My lesson from therapy this week was surrounded wanting to get to the bottom of why I take neutral (or anything not 100% positive) feedback so personally.

It challenges the (unhealthy) schema I have that says, “I have to be perfect.”

I’m going to be working on internalizing the cognitive behavioral therapy process and using the model to correct my schemas.

1. Catch the thoughts. (Awareness)
2. Check the thoughts. (Interrogation)
3. Challenge the thoughts. (Replace)

The Cognitive Model

Spark (the situation)

Thought

Feeling (emotion)

Behavior (action)

Result (social feedback)

Thought (creating a cyclical experience)

* means leads to

My therapist provided me with a list of emotions and the signs/behaviors that are typically associated with them so that I could more accurately describe what I’m feeling in those moments. I think it can help others. https://www.therapistaid.com/worksheets/emotions-language-signs-behaviors.pdf

I’m going to be (re)using this worksheet (free resource) over the next several weeks to practice re-programming my brain to process thoughts less negatively. While it’s always best to do these things w/a therapist, I recognize $ is a barrier. I’ll share things that I can.

The source to the images above is here ( https://www.therapistaid.com/worksheets/cognitive-model-example-practice.pdf)

If you don’t have a therapist or can’t afford one, try that resource. They have free worksheets etc. Anyway, I’m going to be working on challenging the schemas I’ve developed that are harmful for me. Inviting you..

Positive self-talk is also an important component in re-programming our brains to respond differently to situations. Consider this worksheet to help you name and replace thoughts. ( https://www.sound-mind.org/support-files/positive-thought-replacement-worksheet.pdf)

Another thing to consider is the ways your brain will contribute to negative thinking through cognitive distortions. Here’s a free resource that describes it (& 10 most common ones). https://positivepsychology.com/cognitive-distortions/

Hopefully, one or more of these resources will help someone. I intend to share what I can (w/in copyright rules) or find a free equivalent. If you can journal or create a binder as you complete the activities, that’ll help you keep things organized.