How to Be Your Own Therapist Book Summary - How to Be Your Own Therapist Book explained in key points
Listen to the Intro

How to Be Your Own Therapist summary

Owen O'Kane

Boost Your Mood and Reduce Your Anxiety in 10 Minutes a Day

4.5 (222 ratings)
19 mins

Brief summary

How to Be Your Own Therapist by Owen O'Kane is a comprehensive guide to understanding and managing your mental health. Through practical exercises and mindfulness techniques, it empowers you to take control of your emotional well-being.

Table of Contents

    How to Be Your Own Therapist
    Summary of 6 key ideas

    Audio & text in the Blinkist app
    Key idea 1 of 6

    Learning your story: the practice of therapy

    Everyone brings their own unique story to therapy, and Owen O’Kane is no exception. He grew up in Belfast, Northern Ireland, in a tough, working-class area, during a tumultuous period in Irish history known as The Troubles. And if that wasn’t enough, he was also gay and living in a conservative religious community that didn’t accept his sexuality.

    O’Kane got by however he could. But life only began to improve when he started seeing a therapist – a wonderful woman who happened to be a Catholic nun. Therapy opened doors, transformed O’Kane’s life, and ultimately led him to become a therapist himself.

    Through this personal process, O’Kane learned to recognize the deep-seated patterns and assumptions that held him back, and caused him to feel shame and self-doubt.

    As children, we do our best to navigate our environment. We learn coping strategies to protect ourselves and meet our needs. Once cemented, however, these strategies can become almost invisible to us, as we use them in our adult lives. And this tendency is the origin of much of our suffering because these strategies often no longer serve us.

    Seeing a therapist is a great way to start uncovering these unhelpful behaviors.

    Typically in therapy, you start by telling your story – the significant events of your life so far – doing your best to give your therapist an unvarnished account. Then, you identify the struggles you’re facing as an adult: what brought you to therapy and what you’d like to change. You and your therapist look for connections, reflecting on life events and their impacts, and paying attention to the rules and assumptions that may have carried through to today. Once you identify the self-enforced rules you’ve been living by, you can start examining and questioning them, to see what’s supporting you – and what may be holding you back.

    This is therapy, in a nutshell. But therapy isn’t a matter of “one-and-done.” It’s an ongoing process – a lifestyle, even – in which you check in, introspect, and take ongoing steps to stay connected to yourself and what matters. You can independently learn how to do this, shedding those unhelpful habits that stop you from living your best life.

    To this end, we’re going to explore a three-step self-therapy practice that you can carry out in as little as ten minutes a day.

    Want to see all full key ideas from How to Be Your Own Therapist?

    Key ideas in How to Be Your Own Therapist

    More knowledge in less time
    Read or listen
    Read or listen
    Get the key ideas from nonfiction bestsellers in minutes, not hours.
    Find your next read
    Find your next read
    Get book lists curated by experts and personalized recommendations.
    Shortcasts New
    We’ve teamed up with podcast creators to bring you key insights from podcasts.

    What is How to Be Your Own Therapist about?

    How to Be Your Own Therapist presents highly-effective techniques from evidence-based therapeutic approaches, including cognitive behavioral therapy and mindfulness. Funny and humane, it outlines a simple self-therapy program to free you from unhelpful habits and tendencies, as well as daily check-in sessions that can be completed in as little as ten minutes.  

    How to Be Your Own Therapist Review

    How to Be Your Own Therapist (2020) is a thought-provoking book that empowers readers to take control of their emotional well-being. Here's why this book is definitely worth reading:

    • It offers practical tools and techniques that can be applied to everyday life, helping readers develop a deeper understanding of themselves and their emotions.
    • Backed by scientific research and personal experiences, the book provides valuable insights into mental health and self-care, making it a valuable resource for anyone looking to improve their emotional well-being.
    • With its engaging and relatable anecdotes, the book is far from boring, making the journey of self-discovery an enlightening and enjoyable experience.

    Who should read How to Be Your Own Therapist?

    • People wishing to learn essential therapeutic techniques to improve their lives
    • Anyone curious about initiating a daily self-therapy practice
    • Those eager to overcome negative thought patterns and adopt healthier perspectives

    About the Author

    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. 

    Categories with How to Be Your Own Therapist

    Book summaries like How to Be Your Own Therapist

    People ❤️ Blinkist 
    Sven O.

    It's highly addictive to get core insights on personally relevant topics without repetition or triviality. Added to that the apps ability to suggest kindred interests opens up a foundation of knowledge.

    Thi Viet Quynh N.

    Great app. Good selection of book summaries you can read or listen to while commuting. Instead of scrolling through your social media news feed, this is a much better way to spend your spare time in my opinion.

    Jonathan A.

    Life changing. The concept of being able to grasp a book's main point in such a short time truly opens multiple opportunities to grow every area of your life at a faster rate.

    Renee D.

    Great app. Addicting. Perfect for wait times, morning coffee, evening before bed. Extremely well written, thorough, easy to use.

    People also liked these summaries

    4.7 Stars
    Average ratings on iOS and Google Play
    31 Million
    Downloads on all platforms
    10+ years
    Experience igniting personal growth
    Powerful ideas from top nonfiction

    Try Blinkist to get the key ideas from 7,000+ bestselling nonfiction titles and podcasts. Listen or read in just 15 minutes.

    Start your free trial

    How to Be Your Own Therapist FAQs 

    What is the main message of How to Be Your Own Therapist?

    The main message of How to Be Your Own Therapist is to empower individuals to take charge of their mental well-being.

    How long does it take to read How to Be Your Own Therapist?

    The reading time for How to Be Your Own Therapist varies, but it can be completed in a few hours. The Blinkist summary can be read in just 15 minutes.

    Is How to Be Your Own Therapist a good book? Is it worth reading?

    How to Be Your Own Therapist is worth reading for its practical guidance and insights into self-therapy. It offers valuable tools for personal growth.

    Who is the author of How to Be Your Own Therapist?

    The author of How to Be Your Own Therapist is Owen O'Kane.

    What to read after How to Be Your Own Therapist?

    If you're wondering what to read next after How to Be Your Own Therapist, here are some recommendations we suggest:
    • Good Arguments by Bo Seo
    • Reinventing Your Life by Jeffrey E. Young and Janet S. Klosko
    • Win Every Argument by Mehdi Hasan
    • Wired for Love by Stan Tatkin
    • Fierce Conversations by Susan Scott
    • The Art of Manifesting by Carolyn Boyes
    • Cognitive Behavioral Therapy by Olivia Telford
    • Exactly What to Say by Phil M Jones
    • Flipnosis by Kevin Dutton
    • The 16 Undeniable Laws of Communication by John C. Maxwell