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My depression, anxiety and PTSD come with all kinds of fun expansion packs - hyper-awareness, low self-esteem, debilitating fear, social anxiety, etc. In my case, a lot of my symptoms spawn from my intrusive irrational negative thoughts.
#depression #mentalhealth #keeptalkingmh
#depression #mentalhealth #keeptalkingmh
Intrusive irrational negative thoughts are the fucking worst aren't they? You know, the voice that says "You are shit & always will be" "Everyone is going to leave you & you deserve it" Yeah, that bitch. The good news is I am learning how to challenge mine. Slowly. So can you.
I keep a list of questions my therapist gave me to ask myself when that voice in my head starts affecting my behaviors. There are 6 of them and it is something that has REALLY helped me sort through some shit and try to heal/learn something from it. I wanted to share that list.
1. Is there substantial evidence for my thought?
e.g. If your inner bully is telling you that you are terrible at your job, do you have proof to back that up? Is it *really* true? Probably not.
e.g. If your inner bully is telling you that you are terrible at your job, do you have proof to back that up? Is it *really* true? Probably not.
2. Is there evidence contrary to my thought?
Using the above example, do you have any proof that you are, in fact, good at your job? Awards? Positive reviews? Praise? Pride? Often times we filter out all of that good stuff and focus on all of our shortcomings and failures
Using the above example, do you have any proof that you are, in fact, good at your job? Awards? Positive reviews? Praise? Pride? Often times we filter out all of that good stuff and focus on all of our shortcomings and failures
3. Am I attempting to interpret this situation without all of the evidence?
I think we are all pretty guilty of filling in blanks when we don't have all of the information. We try to mind-read and predict the future and come to conclusions that aren't even based in reality.
I think we are all pretty guilty of filling in blanks when we don't have all of the information. We try to mind-read and predict the future and come to conclusions that aren't even based in reality.
4. What would a friend think about this situation?
Likely they would ask what proof you had for these thoughts and feelings. If it was someone you cared about coming to you with the exact same problem, my bet is you would show them much more kindness than you show yourself.
Likely they would ask what proof you had for these thoughts and feelings. If it was someone you cared about coming to you with the exact same problem, my bet is you would show them much more kindness than you show yourself.
5. If I look at the situation positively, how is it different?
So you didn't get that promotion. It fucking sucks, mate, but it doesn't change anything about YOU. It might have just opened you up to a whole new opportunity or more time to pursue what you really want to do.
So you didn't get that promotion. It fucking sucks, mate, but it doesn't change anything about YOU. It might have just opened you up to a whole new opportunity or more time to pursue what you really want to do.
6. Will this matter a year from now? Five years?
Most likely it won't. In a year you will be on to bigger and better things. Different stresses, different worries, but more equipped to deal with them in a healthy way
Most likely it won't. In a year you will be on to bigger and better things. Different stresses, different worries, but more equipped to deal with them in a healthy way
Trying to challenge these intrusive thoughts as they happen is, well, a challenge. I find it incredibly difficult, honestly. But not as difficult as it was a year ago. I try to have patience with myself and accept that failing never means I am a failure.
