[sprik]

I start it end of the month, any suggestions to get the most out of it?

[A Red Panda]

This thread might be best to post in the Psychotherapy forum

I've only just started meeting with a guy who is going to be doing CBT with me. So far he's gave me various homework sheets to fill out which have either A) been things I already know easily about myself which I filled in for him or B) have been consistently upsetting me.

Last time I was there with him, we tried a mindfulness activity - he probably only got me to go along with it because he admitted he felt a bit awkward reading from a book (I offered to switch roles, as reading aloud NEVER bothers me). He made me sit awkwardly (as in, my feet had to be on the floor and my legs uncrossed. This was horrific for me as I NEVER sit like that...) and I had to keep my eyes closed. He then tried to get me to focus on each part of my body as he read it. I tried, including holding my hat in front of my face to keep my eyes closed, but all it actually did was make my tattoo (which I'd gotten two days before) really itchy. and I was trying to not laugh out of embarassment, so I was more focused on my breathing. Oh and I was overly focused on how uncomfortable my legs were. We also did a little exercise to see what my sense of time was like (my prediction that I would stop before a minute was up was correct!). Oh and he wanted me to pick out an object to keep with me for times where I'm not happy and to focus on it. Which is something I've somewhat done over the years anyway.

That's all I can share about it so far, but would like to hear what others have experienced with it too

[Victoria'smom]

I continuously fill out the mood/event/thought chart w. modifications. As far as the skills I learn them as I need them.

[A Red Panda]

MM: I can do a mood chart no problem. But when I have to write down the negative thoughts I have about myself which are related to events and things? And then write down what sort of cognitive disortions they are? And then write down what my positive thoughts are? I already sorta do that in my head... and I know I'm not successful. I can think the right thoughts and logically I KNOW they're true.. but I don't feel they are. So... I've sorta slacked on those already because they just upset me that much more than just talking about it would.

[bluemountains]

In cbt therapy, my experience has been that you learn to change your perceptions in your distortive thinking. You will probably keep a mood chart. You may be asked to journal as well. Also, some t's ask that you do other homework.
For me, after the basics of cbt, my former t and I took different routes. When I made comments indicating distorted thinking, she would refer to cbt while we worked in other areas. For many, cbt is a short-term therapy. It is very defined. I found it helpful, but I still find that I need constant reminders when I am depressed.
Bluemountains

[Victoria'smom]

Red panda: My chart is modified not to indicate which thoughts or actions are negative or positive because to me they just are.

My entries for my chart look like:
Feeling: Annoyed
intensity: 4
Event: Can't sleep
Thought/action: Can't hold a thought. Everything to loud. Will I understand English today.
Or
Feeling:Overwhelmed
intensity:5
Event: Found out how much the speeding ticket was
Thought / action: Cried

Daily added
Did I take my meds
hours and time slept
notes

[A Red Panda]

MM: I like that so much more than mine! The one I have (which is rather a nice looking chart and I wouldn't really mind it if I was at a different stage in life) has me list the event. I then have to rate how I feel about it (with multiple different spots for different emotions). Then I can list up to 8 negative thoughts I've had about it. Then have to rate how much I believe them. Then have to fill out all the different distortions they are. Then I am supposed to write down the sort of thought I SHOULD thing instead. Then am supposed to write down how much I believe the new statement, then go back and write down how much I still believe the first one!

It is way too much for me. He's said I don't have to do the positive thought it clearly doesn't change what I believe... and that has frustrated me, because I think the "positive" thought automatically already... I've already taught myself what the right things to think are. It just doesn't change how I feel about the original thought, and that's what I guess I need help with. But I don't see how writing them down and identifying what's wrong with them is going to help when I already KNOW why they're wrong and logically I know they aren't true. Bah.

[angustios101]

Originally Posted by A Red Panda

MM: I can do a mood chart no problem. But when I have to write down the negative thoughts I have about myself which are related to events and things? And then write down what sort of cognitive disortions they are? And then write down what my positive thoughts are? I already sorta do that in my head... and I know I'm not successful. I can think the right thoughts and logically I KNOW they're true.. but I don't feel they are. So... I've sorta slacked on those already because they just upset me that much more than just talking about it would.

Yeah this was my problem with CBT, too: I never really bought into the changing the distortions because I did not truly believe in those statements. Many therapists over the years say it's a matter or repetition like practice makes perfect and finally you say/think the opposite so much that it becomes true to you. I have yet to experience this phenomena.

[sprik]

ok, I am so confused.

[angrymanic]

Those distorted thoughts are what fuels my manic behavior. So I'm hoping and willing to do what I need to do to get stable. I'm willing to do the work so I hoping I'm the exception to the rule with CBT.