Untwisting your thinking

Sep 20, 2019 at 06:24 AM

I was feeling pretty bad last night and contacted the crisis textline... I got a useful link that contains 10 tips for "untwisting" your thinking. I've copy-pasted it here:

Quote:

1. Counter the Distortion: Write down your negative thoughts so you can see which of the cognitive distortions you're involved in. This will make it easier to think about the problem in a more positive and realistic way.

2. Examine the Evidence: Instead of assuming that your negative thought is true, examine the actual evidence for it. For example, if you feel that you never do anything right, you could list several things you have done successfully.

3. The Double-standard Method: Instead of putting yourself down in a harsh, condemning way, talk to yourself in the same compassionate way you would talk to a friend with a similar problem.

4. The Experimental Technique: Do an experiment to test the validity of your negative thoughts. For example, if, during an episode of panic, you become tenified that you're about to die of a heat attack, you could jog or run up and down several flights of stairs. This will prove that your heart is healthy and strong.

5. Thinking in Shades of Gray: Although this method might sound drab, the effects can be illuminating. Instead of thinking about your problems in all-or- nothing extremes, evaluate things on a range from 1 to 100. When things don't work out as well as you hoped, think about the experience as apartral success rather than a complete failure. See what you can learn from the situation.

6. The Survey Method: Ask people questions to find out if your thoughts and attitudes are realistic. For example, if you believe that public speaking anxiety is abnormal and shameful, ask several friends if they ever felt nervous before they gave a talk.

7. Define Terms: When you label yourself "inferior" or "a fool" or "a loser", ask "What is the definition of 'a fool'?" You will feel better when you see that there is no such thing as "a fool" or "a loser".

8. The Semantic Method: Simply substitute language that is less colorful and emotionally loaded. This method is helpful for "should statements". Instead of telling yourself "I shouldn't have made that mistake", you can say, "It would be better if I hadn't made that mistake."

9. Re-attribution: Instead of automatically assuming that you are "bad" and blaming yourself entirely for a problem, think about the many factors that may have contributed to it. Focus on solving the problem instead of using up all your energy blaming yourself and feeling guilty.

10. Cost-Benefit Analysis: List the advantages and disadvantages of a feeling (like getting angry when your plane is late), a negative thought (like "no matter how hard I try, I always screw up"), or a behavior pattern (like overeating and lying around in bed when you're depressed). You can also use the Cost-Benefit Analysis to modify a self-defeating belief such as "I must always try to be perfect".

https://acquia-prod.oswego.edu/couns...r_thinking.pdf

I especially like "Thinking in shades of grey," where you rank things from 1-100 so that you realize you have made at least a partial success rather than total failure with black-and-white thinking.

fern46 · Sep 20, 2019 at 06:37 AM

This is really helpful. I like several of these. Thanks for sharing.

How are you feeling now? What time is your appointment with your therapist? I am hoping she can help. I think it is perfectly fine to let her know that you intend to manage this on your own without going to IP. You can give her examples of how you've been able to pull yourself out of it enough to do the right thing. Texting the crisis line last night is a perfect example. I do think you should be completely honest with her though and let her manage her own interpretations. That's what you're paying her for. I know you're worried she will misinterpret, but I think it is also possible that she will interpret correctly and simply offer something you don't want to hear. You cannot receive her best if you edit your truth to avoid that.

I also hope she can help you find a new doctor. It is a total shame your other doctor has been so non-responsive. You've been battling with one issue for another for far too long and he had multiple opportunities to do the right thing. Hang in there Bluebicycle. I think you're incredibly strong.

Wild Coyote · Sep 20, 2019 at 08:37 AM

Hey Blue!

You've had a productive morning!

Thanks so much for posting this info.

I am with you in spirit.

Victoria'smom · Sep 20, 2019 at 08:50 AM

I think I may print this. Thank-you.

BipolarWolf · Sep 20, 2019 at 11:59 AM

Quote:

Originally Posted by bluebicycle

I was feeling pretty bad last night and contacted the crisis textline... I got a useful link that contains 10 tips for "untwisting" your thinking. I've copy-pasted it here:

https://acquia-prod.oswego.edu/couns...r_thinking.pdf

I especially like "Thinking in shades of grey," where you rank things from 1-100 so that you realize you have made at least a partial success rather than total failure with black-and-white thinking.

Thanks for posting this. I will probably print this also. Hope you are doing better today and this helped you.

Phoenix_1 · Sep 20, 2019 at 06:33 PM

Thank you bluebicycle. I saved the link. I especially like the cost benefit analysis. My career was in accounting and I've used cost benefit analyses for many things. I never thought of applying it to my BP2. I also like the thought of shades of grey. These points are really useful. Thanks.

*Beth* · Sep 21, 2019 at 05:47 AM

Thanks very much, blue

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Wild Coyote Legendary Community Liaison Member Since Jun 2016 Location: USA Posts: 12,735 (SuperPoster!) 7 70.9k hugs given	Sep 20, 2019 at 08:37 AM #3 Hey Blue! You've had a productive morning! Thanks so much for posting this info. I am with you in spirit. __________________ May we each fully claim the courage to live from our hearts, to allow Love, Faith and Hope to enLighten our paths.
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Victoria'smom Legendary Member Since Apr 2012 Location: Earth Posts: 14,903 (SuperPoster!) 11 5,429 hugs given	Sep 20, 2019 at 08:50 AM #4 I think I may print this. Thank-you. __________________ Dx: Me- SzA Husband- Bipolar 1 Daughter- mood disorder+ Comfortable broken and happy "So I don't know why I'm tongue tied At the wrong time when I need this."- P!nk My blog
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Beth catches the flowers Member Since Jul 2019 Location: Downtown Vibes, California Posts: 15,701 (SuperPoster!) 4 23.7k hugs given	Sep 21, 2019 at 05:47 AM #7 Thanks very much, blue How are you doing? __________________
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