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Group Discussion on Session 5

11 years ago 0 +0 / -0 11213

Great question!

Carrying around a notebook is a great idea. Also, some members set aside about 30 minutes each day to focus on thought records.

It would be great to hear other member suggestions.

Ashley, Health Educator

Here to help :)

11 years ago 0 +0 / -0 20

Hi,

I am wondering if anyone has tips for completing thought records everyday?

When I first starting challenging my negative thinking with my therapist, there was no structure. I would write long journal entries about my negative thoughts and equally long essays challenging them. I found it helpful and insightful, but it took so long, I could not envision doing it everyday.

What I like about this program is the worksheets that give structure to thought records and the examples that give some context of what a thought record looks like. I am now getting into the habit of doing thought records when I have negative thoughts at home and can fill out a sheet right away. But I only seem to be doing three or four per week (which is still more regularly than before).

However, I have difficulty keeping track of negative thinking patterns when I am away from home. Do other people carry around a little notebook to jot down a quick thought record? I am open to trying this, but I think I would feel awkward pulling out my journal in the middle of a crowded bus to furiously record my thoughts, or during a get together with friends. Are there any other tips out there for making thought recording a consistent habit?

11 years ago 0 +0 / -0 11213

Hi Figogif,

It might be helpful for you to check out the auxiliary session on Worry. This session has some worry stopping techniques that you might find useful while doing your thought records.

Ashley, Health Educator

Here to help :)

11 years ago 0 +0 / -0 20

Hi,

I have been working through session 5 for a couple of weeks now and I find that it takes 30-45 minutes for me to complete one thought record. I really like to think things through and analyze them and I am really good a challenging thoughts. However, I am susceptible to rumination which can lead to that downward spiral of negative thinking. I find that doing a thought record can often trigger rumination instead of deter it. Also, I notice that by the end of the exercise, my feelings and moods have changed very little. I've tried giving myself time limits to complete the thought record, but I usually just end up with an incomplete entry.

Has anyone else had similar experiences or does anyone have solutions to recommend?

12 years ago 0 +0 / -0 11213

Hi Eleveno,

Thanks for the informative post. It sounds like you are doing really well and putting a lot of hard work into getting well! Ackowledge this and feel proud for this accomplishment because it is a big deal!

In regards to the medication I have heard from many members that sometimes it takes time to find the right dosage and medications that work for you. Try to be patient with the process and yourself.

Keep doing what you are doing!

Ashley, Health Educator

Here to help :)

12 years ago 0 +0 / -0 619

This week I had a lot of work writing thought records because I answered all the 10 questions for challenging each negative thought. I wrote one thought record per day and I find that all the work is starting to pay its dividends now.

For small changes in my mood I do not use thought records anymore. When I am aware of a negative thought I mentally attribute it to a type of cognitive distortion (predicting the future, mind reading, etc) and normally this is enough to stop the downward spiral. For big changes in my mood I still need to write thought records but always feel a little better after write them.

This week I also had some progress in my goals. I had to prioritize my goals introducing dates to each step from the goal planner. In this way goals seem more manageable since I know what steps I need to work on. This could be a suggestion for the improvement of the goal planner worksheet.

I have been doing pleasant activities everyday (no matter how small they are) and some activities that give me the sense of accomplishment. Another suggestion for the improvement of the program could be to have a worksheet who contemplates both pleasant and accomplishment activities (not just pleasant activities).

This week I also had good news from my therapist who I am visiting one day a week. He said that he noticed some improvements, and if I keep like this, by the end of this month I could start visiting him two days a month.

Now the bad news. I feel that my medication is working but I am battling with its side effects, especially insomnia and some headaches. I had some problems with sleep in the past but it seems this medication aggravates the problem. I already consulted my psychiatrist and he prescribed me a new med to help with my sleep which I think hasn’t been so effective. The next appointment will be on February 28th.

14 years ago 0 +0 / -0 113

I took Rebbie's advice and started a though record...it's a bit tricky to keep up with but I have tried my best. It's actually gratifying to see taht I am sticking to something instead of just saying that I'm going to do it and then not do it. I like the idea of having the "I should" posted on the fridge witha red bar through it...I may take you up on that one Strength!

Im really hoping that this changing the way I think will change the way I feel. Good idea on seeing things from an outer persepctive...there are many ways you can look at a situation.

14 years ago 0 +0 / -0 217

I have been working on challenging those negative thoughts and as I was explaining my group session 4 I am working on changing the "Should" statements. I have been doing pretty well with it actually! I have even posted on my fridge "I should" with a big red bar across it. As a family we are trying to eliminate I should statements in the house. It really has been helping, it just makes you think twice about what you are saying and you also get more accomplished by avoiding them.

Has anyone else tried this at all? I've also been trying to step out of my shoes in certain situations and see things from an outer perspective. This can really help me see things differently, by taking another viewpoint.

Strength

14 years ago 0 +0 / -0 11213

Dear members,

If you are just joining us, we are working through the Depression Centre program together, as a group, so that we can provide support and encouragement to each other. We are discussing one session each week. If you have already started the program feel free to add your thoughts. You may even decide to review this session for the purpose of this group discussion.

If you are not at Session 5 yet please check back in the forums and find the discussion on the session you have completed, add your thoughts and view what others have had to say.

In Lesson 5, you will learn…

More on how to challenge negative thoughts
How to come up with alternative thoughts
Completing thought records

What did you find interesting or helpful? What are some alternative thoughts you have come up with to replace your negative thoughts?

Ashley, Health Educator

Here to help :)

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Group Discussion on Session 5