dialectical behavior therapy.

Cognitive behavioral therapy is based on two main pillars. First, the patient accepts their reality and the nature of their behavior. Second, they work to change this behavior in a functional way. Dialectical behavior therapy aims to regulate the patient's feelings, manage their emotional responses, and enable them to improve their relationships with others in their social environment. It is also important to note that dialectical behavior therapy is a modified form of cognitive behavioral therapy. It was developed to address cases that cognitive behavioral therapy finds difficult to treat, such as suicidal thoughts and borderline personality disorders.


Every psychotherapist specializes in different methods and treatments. The psychotherapist is therefore best placed to give me the treatments that suit me and stand beside me as I work toward recovery, mental well-being, and the treatment goals that we previously set together and that are unique to me. The magic formula, then, is the right psychotherapist and specialist.


Can mental illness be treated without a doctor?

In some mild or moderate cases of mental disorders, we can apply techniques that help reduce the burden of the disorder or the accompanying negative thoughts and feelings, such as:

  1. Exercise, especially brisk walking for half an hour each day.
  2. Relaxation and muscle-tension exercises.
  3. Deep breathing.
  4. Releasing emotions associated with stress, such as by talking to a friend, writing, or drawing freely...
  5. Practicing a hobby or doing something that makes us happy and fills our free time, because idleness is the greatest trigger for negative thoughts and feelings.
  6. Eating a balanced, healthy diet and getting enough hours of sleep.
  7. Learning problem-solving and decision-making skills.
  8. Learning how to distinguish between logical and illogical thoughts and to think positively and logically.
  9. Learning emotional-management skills to express feelings in a healthy way.

This formula is not intended for a particular disorder; it is for anyone who wants to improve their mental well-being. However, if you find that none of the above helps, cannot apply it on your own, or feel that your willpower and motivation are insufficient, you can consult a doctor or psychologist who will accompany you along the path toward well-being and inner peace.


Download the Tatmeen app for online psychological and family consultations from the Apple Store or Google Play. You can also register on the Tatmeen mental health website to access valuable information and practical tools for strengthening your psychological and family well-being.