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But Rebutall: How to get off your but!!!!


14 years ago 0 1044 logo logo logo logo logo logo logo logo logo logo 0
My worst one, hardest one
 
I need to do ________________, but I am tired/depressed/sleepy/it's raining/it's sunny so I'll take a nap.
 
Rebuttal:  If I get out of the bed and get things done around here, it won't be so depressing and I'll spend less time here overall.   
14 years ago 0 72 logo logo logo logo logo logo logo logo logo logo 0
Hi Samantha:
 
I am glad you like my posts.  I believe that if I find something that works
for me, I like to share.  I see me as an "information person". My only
problem is I send too much stuff sometime, as I feel it is important.
I send my teacher information all the time, that she files away when
she needs it. I belong to many good newsletters that I find lots of
interesting information and I love to google search.
 
.I think that is why I have a passion for my career. I
work with 14-21 yr old special needs students, and I just love it, as they
give you love unconditionally. 
 
Also, I get to see them "grow up" from Grade 9 to when they are 21. 
The best is their "big dinner & dance grad" which all our educational
assistants attend in our class. When they graduate the students are so
excited, they finally get to call us by their first names.  When they
come to visit us, which many do,quite often, they have a twinkle
in their eye when they say our first name.
 
I have always been a caretaker and I love to keep people
informed.  It is so nice that you say, keep posting, and not, you are
posting too much.  Here I am accepted, and I can't tell you how much
that means to me.  I love to type, and sometimes the creative juices
just flow, and to me you are listening, and that feels good.  Thanks.
 
This weekend I am going to start writing out some
thought records on my distortions.  I can discuss them with my therapist
in our sessions.
 
Doing these records are very important, and finally they are making sense to me. 
As I said before, thought distortions previously frightened me, I would have
nothing to do with them. Now that I am really working this program, I see how it changes
your way of thinking.  Sometimes it is just how you perceive the situation, or what
you are thinking, and CBT can help us do that.
 
I quite often say to my students "If you don't understand, there is always another way,
there is no such thing as it will not work.  I think I have found another way, instead
of using our cities crisis services, as I would rather be home and working on my
recovery with all of you.  Have a good weekend everyone   Windsy
14 years ago 0 2606 logo logo logo logo logo logo logo logo logo logo 0
Great post Windsy!
 
This is a great activity, it can definitely be revealing to see how we deal with situations and changing a few words can help restructure our thoughts and actions! I invite other members to take part and post any buts or rebutalls.
 
Keep providing us with these great posts Windsy, it's appreciated!
 
 
Samantha, Health Educator
14 years ago 0 72 logo logo logo logo logo logo logo logo logo logo 0
Hi Everyone:
 
Tonight in group, we learnt about "But Rebuttal".  Has anyone heard of this?
Many people find the greatest obstacle to effective action is BUT. When a
person thinks of something productive and positive to do, an excuse
comes up in a form of a but. 
 
Eg:  I should eat healthier, but I am too tired to cook anything
 
This is a very HARD exercise for me, as I have to think of this for the
next 2 weeks.  Any one have any ideas how I can break this task down,
and not think of the whole picture? 
 
One column is BUT COLUMN, and the other column is BUT REBUTTAL.
Which means a reason to dispute your but and do the task anyhow.
Can we start a thread of different Buts and rebuttals?
 
I will start:
 
BUT once I rest I will rather watch TV and will be too interested in what I
am watching.
REBUTTAL: I can watch TV but the mess will still be there and I
will feel miserable and I will be thinking about it.
 
The idea is to keep fighting back with but excuses, and you will run out.
Does this make sense?  It has me apprehensive and I need time to do
this exercise.  I don't know why I am feeling uneasy.  Maybe if I hear
other people's BUT's and REBUTTALS it will ease my mind. Have
a great week everyone, and Thank you for the input. More ideas
are better than one person's ideas. Any suggestions or what do
members think of this coping tool? I am willing to give it a try,
are you?
 
Windsy

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