[ManOfConstantSorrow]

Two weeks until next T session - time to fix unhelpful thoughts (got the hang of it now, generally nab them in the memo function of my phone and write them up later with my list of distortions) and then see which (and there are usually several) of those cognitive distortions are involved (http://forums.psychcentral.com/psych...bout-them.html).

It is quite difficult - has anyone tips or hints form their experience that might help me here?

[pbutton]

For me it was a matter of noticing that I was feeling cruddy, then stopping to consider the things I was telling myself at the time.

[SnakeCharmer]

It was difficult for me to learn to identify cognitive distortions in myself. Much easier to do it in others! That particular list of cognitive distortions was particularly difficult for me without external help.

I found using RETB's lists of common irrational beliefs much easier for self-help.

Here's one version, from the REBT Network. What is Irrational? - The REBT Network: Albert Ellis | Rational Emotive Behavior Therapy

These books by Dr. Albert Ellis were written to be used in a self-help fashion.
Amazon.com: Albert Ellis: Books, Biography, Blog, Audiobooks, Kindle

I found the book How to Stubbornly Refuse To Make Yourself Miserable .. especially helpful. It has short chapters, just a few pages, with a short set of exercises to do at the end of each chapter. The idea is to allow the reader to teach themselves how to recognize irrational thinking and cognitive distortions and then to change them to less distressing beliefs, thoughts, feelings and actions.

I especially like REBT because E stands for Emotive. It deals with emotions. Regular CBT is not emotive enough for me.

I wish you the best in this self-help adventure until you see your T next.

[unaluna]

Originally Posted by SnakeCharmer

It was difficult for me to learn to identify cognitive distortions in myself. Much easier to do it in others!

That is why sometimes i start off talking about somebody from pc in my t session, then after a few minutes, i can no longer ignore the little smirk on my ts face as i realize that i have the exact same issue. We laugh - at me! - about it, and finish the discussion as it relates to me. Same thing for news items, etc. All roads lead to Rome.

Wow, the "what to do about them" part of that is difficult to understand! I want to say it's badly written.

I've read both Ellis and Burns and I prefer Ellis. (Burns was his student, I think?)

On the Burns list, my go-to distortion is "All or Nothing Thinking".

Not sure why I'm posting here - I'm not so great at this CBT stuff. I'd Google for examples if it were me.

[tealBumblebee]

Originally Posted by pbutton

For me it was a matter of noticing that I was feeling cruddy, then stopping to consider the things I was telling myself at the time.

I think this is a good point made by PButton. Perhaps you could carry a small notebook with you so that for every strong emotion you have throughout the day you can jot down these feelings and the emotions or triggers behind it that lead you to feeling that way. Then, you could possibly consider why you feel that way and the core belief that lies behind said reaction.

[ManOfConstantSorrow]

Originally Posted by SnakeCharmer

It was difficult for me to learn to identify cognitive distortions in myself. Much easier to do it in others! That particular list of cognitive distortions was particularly difficult for me without external help.

I found using RETB's lists of common irrational beliefs much easier for self-help.

Here's one version, from the REBT Network. What is Irrational? - The REBT Network: Albert Ellis | Rational Emotive Behavior Therapy

These books by Dr. Albert Ellis were written to be used in a self-help fashion.
Amazon.com: Albert Ellis: Books, Biography, Blog, Audiobooks, Kindle

I found the book How to Stubbornly Refuse To Make Yourself Miserable .. especially helpful. It has short chapters, just a few pages, with a short set of exercises to do at the end of each chapter. The idea is to allow the reader to teach themselves how to recognize irrational thinking and cognitive distortions and then to change them to less distressing beliefs, thoughts, feelings and actions.

I especially like REBT because E stands for Emotive. It deals with emotions. Regular CBT is not emotive enough for me.

I wish you the best in this self-help adventure until you see your T next.

How to Stubbornly Refuse To Make Yourself Miserable - Hmmm, sounds like the book for me. Very many thanks.

[ManOfConstantSorrow]

Originally Posted by jo_thorne

Wow, the "what to do about them" part of that is difficult to understand! I want to say it's badly written.

I've read both Ellis and Burns and I prefer Ellis. (Burns was his student, I think?)

On the Burns list, my go-to distortion is "All or Nothing Thinking".

Not sure why I'm posting here - I'm not so great at this CBT stuff. I'd Google for examples if it were me.

I like the go to distortion - mine if the 'critical self'. Many thanks.

[ManOfConstantSorrow]

Originally Posted by tealBumblebee

I think this is a good point made by PButton. Perhaps you could carry a small notebook with you so that for every strong emotion you have throughout the day you can jot down these feelings and the emotions or triggers behind it that lead you to feeling that way. Then, you could possibly consider why you feel that way and the core belief that lies behind said reaction.

Yes, I ought to do this - I have bought a little diary, and I could make a brief note to remind me later. Very many thanks.