Name: 沒錢也能做！試試這個方法幫助自己！ (If you can't afford therapy, do this)
Uploaded: 2025-11-26T16:52:53.000Z
Duration: 5 min 38 s

情態副詞

I ran into someone recently who said, I love your videos.

我最近遇到一個人，他說，我好喜歡你的影片喔。

When I couldn't afford therapy, I would just listen to what you were doing with your therapist and copy those things and it really helped me during a dark time.

他說，以前我付不起治療費的時候，我就聽你跟你治療師的對話，然後模仿你們做的事情，這段黑暗時期真的幫助了我很多。

程度副詞

So for those of you guys who can't afford therapy, first of all, just in case you didn't know, you can look into sliding scale therapists in your area.

所以，如果你們現在付不起治療費，首先，萬一你不知道的話，你可以找找看你住家附近有沒有 sliding scale therapists。

I have several friends who go and pay $20 a session or whatever they can and work with a sliding scale therapist.

我有好幾個朋友，他們一節課只付 20 美元，或是他們付得起的金額，然後跟 sliding scale therapists 合作。

所以這點或許值得你去了解看看。

But if time or money is just not available to you right now, I wanted to offer some BAS tips that you can utilize.

但如果說，時間或金錢現在對你來說都不方便的話，我想提供一些 BAS 的小撇步給你運用。

First off, get real about your foundation.

Look at your sleep schedule, sunlight exposure, nutritional intake, exercise regimen, and

看看你的睡眠時間、日晒、飲食攝取、運動習慣，還有

your social interactions and the quality of them.

你的人際互動以及互動的品質。

I know that these basics are really annoying, but having a solid foundation is crucial for mental wellness.

我知道這些基本功很煩人，但打好基礎對心理健康來說至關重要。

If you're getting like four hours of sleep, never moving, eating junk food, and

如果你的睡眠只有四小時，幾乎不動，吃著垃圾食物，

living in perpetual darkness, the rest of these tools are not going to matter and they're not going to make a difference.

並且生活在永恆的黑暗中，那麼其他工具就沒什麼意義，也無法帶來改變。

Step number one is always assessing your base and be really honest with yourself.

第一步永遠是評估你的基礎，並且對自己誠實。

Take a good hard look at your lifestyle habits and then strengthen the pillars that need it.

仔細看看你的生活習慣，然後加強需要改進的部分。

It's free, it's easy, and you don't ever need to reread it if you don't want to.

這是免費的，很容易，而且如果你不想，你根本不需要重讀它。

But getting your thoughts out of your head and on paper is going to clear your mind of them.

但把你的想法從腦中寫到紙上，能讓你的思緒更清晰。

Journaling also helps you build a relationship with yourself and take accountability since you don't have that second party available to you now.

Journaling 也能幫助你建立與自己的關係，並負起責任，因為你現在沒有第二個人可以依賴。

In an ideal world, you would mostly stick to gratitude and recognizing your strengths.

在理想情況下，你會盡量專注於感謝和認可自己的優點。

So reviewing your week and writing down specific moments you felt you did a good job or exemplified a behavior you're proud of or used a strength of yours.

所以回顧你的一週，寫下讓你覺得自己做得很好、展現了讓你自豪的行為，或是運用了你的優勢的具體時刻。

I also write down lists every day of what I'm getting right, what is good in my life, as well as what I'd like to adjust moving forward.

我每天也會寫下我做得對的事情、我生命中美好的事物，以及我未來想要調整的地方。

But in high anxiety moments, it's also helpful to write out all of your thoughts on paper to help you emotionally regulate.

但在高度焦慮的時候，把所有想法寫在紙上也有助於你情緒調節。

I also write down lists every day of what what I'm getting right and what I'd like to adjust moving forward.

我每天也會寫下我做得對的事情，以及我未來想要調整的地方。

Journaling is also really helpful when you have a high anxiety moment and you need to just emotionally regulate.

當你處於高度焦慮的時刻，需要情緒調節時，journaling 也非常有幫助。

But finally, you want to utilize the Thought record CBT exercise.

但最後，你會想要使用 Thought record CBT 這個練習。

So thought records are used to teach about the interactions between thoughts, feelings and behaviors as tools for us clients to record our own experiences.

所以 thought records 用來教導我們客戶關於想法、感受和行為之間的互動，作為記錄自身經驗的工具。

They are a great way to start challenging and changing your irrational thoughts.

這是開始挑戰和改變你非理性想法的好方法。

So here's a sample Thought Record worksheet if you want to screenshot that right now.

這裡有一個 Thought Record worksheet 的範例，如果你現在想截圖的話。

Or you can also just Google Thought Record PDF.

或者你也可以直接 Google Thought Record PDF。

With this you will reflect on an experience and utilize the following prompts.

透過這個，你會反思一個經驗並使用以下提示。

So for example, let's say you're working on you have a lot of anxiety in the early phase of dating and that's something that's led to self sabotage or overthinking.

所以舉例來說，假設你正在處理約會初期有很多焦慮，而這導致了自我毀滅或過度思考。

So you're like I got to nip that in the budget.

所以你會想「我得趁早解決這個問題」。

So one Record the situation or circumstance you're in, whether that's a date or waiting to hear from the person after a first date.

所以第一步是記錄你所處的情境或狀況，無論是約會中，或是第一次約會後等待對方回覆。

Track your moods and rate their intensity.

This can be feelings of inadequacy or unlovability, frustration, anger, defeat.

這可能是自卑感或不被愛的感覺、沮喪、憤怒、挫敗。

Track the automatic thoughts that occurred, any memories that came up for you, or noticeable beliefs you had like I'm not worthy of love.

記錄出現的自動化想法、浮現的任何記憶，或你明顯的信念，例如「我不值得被愛」。

The evidence that supports that thought for this portion, write factual evidence that supports your conclusions.

支援這個想法的證據，請寫下支持你結論的事實證據。

Well, I technically don't have any evidence other than the fact that I'm single and I haven't heard from this person after a first date.

嗯，嚴格來說我沒有任何證據，除了我單身，而且第一次約會後就沒收到對方的消息。

And then five you're gonna write evidence that does not support the thought.

然後第五點，你要寫下不支持這個想法的證據。

I can't say that I'll never find love cause I am out here and I am trying.

我不能說我永遠找不到真愛，因為我正努力嘗試。

I have no idea what this person's experience was of me because they haven't communicated it.

我完全不知道對方對我的感覺如何，因為他們沒有表達出來。

And finally six Create alternative balanced thoughts like dating is hard and I'm at least proud of myself that I'm getting out there and showing up and trying.

最後第六點，創造一個平衡的替代想法，像是「約會很難，但我至少為自己走出來、出現並嘗試而感到驕傲」。

All I can do is be myself and trust that when it's right it'll work out and that anyone who's really meant for me is going to be communicative about that and show their interest and I can choose to believe I am worthy of love because I am now you can do a thought record for any and all situations, whether it's family, career, friendships, any place that you find yourself wanting to change your patterns and habits.

我能做的就是做我自己，相信對的時機就會成功，任何真正適合我的人都會坦誠表達，並展現他們的興趣，而我現在可以相信自己值得被愛，因為我就是。你可以在任何情況下使用 Thought record，無論是家庭、事業、友情，任何讓你想要改變模式和習慣的地方。

It's very helpful and I think it's the most effective tool of cbt.

這真的很有幫助，我認為這是 CBT 中最有效的工具。

So if you can't afford therapy, these are the tools I would suggest starting out with.

所以如果你付不起治療費用，我會建議你從這些工具開始。

And you know, it doesn't sound like much.

It sounds pretty simple, but it's quite a lot.

聽起來很簡單，但其實內容很多。

I'm Anna Akana thank you to the patrons who supported today's episode.

我是 Anna Akana，感謝支持今天這集的贊助者們。

And thank you to my daddy, Squarespace, for sponsoring today's video.

感謝我的爸爸 Squarespace 贊助今天的影片。

If you guys aren't familiar with my dad yet, I don't know where you've been, but

如果你們還不認識我爸爸，我真不知道你們在哪裡，但是

Squarespace is an all in one website platform to build a beautiful, beautiful, gorgeous website, sell your products, and

Squarespace 是一個全方位的網站平臺，可以建立一個非常非常漂亮的網站，販售你的產品，並且

So if you're like me and you don't know anything about how to code, Squarespace is perfect.

所以如果你跟我一樣，完全不懂程式碼，Squarespace 就是你的最佳選擇。

They have all of these professional website templates that you use as a starting point, and

他們有各種專業的網站範本，你可以從這些範本開始，然後

then you customize them to your specific brand and aesthetic.

再根據你的品牌和風格來客製化。

It looks so sophisticated, but on the back end, it's just drag and drop.

看起來非常專業，但後臺操作其實就是拖放而已。

And it's very easy and intuitive to build and just as easy to keep updated.

而且建立網站和更新都很簡單直觀。

You can create an online store and sell custom merch.

你可以建立線上商店，販售客製化的周邊商品。

So for me, that's my online guidebook about how I do my work and accomplish my goals.

對我來說，這就像是一個線上指南，記錄我如何工作和達成目標。

But for that could be physical products, services or classes.

但對你來說，可能是實體商品、服務或課程。

Whatever it is, the creator economy is booming, so carve out your niche right now.

不管是什麼，創作者經濟正在蓬勃發展，現在就趕快找到你的利基市場吧！

BB head to squarespace.com for a free trial.

And whenever you're ready to Launch, go to squarespace.com anna and use code Anna for 10% off your first purchase of a website or domain.

準備好推出時，前往 squarespace.com anna，輸入代碼 Anna，即可享有首次購買網站或網域 9 折優惠。