Thank you for your help. If you don't mind it would be good to have some referrals to be prepared for future setbacks.
~m,
I also noticed that the more I get used to the worksheets the less I need them because my mind start doing the process automatically. The Panic site could be useful but right now I do not feel comfortable adding more CBT techniques.
Hi eleveno... I'm glad you are feeling somewhat better and still are working with your therapist. These moments of panic are to be expected from time to time as we challenge ourselves to change. Any time I make a positive statement about my progress... sure enough... I hit a wall shortly thereafter. Takes me less time to pick myself up though, so that is good. It sounds like you are able to do that as well
I also work with a therapist who does psychodynamic therapy and the combination of therapy, CBT and medications has worked well for me. As for the everyday anxiety... I still pop over to the Panic site from time to time to "tune up" my anti-anxiety skills. You might consider revisiting that site for awhile. I don't recommend doing both at once as that does get really overwhelming... but if you are experiencing more panic than depression it might help to mix it up.
To my way of thinking, the worksheets and thought trackers are kind of like training wheels helping us learn new skills with supports in place. Once we start to feel better and are more practiced at these methods, then it becomes less and less necessary to do all the paperwork, all the time... It just starts to happen naturally... so naturally that we can miss the transition from "I'll never get this right" to "Oh wow, I've been doing this for weeks without even thinking about the process!" It happens.
It is good to see your growing patience with yourself as well as with the program. You have made so much progress! Are you able to take moments to just celebrate the work you have done? How do you reward yourself?
Today I am feeling much better. Yesterday was a day with some anxiety and I needed to vent. In fact I consulted my doctor, talk with him about my worries and he tranquilized me. He said that the priority is to keep treating my depression and prescribed anxiety medicine to help dealing with my worries.
Yesterday I was in a fight or flight response but I am already starting to have a better understand of myself. Doing CBT on my own has been very effective to deal with depression but not with anxiety (worry). I think the best action is to keep following my prevention relapse plan for depression which is working wonderfully but not put more pressure on me with CBT activities for anxiety. Share about my worries with my therapist could be the sufficient to help me at this phase with anxiety.
In this way it is no more necessary any references for CBT therapists.
Very important also is to slowly start building other interests in life besides my mental health problems.
After doing CBT for 4 months I know it is effective but now I need some professional help with it.
I am starting to feel overwhelmed with the techniques I need to use and I need the experience of a CBT therapist. Also, my present therapist does psychodynamic therapy and its approach is very different from CBT which make me feel even more confused. I understand that each therapist defends its own theories and techniques and each person reacts differently for each type of therapy.
In my area I didn't find any CBT therapist who could help me. Could it be possible for the DC/Evolution Health staff give me references of some experienced CBT therapists which could do therapy online (with the help of email or skype). I would really appreciate that.
Meanwhile, and until I have a professional orientation I will keep only doing the basics that I have learned here and have worked:
- Mood Tracker, Activity Tracker, Thought Records and Relaxation (Yoga and Meditation).
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How do you reward yourself?
