Diy Doctor
DIY CBT type mental exercises?
Please could anyone tell me any CBT type mentat exercises or tips I could use on myself? Due to my lifestyle I spend a lot of time alone and am plagued with paranoid, irritational and negative thoughts. I also mull over bad past experiences in my head a lot. I’m fine when i’m in the company of others or out and about but when i’m on my own I get really bogged down in my own head and drive my head crazy. Simply telling myself to stop thinking these doesn’t work and I get even angrier with myself for thinking like this. It’s a vicious circle. I’m already on antidepressants. I asked my doctor for a CBT referral as it sounds ideal for someone like me but it isn’t available in my area. He’s offered me counselling but i’ve had it before and found it no use to me. I’m not unhappy as such, I live my life as well as I can, I go to work, look after my son, see friends and family etc. I just need help on combating these suffocating negative thoughts and memories.
Hi, sorry you are feeling this way. I can really relate to you on this.
I’m reading a good book called ‘Ten days to great self-esteem’ by David D. Burns with lots of useful exercises.
But I can tell you about some of the exercises if you want:-
1. Briefly describe a bad situation which makes you feel a certain way (i.e. angry, nervous, upset…). Then list the advantages and disadvantages of the way you feel. If the disadvantages outway the advantages, you will find it’s just not worth feeling this negative emotion. If not, you should try to find a logical way to deal with the feeling/situation. i.e. if you are angry with someone for a valid reason, tell them about your feelings in a respectful way etc.
2. http://en.wikipedia.org/wiki/Cognitive_distortion#List_of_distortions
This website gives you a Distortion Checklist. Most of the time our negative thoughts are just irrational and distorted. First describe your negative thought. e.g. “I’m unlovable”, or “I’m a born loser”. Then identify the distortions of it. Then think of a more positive, rational and realistic thought from it. e.g. “Just because one person may not like me, I have a good family and friends who love me and that is what counts”.
Good luck. xx
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