- Identify the Distortion: Write down your negative thoughts so you can see which of the ten cognitive distortions you’re involved in. This will make it easier to think about the problem in a more positive and realistic way.
- Examine the evidence: Instead of assuming that your negative thought it true, examine the actual evidence for it. For example, if you feel that you never do anything right, you could list several things you have done successfully.
- The Double Standard Method: Instead of putting yourself down in a harsh, condemning way, talk to yourself in the same compassionate way you would talk to a friend with a similar problem.
- The Experimental Technique: Do an experiment to test the validity of your negative thought. For example, if, during an episode of panic, you become terrified that you’re about to die of a heart attack, you could jog or rum up and down several flights of stairs. This will prove that your heart is healthy and strong.
- Thinking in Shades of Gray: Although this method might sound drab, the effects can be things on a range from 0 to 100. When things don’t work out as well as you hoped, think about the experience as a partial success rather than a complete failure. See what you can learn from the situation.
- The Survey Method: Ask people questions to find out if your thoughts and attitudes are realistic. For example, if you believe that public speaking anxiety is abnormal and shameful, ask several friends if they ever felt nervous before they gave a talk.
- Define Terms: When you label yourself “inferior” or “a fool” or “a loser” ask, “What is the definition of “a fool”? You will feel better when you see that there is no such thing as “a fool” or “a loser.”
- The Semantic Method: Simply substitute language that is less colorful and emotionally loaded. This method is helpful for “should statements.” Instead of tellling yourself I shouldn’t have made that mistake,” you can say, “It would be better if I hadn’t made that mistake.”
- Re-attribution: Instead of automatically assuming that you are “bad” and blaming yourself entirely for a problem, think about the many factors that may have contributed to it. Focus on solving the problem instead of using up all your energy blaming yourself and feeling guilty.
- Cost Benefit Analysis: List the advantages and disadvantages of a feeling (like getting angry when your plane is late), a negative thought (like “No matter how hard I try, I always screw up”), or a behavior pattern (like overrating and lying around in bed when you’re depressed.) You can also use the Cost-Benefit Analysis to modify a self-defeating belief such as, “I must always try to be perfect.”
Diary Entry #6
The B in Bipolar stands for Being. At least in my world it does. I am constantly in a changing state of being of Becoming or Believing. Being present. Becoming better. Believing in my recovery.
I struggle with the voices in my head. I have learned that my feelings are not facts!! Call it the ego of the enemy, constantly trying to control my ability to do the right thing.
Today was my 1st day of intensive Outpatient Therapy. I had anxiety about going. The program has really changed for the better since 2013. My short term goal is to complete the program. Long term to get a part-time job. I’m in good spirit right now. So it’s one day at a time!! I’m excited to set some realistic goals for myself. I also plan to take better care of myself.
If there is a group therapy program in your area take advantage of it. You are NOT alone!!
Good morning devoted followers!! I pray you had a wonderful weekend. As you can see I am back into posting. Its also a great release from stress and posting for non-judgmental suffers.
I plan to change the blog up and little bit and will be posting daily for the next 30 days. As I told you in a previous post, I will be doing an outpatient intensive program. My plan is to encourage you.
Madness-the drift of the rational into the irrational, the lucid to the delusional. Its not always easy to see it as it happens. At what point does joy become mania, sadness become depression, apprehension become anxiety, fear become phobia?
What do we talk about when we talk about mental illness?? There may be no important in the mental health field.
We are often afraid of people with mental illness, We fear their unpredictably and our inability to fully comprehend their illness. We fear what looks like volitional behavior.
Language doesn’t operate in a vacumm. It is both a shaper and a But language can help breal the cycle. Only when what happens will the people who suffers with disorders of the mind receive the compassion we so readily extend to those with disorders of the body.
When persons with mental illness do behave violently, it is often, although not always, for the same reasons that non-mentally people engage in violent behavior. One of the most insidious and heartbreaking results of stigma is that it discourages people from people from getting treatment.
Sept, 2nd – Sept. 6th
Song: Tremble by Mosaic
My stay in the psych ward
I have had an eventful week. I had a psychotic episode and went to the e.r. because I knew what mania looked like for me. In the process I was on my way to Texas to visit family. I had bought my bus ticker and everything. Can you imagine what would have happened if I had went to Texas?? I also hadn’t really gotten much sleep from the week before. My psychiatrist had to change all my meds. But, I wouldn’t trade my experience for anything in the world. The nurse was nice. The place was spotless. I learned some things. Let go of some things. God works in mysterious ways.
Next week I am starting a 30 day intensive therapy program. I will be posting about my experiences. Please pray I can complete the program!!