I dont have a T but I work very intensively with my Pdoc and do online anxiety and cbt courses.

I think it is really really important to have someone to talk to when you are mentally ill. I thought therapy was doing nothing, for years it wasnt, but now something has just clicked and I have been coming along in leaps and bounds. Just 4 weeks ago my pdocs wanted to put my meds up, but I persevered through the depression, working every day on mindfulness and my online courses and now I am completely stable - without needing to up the meds. I did it on my own, my pdoc was so pleased when I did go back to see her.

So even though you dont have a T, there is plenty of therapy techniques you could be practicing on your own for your own benefit.