When it comes to healing mental illness, our thoughts are often the most overlooked medicine. But Suzanne K. Oliver, author of Right Now! Makes one thing very clear: your mindset matter, especially when you are facing anxiety, depression, or suicidal thinking.
Having lost both her son and husband to suicide, Suzanne brings deep compassion and lived experience to the strategies she shares. Through her journey, she discovered that healing the mind starts with how we think, what we believe, and how we talk to ourselves.
In this blog, we explore key cognitive tools from Right Now! That can change the mental script from despair to empowerment.
Cognitive Behavioral Therapy (CBT): A Proven Power Tool
Suzanne introduces Cognitive Behavioral Therapy (CBT) as one of the most effective approaches to shifting negative thought patterns. According to the American Psychological Association, CBT helps people:
- Recognize distorted thinking
- Respond to challenges with more clarity
- Reduce emotional distress
CBT works because it teaches people that thoughts influence emotions, and emotions influence behavior. By identifying harmful beliefs and replacing them with supportive ones, we can rewire the brain’s automatic responses.
Right Now! Includes real-life insights into how CBT can work, even for those who feel hopeless. Suzanne encourages readers to track their thoughts, question them, and gently shift them, one moment at a time.
The Power of Self-Affirmations
Another tool Suzanne emphasizes is the use of positive self-affirmations. These are not just feel-good phrases, they are scientifically backed methods of rewiring the brain.
Examples include:
- “I am safe and capable of healing.”
- “Today I choose peace.”
- “My feelings are valid, but they do not define me.”
Even simple affirmations like “I am enough” can interrupt self-defeating narratives and create a new inner dialogue.
Suzanne also recommends mirror work, speaking affirmations while looking at yourself in the mirror. This practice, popularized by Louise Hay, helps re-establish a compassionate relationship with the self.
Gratitude: A Mental Reboot
Gratitude is not just for Thanksgiving. It is a scientifically proven way to reduce depression and anxiety. In Right Now! Suzanne shares multiple studies that show gratitude practices:
- Lower cortisol (stress hormone)
- Boost serotonin and dopamine (feel-good chemicals)
- Improve sleep, relationships, and overall resilience
You can start by writing down three things you are grateful for each day. Even on the hardest days, small things, like a cup of tea, a bird chirping, or a moment of kindness, can shift your energy.
Forgiveness as a Mental Health Strategy
Suzanne’s path to healing included one of the hardest cognitive shifts of all: forgiveness. This does not mean excusing harmful behavior. It means releasing yourself from the toxic grip of resentment.
Forgiveness, especially of self, can free up the emotional energy needed to move forward. Suzanne outlines step-by-step methods for both self-forgiveness and forgiving others, noting that it often requires time, reflection, and repeated effort.
Peer Support and Therapy Options
No one should have to do this work alone. Suzanne highlights the value of:
- Psychotherapy (CBT, EMDR, and Acceptance and Commitment Therapy)
- Group support with others who have experienced similar struggles
- Family or marital therapy to improve communication and understanding
Finding the right therapist might take time, but as Suzanne writes, the right fit can be life-changing. She also provides online resources to help readers locate licensed professionals in their area.
A Note on Treatment-Resistant Depression
Some readers may find that traditional therapy and medications are not working. Suzanne dedicates an entire chapter to treatment-resistant depression, offering alternative therapies like:
- Ketamine (in clinical settings)
- Transcranial Magnetic Stimulation (TMS)
- Electroconvulsive Therapy (ECT)
- Brain imaging and functional scans (such as those offered at the Amen Clinics)
These options can bring relief when other routes fail, and they remind readers that there are always more options to explore.
Final Thoughts
Your mind is not your enemy. It may be hurting, overwhelmed, or misfiring, but it is also adaptable, resilient, and capable of incredible healing.
Right Now! Teaches us that we do not have to wait for the perfect moment or the perfect therapist. We can begin the healing journey with one thought, one breath, and one affirmation, right now.
To learn more or order the book, visit Suzanne K. Oliver’s website or get your copy on Amazon.
