Thought this might be an interesting topic. Sorry this is long, but I hope you'll wade through it and consider sharing.

For a long time, I was so incredibly depressed that I was just in day-to-day survival mode. I went to therapy, but beyond that hour a week (or whatever), I wasn't doing much to augment my therapy. In retrospect, my progress was very slow during that time. Much of it was simply the side effect of severe, debilitating depression: the lethargy, the isolation, the lack of intrinsic motivation. The depression had to lift in order to actually be able to do much more. But even when the depression became more manageable, it was a bit scary to do anything for fear of the depression returning, for fear of failure, and honestly, just due to lots of bad habits of living I had gotten "comfortable" with while I was so depressed. Change is hard and it felt like a huge risk.

But my therapist kept nagging me to find ways to rejoin life. He insisted that real improvement wasn't going to happen while stuck where I was. I was going to have to DO something outside his four walls to jump start my life again. I have to say, his insistence pissed me off more than once, mostly because deep down I knew he was right and I was stubbornly resisting doing what was going to be good for me.

But eventually, in small incriments, I started taking those risks. I found actually finding what I needed to do for me perhaps the hardest part. T couldn't define that for me; as well as he knows me, he couldn't prescribe what would click for me, and experimenting until I found the right things was daunting at times.

I'm kind of going with this definition of "augment" in mind here: to add something to (something) in order to improve or complete it.

I think this is a common problem for many people--realizing therapy alone, pills alone . . . anything alone . . . isn't going to fix it all. So, what have we each found that helps augment our therapy? What have we found adds something to our therapy "in order to improve or complete it?" Also, I think I'll make a list of what didn't really work for me--things that sounded like they would be helpful, things my T thought would be helpful, but in reality, they didn't make much difference.

What DIDN'T really make much difference?

1. Reading books about therapy and my mental health issues. Intellectually I thought this would help, but I think it just got me too much into my head which is where I was already spending too much time anyway.

2. Exercise: This was T's suggestion. He's really a physical kind of guy, so this makes sense to him, and it is probably really helpful to some, but I HATE EXERCISING. I don't stick with it. I don't like to sweat. I did try, but it just ended up on my tried but failed list.

3. Mindfulness: Again, T's suggestion. He got on a mindfulness kick a couple of years ago and nearly drove me crazy with it. I finally put a cease and desist order on any discussion of it to me. Actually, the reality is that I had already devised my own methods of mindfulness; I just didn't like the hokey, new-agey, visualization exercises, etc. I found my own route to mindfulness.

What DID work to augment my therapy?

1. Reconnecting to my faith: I had stopped going to church and lost those personal connections and relationships in my life. Going back to church (for me; I'm only talking about myself here) has brought me back to my source of inner calm, meaningful personal relationships, purpose in my community.

2. Reconnecting to my music: I had stopped performing (also connected with having stopped going to church). When I returned to church, I also returned to church choir where I have a group of people I connect with several times a week, I have the joy of performing each week, and I have a meaningful role and purpose in my faith community.

3. Challenging myself to take on a new venture: Very much music related, joining the symphony chorus was a HUGE risk for me. It has taken me out of my comfort zone. I had to risk auditioning and being rejected. I had to risk meeting complete strangers and carrying on conversations with them (not my strong suit). I had to commit to an activity each and every week that takes a massive amount of energy and time to get there and participate in. It was really uncomfortable at first, but now in the middle of my 2nd year doing this, I've developed new friendships, I've gained confidence in my abilities, and I've gained an activity that truly nourishes my soul.

[WrkNPrgress]

To each their own, I find those things you listed as not helpful very helpful. I'm glad you found what works for you.

What works for me :
Exercise. I started out small, just taking walks. It brought me out of my head, made me look around at things in the neighborhood, or at a park. Then i began to jog a bit and built up from there. Now I crave it and get depressed when I can't get some activity of some kind in. Realizing my physical potential has helped me understand more about how my brain works as well. The thought process of finding the limit and moving just a little bit past that, is a mental exercise as well.

Meditation. I only do about 15 minutes a day but I can see how it's helped me with a lot of anxiety and panic stuff. It's just about being aware when something is 'building' up in my mind and I need to ground myself. It's also about not sweating the small stuff. Being more aware about how I'm affected by little things, so they don't get buried. I ackowledge them and accept or let it go. Let's the steam off.

Gratitude. I'm trying to be aware of good things that do happen. The people who are positive as well as my own accomplishments. I do the 'three good things' practice before bed every night. Naming of three things that were positive about the day, no matter how tired or grumpy I am I force myself to name something—*even if it's "the peanut butter sandwich" I ate for lunch. It's about re-routing the wires in my head to recognize good stuff and not just bad. It's been working. Now throughout the day when something joyful happens I notice it more, because some part of my brain thinks, "oh i could list this later."

Social Connection: tied with the above. I'm taking note of the good people and making efforts to stay connected with them. This is hard for me because I'm really introverted but it's good in moderation.

Art: Something I'm trying to rebuild in my life. It's deeply connected to all my core issues.

[pbutton]

Ooh, great topic.

Things that are working for me:

1. Writing. Writing things to show T, making lists when I feel overwhelmed, jotting down the things I keep repeating in my head, emailing T if I am afraid I will struggle to bring up a topic, jotting down dreams, making notes of phrases I like in books, leaving notebooks with T to hold for me.

2. Mind maps are my favorite type of writing. They get their own bullet point.

3. Reading books or online articles and bringing them in to discuss with T. Lately I have been into reading memoirs/anthologies written by CSA survivors. I'm still developing the skills needed to pinpoint and express emotion, so it has been helpful to scour other stories for passages that resonate with my inner experience. It helps me pinpoint and define my story and my needs.

4. Emailing a friend re: feelings about therapy, side effects of trauma, angst about feeling needy, sharing my happy lovey horrifying reaction when I feel comforted by T.

5. Making a commitment to face the struggle, rather than run. Some weeks, this is the only thing I do. Repeatedly. All effing week long.

6. Exercise. Nothing improves my mood as quickly as exercise. Not even Ativan.

7. Limiting contact with my family

8. Keeping a separate Pinterest account for therapy - therapy quotes, humor, things I want to work on, each part has a place of her own to express HER views - Little Pbutton, Adult PButton, Protective Pbutton, etc.

9. When I was having panic attacks at work, I would stop and look up quotes about courage, strength, passion, optimism, etc.. I would add to a collection of my favorites in a Word file on my desktop. This was a mood boost and a great distraction. The Pinterest feeds the same need now.

10. Recently I went back and read my old emails to T's, old emails/PMs to friends, and old posts on PC. I could see the changes I'd made. Big progress for something that felt so gradual and unventful at the time. I can read my old posts now and understand why I felt that way back then, but know I am more at peace now and have grown since that time. I also was able to track my ability to be honest with T, my growing trust and willingness to be vulnerable with him, and the changes taking place as our relationship becomes more intimate. I am thinking about making some kind of timeline to share with him on our 3 year anniversary in July.

11. Yoga. I know I already said exercise, but I have an anxiety disorder and ADHD. Yoga is its own category for me.

12. Holding onto the rock T gave me.

Things that are not as helpful:

1. The PC discussion board - This is a crapshoot for me. Not sure the irritation/triggering factor really balances out the helpful stuff, particularly as of late.
2. Mindfulness
3. Breathing exercises

[Achy Turtle Armor]

This is a good & useful topic. My head hurts a bit so I won't ramble like usual.

What works:
-Coloring & puzzles get me out of my head.
-long walks outside gets me out of my head.
-yoga helps me feel good about myself & teaches me meditation.
-adult ed classes like knitting, yoga, pottery, creative writing, & Spanish keeps me from isolating. Helps with my social anxiety.

[unaluna]

I "do" pc. I dont think i will ever go to school or work again - i just have ants in my pants that were stifled for many years that now refuse to sit still! - so to be here among people that enjoy this subject is a great privilege.

I do read books. Some of them we discuss here, many of them were in the years just before i joined pc. Something would happen in t, i would google the concept, and end up buying a psychology book or two.

Lately i have been asking myself, what can i do at home that would support my therapy? I talk about changes i want to make in my life, about how and why i self-sabotage, but sometimes its time to just do it. Usually that means house chores, which i also get support for on pc.

Eta - definitely, limiting contact with my family.

[Virginia1991]

1) Reiki
2) Adding a new kind of "friend" to my list. Seeking out older, more nurturing women to be my friends. These women make me feel warm and fulfill some unmet needs within me.
3) Dietary changes
4) Exercise-----although this is a hard one for me to maintain.
5) Being honest with others in my life regarding my feelings and past struggles.

Good thread!

Originally Posted by pbutton

5. Making a commitment to face the struggle, rather than run. Some weeks, this is the only thing I do. Repeatedly. All effing week long.

1. The PC discussion board - This is a crapshoot for me. Not sure the irritation/triggering factor really balances out the helpful stuff, particularly as of late.

I definitely can relate to these. Facing rather than running. HUGE.

And yes, PC is a crapshoot for me too. Often just have to step away from certain threads; some of them down right send me the wrong direction. Have to use good self-awareness and care there.

What works...
Writing, writing, writing. I write about my sessions, and about my thoughts between sessions. I make notes when I feel bad, trying to track what causes my shifts in moods. I write down conversations that end badly (that is, where I feel miserable afterwards), and those that make me feel better. This has been very helpful indeed for me.

Isolating myself from other people. Nuff said.

Reading. Not therapy related books, but novels and work related books and articles. That reminds me of what is important in life, and why I want to be alive.

I have recently started going regularly (a few times a week) to sit and work in a tropical greenhouse near my workplace. Being surrounded by warmth and greenery really boosts my mood, and makes me work more efficiently, and that also makes me feel better.

Originally Posted by WrkNPrgress

To each their own, I find those things you listed as not helpful very helpful. I'm glad you found what works for you.

Absolutely. We are all on our own path with our own needs and interests. I love reading what works and doesn't work for people. And I think it is healthy to recognize that (1) not everything will work for everyone, and (2) there are so many possibilities out there to explore that just might work.

Originally Posted by Mastodon

What works...
Writing, writing, writing. I write about my sessions, and about my thoughts between sessions. I make notes when I feel bad, trying to track what causes my shifts in moods. I write down conversations that end badly (that is, where I feel miserable afterwards), and those that make me feel better. This has been very helpful indeed for me.

Isolating myself from other people. Nuff said.

Reading. Not therapy related books, but novels and work related books and articles. That reminds me of what is important in life, and why I want to be alive.

I have recently started going regularly (a few times a week) to sit and work in a tropical greenhouse near my workplace. Being surrounded by warmth and greenery really boosts my mood, and makes me work more efficiently, and that also makes me feel better.

One of my frustrations is that writing doesn't really do that much for me, not mental health-wise anyway. And I'm a English teacher, a writer, so you'd think it would. I've found it helps at the right moment, but it isn't something I have found consistently helpful for me.

I agree with reading for pleasure's sake. I LOVE reading novels, and that probably should be on my list of helpful things. I learn so much from good works. Reading ranks right up there with music for me.

[JaneTennison1]

1. Walking. I walk half an hour a day rain or shine. This has helped so much. I process my thoughts and get outside which lifts my mood.

2. Friendship. Really getting out of my head and throwing energy into being a good friend and being present.

3. Family. Same with friendship I find putting energy into my family instead of solely into therapy really helps.

4. Writing. I've gotten into writing again and it helps my therapy so much

[stopdog]

Exercise is a major key for me.
I also meditate and read novels. Going to see classical music performances, musical comedies and opera.
I have a close circle of friends but I don't associate them with therapy in any way.

[Achy Turtle Armor]

Originally Posted by Readytostop

So I have learned that I don't have to like doing it or "feel" like doing it...but just that it's on the list so just do it. I refuse to allow myself to wallow...that has augmented my therapy...

This reminds me of what my T says to me:

Me: I have to make myself take a shower.
T: Then make yourself take a shower. Don't you feel good after a shower? I know I do.
Me: Yes
T: Do what you have to do. Whatever you have to do, do it. You gotta do the s***. Doing what you don't want to do is not as bad as you think it is. It keeps you in the present moment.

That sounded too simple & hard at the same time but I know he's right.

[scorpiosis37]

What works for me:

1. Exercise!! It clears my mind, makes me feel strong, and gives me a sense of accomplishment. I work out 7 days a week, alternating between weight lifting and HIT cardio. I continually set new fitness goals and take my measurements, so that I can see measurable progress and feel a sense of accomplishment. In fact, I'll be wearing a swimsuit on the beach for the first time next month!

2. Writing. I keep a journal and write out my thoughts and feelings on a regular basis. It helps me process them and gives me something to bring in to T when I feel like it.

3. Puzzles. I find it relaxing at the end of the day to work on a puzzle. It keeps my hands busy while I also talk on the phone, watch TV, or listen to music.

4. Talking to my best friend every day. We live in different cities, but make it a point to talk every day, no matter what.

[Asiablue]

This is a great post!

Things I do to help myself.

1. I've started meditating, I do it maybe once a week, sometimes less, sometimes more,but I ALWAYS feel better when I do, I just feel really centred. I make it into a bit of a ritual by lighting candles and incense and then listen to some soothing music. I need to get into habit of once per day but... baby steps.

2. Reiki : I've joined a group that meets monthly to practice reiki, it's always relaxing and healing and the people are nurturing. Human connection with the right people really helps me.

3. Art: when I become really absorbed in what I'm doing, I find a space opens up for me in my head and I can relax AND express myself and what I'm feeling.

4. Mindfulness, if I get really anxious I always check in with myself and repeat that I am safe, I am in the present, I am an adult, I am okay. I also try not to ruminate too long, try not to get caught up in the past or the future and just live for today.

5. Going a walk into nature, I'm terrible at this and isolate myself a lot BUT when I do get my lazy *** out the house and into nature, it really boosts my mood.

6. Connecting with friends. It's easier to sit in the house but I make myself go and always end up glad I did.

7. Eating healthier, self-care etc food affects my mood so I try to eat healthyish. I make myself shower everyday (except when really ill). I always go get my hair done because I feel better if I like my hair. I paint my nails fun colours sometimes. I moisturise etc. I'm not great at self-care, I'm terrible at taking my pills but I try my best to as an act of self-care.

8. Finding some spirituality is helping me. Not necessarily God or religion, rather just believing in a higher power or guardian angels or just mother nature. I ask them for help, and I always get that help. I take bits from different religions if they "speak to me" and adapt them for myself.

9. Breathing: I try to be mindful of breathing properly, long deep breaths really help ground me to the present.

10. Positive self-talk : I won't allow myself to be really horrible to myself anymore, I still have a critical inner voice but I'm careful to shut her up! I'm trying to cultivate a more nurturing inner voice.

I do a lot of reading about therapy and psychology which I enjoy, but it isn't really good for me in that I get a bit obsessed with learning and trying to understand what's going on n my own therapy and it "keeps" me in therapy mode too much. So I'm trying to cut down on that. Same with coming here, I find it massively helpful at times and it's good to help others if I can, but as soon as it becomes too triggering, then I leave.

[UnderRugSwept]

My photography used to help, but I have a back injury now, so its difficult to do that presently (taking macro shots requires a lot of bending).

Reading used to help, but now I can't focus.

Writing used to help, but now it overwhelms me.

My cats are really the most helpful thing for me right now.

[Abe Froman]

I have two buddies who provide my safe place. They are pretty much always together outside of work at one or the other of their houses and I go there a lot. Sleep there a lot. Also part of a once a week group. Thinking of joining another group.

I have an ever shrinking circle of family and friends that I call almost daily. Sometimes I just have to talk to someone even if the subject isn't directly mental health or therapy related.

[junkDNA]

changing my diet/exercise. work and school. moving to a new nicer apartment. opening up to my mom more. utilizing my life coach. reading books about trauma/ptsd stuff. taking better care of my hygiene and keeping my apartment clean. having a close friend to talk to.

things i want to get back into: doing art, reading fiction novels, work on my budget

[IndestructibleGirl]

This is, like, the BEST THREAD EVER People do amazing things.

Some of you are so organized about it all, as well!

[archipelago]

Writing--absolutely hands down the most crucial thing. And all kinds of writing; over time it has become less important what type I do just as long as I do it. I keep elaborate types of journals that are not diaries, but are reflective and creative prose. Sometimes I vent too, but then just tear out, burn, drown, or otherwise destroy what I have done. I write poetry of all sorts, including a Japanese form called haibun which often follows a nature walk where you mindfully observe then write a poetic prose description and add a haiku or short verse. It is a wonderful practice and there are now books that describe its beneficial effects (for people looking for a way to write that might be different).

Meditation and Tai Chi--both mindfulness plus relaxing and energizing at the same time when in the zone.

Exercise--used to be a serious thing and just starting to get back into it using weights and walking alternatively.

Music--especially while driving so I can sing as loud as I want and no one has to hear my off key voice.

Driving--feels like meditation to me and I now don't feel self-conscious about just babbling away to process something. It is mobile therapy.

Reading--I used to read constantly and when I started therapy I did use self-help books and creativity ones etc. Now I read a lot of psychology, which gives me a powerful way to see how different things work. Though intellectual, it has deeper connections for me. Half my library is also about Zen and other Eastern traditions, including a lot of Japanese poetry and art.

Art--my current therapist recommended this because I tend to rely on verbal and intellectual parts of myself. He saw that using non-verbal forms would access other parts so asked me to keep a journal of sorts of just improvised, non directed drawing and painting. We used this in sessions to good effects. I do have skills in art too so now just do it to relax and have fun.

Cooking--I love to cook very simple fresh healthy food and get into the presentation, like making art with the food. I now grill every chance I get. It is almost a ritual demarcating the end of the day and time with my partner where I shut off all other things. You can't be fretting in anxiety if you are tending a live flame.

Going out with people--finding simple and inexpensive ways to do things, usually not entertainment but more socializing while eating out or exploring some new place or whatever.

[ScarletPimpernel]

Writing - It helps get my thoughts out of my head so I don't obsess over them. I have to be careful about how much I write free-form because it can cause me to obsess even more. I write emails, on my website, here, and now in 2 one-sentence 5 yr journals.

Creativity - My T helped me get back into this and expand. I design home architecture, crochet, scrapbook, emboss metal, paint glass, taking pictures, cooking, and a little gardening. I want to learn how to make real stained glass, miniature home models/dollhouses, and professional photography.

Cleaning - I'm a little OCD when it comes to cleaning and especially organization. Cleaning helps keep me busy, but it also provides me with a structured environment to feel better about.

Group - It is helping me get out of the house and learn how to be around people.

Reading/Learning - I love learning new things. I also enjoy reading when I'm able to concentrate on it.

Walking - I need to get back into it. It helped me feel physically and mentally better. Feeling the sun and light breeze (I live near the ocean), smelling fresh air, and seeing all of the plants, trees, and flowers...

Music - I turn it up as loud as possible and just focus on the sounds and rhythms. If there's lyrics, I will sing them but only if I'm alone.

My dogs - They help me in so many ways. They give me a reason to live, companionship, comfort, joy, responsibility, love... They are my life.

My family, my fiance, and my fiance's family - Though they may be dysfunctional, they also add to my life. My fiance's family provides us with a ton of financial support. We also see them at least once a week. We see my family at least once a week. My mom and I have now started a mother-daughter date night every Wednesday. And my fiance can be extremely supportive in all aspects.

Driving - This is going to be huge for me. It will give me so much independence. I will be able to get out of the house as much as I want. I can make doctor appts whenever I need to. I can go back to school when I want to. When I have friends, I can go visit them. I can take the dogs to a park or the beach.

Just thought of something else I actively do. I've learned to turn the channel if a news story is triggering, block FB news stories and posts for the same reason, and avoid certain threads even right here on PC. Just good self-care. No need to put myself willingly into situations that are triggering for me. I used to do that; so self-defeating. Makes life much calmer and more closely aligned to being true to myself.

[Restin]

Kayaking! Easy to do, no preparation to discourage you, close to nature, easy excercise, gets away from worries, spiritual if you want, can go alone or with someone.

[AncientMelody]

Things that helped:

1) Journaling: I need to journal at least 3-4 days per week. Often it's CBT type stuff, or sometimes emotional venting. Motivational/inspirational quotes, journaling connections to song lyrics, it really can vary. It's very important to my progress.

2) Exercise: I've always tended to exercise regularly, but since therapy I've been more faithful to doing it EVERY week, and at least three times every week.

3) Increased importance on sleep

Things that haven't helped or are variable:

1) Meditation. I want it to help, but it's just not done a lot for me so far. I will try it again at some point.

2) Spiritual exploration: helps tremendously to a point, but as I approach becoming a more "By the letter" follower of my religion, I feel some pushback in my mind. I've tried to listen to that and backed off a bit though I'm glad to have developed some spirituality in the experience again.

3) Reading up on mental health/psychology. Fascinating, very helpful at first, but I got obsessive about it.

[pmbm]

I go to acupuncture once a week. I also meditate everyday and attend a guided meditation session with a shaman once a week. I also go once a month to see a massage therapist who does bodywork with me. I also create lots of stuff through art, cooking, and writing. I also punch a punching bag on a regular basis and swim. It took me a long time to put all of these things in place and to be willing to spend the money that I need to in order to do the maximum amount of healing possible, but it is really necessary.