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CBT - Putting all together


12 years ago 0 4027 logo logo logo logo logo logo logo logo logo logo 0
Eleveno,
I also wish to say I was inspired to photograph 10 ants polinating a rose bud, and show it on a tv screen to mom.  She was thrilled - thank you for sharing your photo and your gifted side.  I'm not sure the pic would show as an avatar though.
 
12 years ago 0 4027 logo logo logo logo logo logo logo logo logo logo 0
By sharing it with a doc, it can re-enforce their program too. eg. bringing in posts, thought records
12 years ago 0 11210 logo logo logo logo logo logo logo logo logo logo 0
Eleveno,
 
This is a great question.  It is easy to get overwhelmed with all the important content on this site.  The key is to find what works for you.  Sunny offers some great suggestions.  Some other suggestions you might find helpful is keeping a schedule for yourself when you plan on completing certain sessions and milestones.  Be sure to include rewards in the schedule when you complete goals. Rewards are important motivational tools.
 
Setting goals is very important and setting SMART goals helps with the process.
S - Specific - Be sure that you specifically outline what you want to accomplish.  Breaking large goals into small steps helps too.
M - Measurable - Be sure you are able to measure if you achieved the goal or not. For example, a certain number of pages read, a certain fear level reached at a specific situation, a certain amount of time spent working on the program etc.
A - Achievable - Be sure your goals are realistic and attainable.  It can be very overwhelming and demotivating if goals are difficult to reach.  Start small. 
R - Resonant - Make sure you are excited about the goal. Goals that are not resonant make it difficult to work towards.
T - Time Stamped - Make sure you give yourself specific deadlines when you want to goal to be completed.
 
How else would you like to organize yourself?
 
Members, how do you keep yourself organized doing the program?
 



Ashley, Health Educator
12 years ago 0 1665 logo logo logo logo logo logo logo logo logo logo 0
Hi Eleveno:  I find keeping a goal plan is important. I might write down what I want to accomplish and it's also a way to keep track of things and review my progress.
Basically I use short-term goals and long-term goals.  Short-term goals are those you might want to accomplish in a week or so, long-term ones are those you want to do within a yr. or two., such as a vacation where you have to take a plane.
It's not good enough to write vaguely my goal is to be able to go out and meet my friends and socialize. The goal has to be more specific such as:  once a wk. I will call a friend and make plans to go out to a movie. 
I still find relaxation and visualization the best techniques to help one relax and learn about your body.  It's a good preparation before an event.  Done every morning and evening for 5-10 minutes is a good practice so that it will be right there for you when you really need it.  Besides everyone needs to relax after a day's work, lots of people use meditation and relaxation to unwind.  Why not us too?

Hope this helps.
Your friend, Sunny
12 years ago 0 619 logo logo logo logo logo logo logo logo logo logo 0
Hello all. I have been practicing CBT for some weeks and I found very useful tips on this program as well as on this forum. The main question is how to get organized so one do not get overwhelmed with so many activities.

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