CBT self help discussion

[shine]

I would like to start this thread with the idea of sharing with you some of the things I have learnt in CBT. I also would like others to join in the discussion too in the hope that we can all help each others out. Before I continue this thread I would like approval from others if you think this is a good idea. I have some very good handouts from my therapists which I can share some of the thoughts with you. Let me know.

[Suzi]

Make sure that anything you are going to put here are not copywritten - many are.

Please can everyone also bear in mind that this is no substitute for official CBT with a qualified therapist..

Great idea though ;)

[Diablo]

Great idea Shine, I think it would be a help to all of us and to you too.

[shine]

I was thinking the same Suzi. My handouts are photocopies but I have just read the bit at the beginning which says 'please note these should not be used without the help of a qualified therapist' so I think it best I don't copy out what's written from the handouts.
I will just share what I have learnt in my own words.
Maybe this could just be a discussion about how cbt has benefited you.
Today I have been reading the handout which explains how one can activate yourself. It's talks about how to fill in the activity diaries and how to access your mood and achievements in the diary. Then once these have been filled in a pattern can be seen to show what helps lift the depression. So from these activity diaries its important to start planning ahead a daily schedule. Make sure in the daily schedule things which help are included. For example I should make sure I set aside an hour for crochet. Make a list of things that have to be done. Don't just write housework or bills. Specify exactly what needs doings eg ironing, clean the bath, pay the gas bill but don't be too specific like dust the tv, dust the lights etc. Make sure the schedule is realistic. If I know I am really struggling with housework one day it would be bad for me to schedule too much housework for the next day because I will then be setting myself up for failure which will make depression worse and make me less motivated. The best approach would be to schedule really small activities like wash up pots from breakfast instead of clean whole kitchen. Then i start to see the achievements in smaller steps.
Depression really slows me down. The less I do the more tired i become and the more of a failure I feel. The most important way a depression sufferer can help onself is the activate oneself. The more you do the more you feel like doing etc. This is very hard. For me I have vicious cycles. I can have 3 really good days of pushing myself but then on the 4th day I'm feeling lethargic and so fatigued I struggle to do anything. By the 5th day I'm almost giving up. So today being that 5th day I have taken out my cbt notes and rereading them again to try to help myself. So the 6th day I'm slowly pulling myself back up again. Does any of this make sense.

[Diablo]

That makes a lot of sense Shine and I find it very interesting.

I can definitely see your cycles from what you post here. How you seem to drag yourself down and down, then suddenly you have something good happen that pulls you back up again. Like the day of Purim, which gave you a high, but overstretched you so that you had a downer the next day.

[shine]

Today has been a big struggle but at 4pm we all put our coats and shoes on and went for a walk around the block for 30 mins. Dd was singing songs which made me happy because she was happy. The fresh air helped to pick my mood up. So its little things like this I really have to keep pushing myself to do on the bad days.

[Little Lulu]

Great idea this. I'm still on the waiting list for CBT which could take a while so I'm finding as much as I can for myself till then. A friend recommended Living life to the full which is helping me no end. http://llttf.com/

[macellie]

I really think CBT can help and am just beginning to explore it. It's hard at first to make charts but I really like seeing how those mood patterns occur and what triggered the moods as well. Seems like you're taking some really positive steps! I can relate to having all kinds of energy one day and very little the next. I like the idea of planning your days so that you can feel a sense of accomplishment and fun and am going to try that. One thing helps me is going for a good walk with my dog. No matter how caught up in negative thoughts I was prior to that, I usually
feel motivated afterwards.Thanks for posting this :)

[Little Lulu]

I had a call from my local mental health service today. I have as assessment interview tomorrow so hopefully help is on its way. Keep your fingers crossed for me. I've no idea what to expect. I made a self-referral and this is to decide if I need CBT or not.

[Angie]

Brilliant hun, when I had my assessment she asked me a series of questions and also what I wanted to be the outcome and whta I actually wanted the treatment to achieve
let us know how you get on

[Diablo]

... and what I actually wanted the treatment to achieve ...

That's what I found so difficult with my assessments. As fast as I suggested things she rejected it as unrealistic...

[Angie]

oh hun.

[Suzi]

That's great!

[Little Lulu]

I've just had a really helpful session. We talked about what led up to my ill health, and how I'm feeling now. The he introduced the positive/negative thinking cycle and got me to think about changing thought patterns. I'm going to be having weekly sessions starting after Easter. The GP has today upped my Citalpram to 20mg so hopefully I'll be on the mend quite soon. I didn't find positive thoughts very easy but with practice I'm sure it will get easier.

[Suzi]

That's brilliant! Well done hun!

[Angie]

brilliant hun