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Reframing your mind to battle depression and CBT
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Dusty Offline
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RE: Reframing your mind to battle depression and CBT
(10-27-2013 12:34 PM)kbell Wrote:  Chapter 4 goes over the assignment you have to do every day for 10-15 minutes for about 2 months. Basically you write down 3 columns. On with automatic thoughts (self criticism), the middle the cognitive distortions and the last column is the rational responses (self defense). Right now this makes me a touch nervous for a few reasons. First is that I don't tend to remember most of my thoughts after they have passed. I don't want to carry a paper all the time and write sensitive thoughts down at weird times. I worry that I will forget what type of distortion and what the proper defense response is. Doing the tests for this type of thinking I didn't do well and tended to try to cheat. Fear of failure I assume. Will I always have to do assignments?

You don't have to do your "disputes" perfectly to get a benefit. No you don't have to carry a pen and paper around. Perhaps jot some notes on your smartphone if you have one. Send an email to yourself or whatever. Everyone is always pecking away on their phone so no one will know what you are doing.

But absent that, and maybe even better, use your imagination when you have time and quiet to really think about things. The disputing done as part of CBT (or REBT) doesn't HAVE to be events that actually happened already. You can do disputes on future events too. Or you can revisit past events in your mind and conjure up the types of emotions you usually get. Then you can dispute them.

Another technique is to save all your disputes. Then read through them and find some of your more powerful disputes. Your "greatest hits." A couple of sentences or so each. Then carry those around with you, either on index cards in your pocket or on the notepad on your phone. Then when you are out and about and face some type of problem and don't have time to dispute right there and then, you can pull up your "greatest hits" and say "Oh, yeah when I faced something similar to this in the past I realized later I was overreacting because of blah blah."
10-27-2013 04:11 PM
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RE: Reframing your mind to battle depression and CBT - Dusty - 10-27-2013 04:11 PM

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