CBT

[RagingDull]

hi
does this work and does it take practice? i am trying so hard to change my thoughts and replace them with more helpful thoughts - but im struggling and when negativity bites i struggle to find a more helpful thought.
i also find it hard sometimes to recognise when a thought is negative.

today i had a bad day. i felt hopeless, negative, defeatist and just a bit rubbish.

i feel like i am demanding too much of myself and i want to run away from it all.

therapist says ive made huge leaps in progress - but it still all feels just too hard.

practically, i feel like i cannot do what is being asked of me. i am a walking apology. i am too mousy. i am not assertive enough when i need to be, i rise to the bait too often and i think my career choice was the worst move possible for someone like me.

im struggling.

i am not expert but what i found from my researches; some people need some ad to be able to work on cbt. they need some strength from them. maybe you can ask your gp about that.
good luck.

I found CBT was very helpful - but only after I had started taking ADs and had been OK on them for a while. Once I was on a more even keel I was able to approach the work I needed to do for the CBT to have an effect.

i am not depressed though, so i really dont want to take chemicals that i dont feel i need.

the way ive had to have this counselling means there has been a whole load of stuff crammed into a short space of time - i have had 'rewind' therapy, 'hypnotherapy' and 'CBT' with the same therapist (who has been totally fantastic) but its been a fast track way of doing things and we only spent one or two sessions really on CBT - now im meant to be putting it into practice and i struggle.

dont want or need ADs. just want to change my negativity about myself.

If you've only had a couple of sessions on CBT that won't be enough. Is your therapist a bit of a "jack of all trades, master of none" or do you feel they know about CBT in depth?

The cbt for dummies book was helpful for me.

i do feel she totally knows what she is doing, but i am not paying for the therapy and as such im on rations.

would it help to continue CBT with a private therapist?

she wont see me privately as she has seen me through work, but could recommend someone who could.

Yes I think continuing with a private therapist sounds a good idea. Then you can take your time. It's great if your current therapist can recommend someone too.

[body] I found that book really helpful too

body bold fail, sorry!

Cbt really helped me for PTSD but after at least 8 sessions.
I am intending to use an online resource but haven't had the time, google mood gym.

One or two sessions of CBT is probably not enough to make a difference, but you can build on it. When you are feeling like you're struggling, having a bad day, or feeling hopeless, try and identify the thoughts or beliefs that are operating, and write them down. Then have a think about three different ways you could challenge that thinking.
eg, you said, my career choice was the worst move possible for someone like me.
instead 3 alternative thoughts:

• my career choice is the right one for me, but I am having a bad day
• everyone has bad days
• as I learn to be more assertive, I can improve in my career

try these online resources:
www.getselfhelp.co.uk/docs/FindingAlternativeThoughts.pdf
www.getselfhelp.co.uk/cbtstep1.htm

Yes nimpy

Sometimes it can be as simple as, "list 3 reasons why I am good at my job"

Mine are - I'm a great listener.
- I can relate to peoples problems
- I always make time for people to talks me.

Just thought of another - I never rush no matter how short of time I am.

Honestly, witha bit of practice I can change your whole way of thinking. I used to carry a notebook in my hand bag and write down the random thoughts to examine through someone else's eyes later on.

One technique I found useful is too imagine you are telling you thoughts to a friend but then swap places and think of what you would say if it was your friend talking to you.

Another technique I found useful when I felt particularly anxious was, instead of putting my thoughts in a box and locking it, burying it etc (this is a way of saving and keeping hold of these thoughts). I would imagine standing on a train station platform, watching a train approach, when the train stopped I would put my anxious, negative thoughts onto it and watch it drive away as I waved goodbye to them. I found the visualisation quite powerful and it really worked for me. It was a real sense of relief to wave goodbye to that feeling/ emotion /fear/ worry. It was like a weight lifted off my shoulders, I still do it now.

Sorry for the long post, hope it helps

Feck - that was meant to say, " I never rush people"

thank you, everyone.

nimpy thats what i need to do, and thats an excellent example but i struggle to find those alternative thoughts alone, which is why i wondered about just having a few more sessions privately.

shaky - i may try to adopt a similar technique.