Hey all! In this blog post I want to simply share a tool that really helped me tonight. Tonight, I felt my depression kicking in. I did not want to do anything until I thought of this. I filled out a sheet for Cognitive Behavioral Thinking (CBT). I first learned about this in a positive psychology class and in a few therapy sessions. There are three columns: your situations, the automatic – and usually negative – thoughts that come out of the situation, and your new – and positive – thoughts. I filled this out to help me track where my bad feelings stemmed out of. I surprisingly feel much better. I strongly encourage anyone – even if you’re not dealing with depression/anxiety – to fill it out. It takes about 10 minutes. I share mine below as an example:
Hope you get the chance to fill this out! You can find several copies of these online, or simply create your own chart. Style it, color it, and make it pretty for your bedroom wall or something!
With much love,
Today is Wednesday, May 27th, 2015. I had my third appointment with my psychiatrist earlier today.
I noticed how much easier it is for me to tell my psychiatrist/therapist how it is that I am truly feeling. I can be as honest as possible with them. It’s a big step after being known in the psychiatric unit for “beating around the bush” with my own problems. Whenever the psychiatrist asked me “why” it was that I was feeling a certain way, I’d groan at her and say, “why is my least favorite question.” I’d talk a lot, but never actually spoke. I was afraid to admit my true feelings.
I told my psychiatrist today about the anger I’ve been feeling lately. I told her about the stories I’d hear about other people committing suicide, getting anxiety, or beating themselves down with extreme negativity. I cried when I told her the two words that bother me the most because of these things: People die.
This session helped me to see that in therapy, I can tell what it is that bothers me or makes me happy without feeling ashamed. I can be vulnerable if I want to. Talking about what’s been new lately has been a great exercise of getting me to be not just honest with the therapist/psychiatrist, but to be honest with myself.
Therapy is something we can all benefit from. It keeps my feelings, thoughts, and emotions in check. How can we continue living our lives if we’re simply not being real with ourselves? With much love,