My Cognitive Behavioral Therapy Journey // Breaking the Cycle of Negative Thought Patterns // Week 1
My Cognitive Behavioral Therapy Journey // Week 1
I have been dealing with anxiety, panic attacks, and depression for most of my life and I’ve been having a particularly difficult time over the last year.
I met with a friend the other night who happens to be a counselor and she suggested Cognitive Behavioral Therapy.
I have actually been wanting to try CBT for many years because I feel that I need tools and a process to change my negative and self destructive thought patterns.
I haven’t been able to afford it due to lack of insurance so my friend gave me a 6 step CBT packet which I will be working through on my own.
Since I joined Steemit 3 months ago, I have let other areas of my life slide. I have put all my eggs in the Steemit basket. This is causing me to feel self-imposed pressure and is taking away from the joy of my Steemit experience and life in general so I need to step back and put some of my eggs in some other baskets.
I’m going to be using scheduling and time management skills to create a more balanced life by making time for my esoteric work, housework, finances, eating healthy, exercising, spending time with my family, and outside activities.
For the last few months I haven’t done any of my esoteric work.
I have seriously contemplated quitting the esoteric order that I’m in many times.
But I had a realization the other day:
I’ve been feeling such low energy and depression which is causing me to not want to do any of the esoteric work, but I am feeling this low energy because I am not doing the work.
Quitting the work is not the answer. Balance is the answer, along with breaking the cycle of negative thought patterns.
So, this week I am starting my Cognitive Behavioral Therapy journey and I will be documenting the process here on the blockchain for accountability purposes since I’ll be doing it on my own. Hopefully it can help other people as well.
What is Cognitive Behavioral Therapy?
"Cognitive behavioral therapy (CBT) is a short-term, goal-oriented psychotherapy treatment that takes a hands-on, practical approach to problem-solving. Its goal is to change patterns of thinking or behavior that are behind people's difficulties, and so change the way they feel."
The Four Questions
I mentioned my plans for CBT during the Darkside Show and my friend @Aggroed suggested that I check out “The Work of Byron Katie”
He sent me a list of questions from her program to consider in order to challenge negative thoughts and self doubt.
The Four Questions:
- Is it true? (Yes or no. If no, move to 3.)
- Can you absolutely know that it’s true? (Yes or no.)
- How do you react, what happens, when you believe that thought?
- Who would you be without the thought?
I’m going to choose a common negative thought of mine and work through the process of these questions:
“Nobody likes me”
1. Is it true?
Maybe. It’s possible. I don’t know.
2. Can I absolutely know that it’s true?
No. I may feel that way emotionally, but it isn’t logical.
If nobody liked me I wouldn’t have any friends that offer support, I wouldn’t have a husband who loves me, my students would quit their lessons, I wouldn’t have conversations with people that involved laughter, my esoteric group would likely request that I leave, and my cats wouldn’t show me love.
3. How do I react, what happens, when you believe that thought?
When I believe that nobody likes me I feel sadness, isolation, frustration, anxiety, and fear.
I may react in ways that are defensive.
I may even take an offensive position by trying to control the situation and pushing others away so that I don’t end up getting hurt first.
Or I may wonder how anyone could like me when I don't even like myself.
All these reactions then cause me feel even more sadness, anxiety, and isolation.
4. Who would you be without the thought?
The thought “nobody likes me” is black and white thinking.
In challenging this thought, I don’t want to replace it with the other extreme of “everybody likes me” because that is just as illogical.
So, I will find some balance with the thought, “many people like me” which causes me to feel relaxed, content, and at peace.
I was reading through “The Work by Byron Katie” and there was a quote that I found interesting:
“When you can honestly look forward to experiences that have been uncomfortable, there is no longer anything to fear in life: you see everything as a gift that can bring you self-realization.”
Goals for Week 1
My goal for this week is to do my best to be aware of my thoughts and challenge any negative thoughts before they turn into negative emotions.
I will also read through the CBT packet and begin step 1 of the process.
@isaria
Wow. Stunning. I guess what I'd like to know was what was your overall thought process of "The Work?" Did you find it valuable? Would you keep doing it for your other fears and anxieties?
Thanks for sharing. You're not only liked but beloved by many on here. I count myself among your fans and those who look up to you for your creative spirit and what appears as effortless kindness. It's a pleasure and an honor to know you, and I'm grateful for the times when we interact and I can hear you on the radio.
I absolutely found it valuable! I've used those questions about 5 times already as I'm trying to be more aware of my thoughts and I will continue to do so.
Thank you so much for your kind words. It's a pleasure and an honor to know you as well my friend.
I am so grateful to have met you.
<3
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https://steemit.com/music/@yusaymon/top-of-my-favorites-post-part-1
Thank you so much!
Byron Katie's work is incredible. I don't know if I could ever take it as far as she does, or her examples do. You might also like the app called Access Consciousness. (I think it is free)
You set reminders, stop, watch your thoughts/feelings and ask: Who does this belong to? 99% of "stuff" is us taking on someone else's judgments, beliefs, whatever. Then we can gently return the feelings/thoughts which do not belong to us.
Wishing you the best!!
Thank you so much for the app recommendation, I will definitely get it!
That will help me so much!
Especially because I do tend to take on feelings and thoughts that don't belong to me.
<3
Glad it might be helpful. I think many of us, especially if you are a bit of an empath, are taking on stuff which doesn't belong to us. The trick is to become aware of it and send it back to where it came from - but that isn't so easy. At least not always.
Wish you good luck on this journey, @isaria. I will look forward to your accounts and update on this. You know I read the last quote and it feels like someone managed to find words for an empowering feeling that has had me pumped for much of the past half decade, even in the face of uncertainties.
Thank you so much for your support. I love that quote too and I hope one day to live it.
<3
I wish you all the best of luck, not an easy journey, but you have begun it, which is a very positive thing. I can relate to a lot of what you write here and I guess my life is never in balance. I just get into things too much. I hope this will work for you and make your life more balanced and I also hope you will feel much better soon. >3
Thank you so much Kerlund. I understand. It is difficult but I am trying. <3
I absolutely love Byron Katie's work! It was a complete game-changer for me. I kept a journal and challenged all of my self-defeating thoughts. So many people noticed the change in me. I use it with my students often as well. CBT can be so powerful if you continue the practice! I wish you luck and am eager to see how things work out for you.
Thank you, I'm happy to hear that you had such a positive experience with it.
This gives me hope!
I like you @isaria!
Yay I like you too Choo!
Wishing you a successful journey, @isaria. Your post reminds me so much of someone very close to me who is struggling with anxiety, panic attacks, and depression, as well. She has her good days but they are followed by four or five very difficult ones.
In the same boat insurance wise so she has no professional support. I'm going to look into this CBT therapy you speak of. Like you, she's very intelligent and very literate so I feel confident she has the tools to use something like this on her own. The questions is, will she?
I'm following you now so I can keep up on your journey and perhaps pass along any tips you share. Sending you, and her, good vibes. Peace be with you!
Thank you so much for sharing your story. I wish your friend well and I hope that she does use the tools. It has been difficult but I believe it will work.
Peace to you as well. <3
Wow! that blew me away. I believe that your positive attitude is so encouraging! Your open mind and having the thought that it may work gives success the chance it needs.
I love Steemit, but, it can suck the life out of you if you are not careful with balancing it AND life. Especially if you have a life outside of it.
I believe you will find this balance you want - I really do. Good luck and thank you for sharing your journey. My thoughts and prayers go out to you as you make your way.
And know that you are loved by many.
Upped and Steemed
Thank you so much for your kindness and support! It means so much. <3