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Reframing your mind to battle depression and CBT
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Dusty Offline
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Post: #125
RE: Reframing your mind to battle depression and CBT
(01-10-2016 04:12 PM)kbell Wrote:  Was recently diagnosed with IBS. Basically shit 7-12 times only when at work. I'm pretty sure its nerves. I don't like my job or where I live, but don't have much motivation to look for others, or put in the effort to get good at my art (potential job). My energy has been low so that tends to effect motivation. I also have several injuries which make me not as mobile as before, so its like a perfect storm for low emotions.

I started mediating daily, counting to 300 to 500 which is based on my breathing. After an inhale and exhale its a count of one, which can be 2-3 seconds. Focusing on two things while mediating seems to slow the thoughts down a lot. I hope this leads to a more calm outlook but not sure how long that will take.

I looked for a local CBT therapists but found none, they all seem to specialize in multiple things. What should I look for in a cbt therapists? Besides being a guy and not look like he has too much estrogen. If they take my insurance is another thing too.

Any other things to reduce stress and perfectionism, that I can do anytime? A problem with cbt was for me it only seemed to help when I was writing, but I can't just write my problems down anytime. I often have problems come up where I have to deal with an angry patient or coworker and I have to deal with them. The only

On a positive note I have found a way to lose weight and am drinking a lot more water.


It's a good sign you get relief when writing down your CBT disputes. It's working for you. You lose the effect though because your irrational thoughts come back and crowd out your new rational thoughts. That's because your irrational thoughts are habitual - you've been practicing and rehearsing them over-and-over your whole life. Your new rational ways of thinking are not habit yet, and quickly lose out to your old ways of thinking.

You need to find ways to keep your rational thoughts at the front of your mind. I recommend writing them down on index cards, which you can keep in your pocket. You can read them first thing in the morning, and take them out throughout the day to review and reflect on (maybe when you are sitting on the can!).

You should be writing down your disputes daily too, even on good days. And spend time thinking and reflecting why they make sense. Give yourself behavioral experiments too (e.g., what if the next time I encounter an angry patient, I don't take it too personally and let her comments roll off my back and I force myself to be cheerful as I leave the room - or at least force myself to be Trump-like and act like I don't give a fuck). Your new (at first forced) behaviors improve your moods and changes your thinking.

I think some REBT/CBT people do therapy over Skype. I believe Michael Edelstein does that - he seems to be the biggest champion of REBT since Ellis died.
01-10-2016 09:15 PM
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RE: Reframing your mind to battle depression and CBT - Dusty - 01-10-2016 09:15 PM

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