session 3-feeling like I can't move on
I am in week 3 of the program. The program has really taught me a lot. Unfortunately, I had a suicide attempt this week as well. I really want to get better. Did I do something wrong? I am trying to hard to get better and then when I feel overwhelmed beat myself up? I have a lot of problems I am going through now. For example, death in the family, marital problems, and I found that I have a chronic illness. I am safe now and I really want to get better for me and for my one year old son. Should I keep going? Will I understand more later on? How did anyone else feel during this week? I just really need some advice.
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Guest
Just checking in to see how you are doing. I too just started session three this week. My experience is that the first day or two with the positive self talk worked wonderful. Specifically, I was able to journal a few negative thoughts, then rephrase them. Here are actual examples from my first journal entries.
N - Just something negative in the back of my head. Its not even concsious thoughts. Just negative.
P - Cool, there they are. And Im aware of them. I'll be able to gradually rephrase.
N - I never do things consistent or gradually. I'll probably eventually fail.These are only temporary changes.
P - I can change for today and I enjoy changes for today.
N - It was very hard to come up with postive rephrases. I must be bad at it.
P - The best things I've done (in the past) cause me to pause and reorganize my thoughts.
P - Positive thinking is worth the effort.
So, above is what I did in my journal. I think after a day and a half, anxiety hit me pretty hard and I stuck with the positive rephrases in my journaling, and also stuck with the relaxation tape. I noticed that the anxiety didn't really go away and was not necessarily relieved, however both the positive rephrases and the relaxation tapes allowed me to float through it (positive rephrase), and I was given relief about 1 day or 1.5 days time. That relief has lasted now for another day or so and I continue both practices.
So, they got results, just not immediate. I had enough faith to continue practicing them and they worked in their own good time. It felt - feels wonderful, but in the midst of it I was questioning their results.
So, I just sharing my experience and hope, plus, Im doing something positive right now. Take care, good luck, blessings. Steven M.
N - Just something negative in the back of my head. Its not even concsious thoughts. Just negative.
P - Cool, there they are. And Im aware of them. I'll be able to gradually rephrase.
N - I never do things consistent or gradually. I'll probably eventually fail.These are only temporary changes.
P - I can change for today and I enjoy changes for today.
N - It was very hard to come up with postive rephrases. I must be bad at it.
P - The best things I've done (in the past) cause me to pause and reorganize my thoughts.
P - Positive thinking is worth the effort.
So, above is what I did in my journal. I think after a day and a half, anxiety hit me pretty hard and I stuck with the positive rephrases in my journaling, and also stuck with the relaxation tape. I noticed that the anxiety didn't really go away and was not necessarily relieved, however both the positive rephrases and the relaxation tapes allowed me to float through it (positive rephrase), and I was given relief about 1 day or 1.5 days time. That relief has lasted now for another day or so and I continue both practices.
So, they got results, just not immediate. I had enough faith to continue practicing them and they worked in their own good time. It felt - feels wonderful, but in the midst of it I was questioning their results.
So, I just sharing my experience and hope, plus, Im doing something positive right now. Take care, good luck, blessings. Steven M.
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Guest
Thanks Steven for your advice. I guess I was a little harsh on myself because "I didn't do the homework perfectly". But, I am doing much better and am continuing the program. I am actually listening to session 4 tonight. Perhaps to realize how negative I think did somewhat created more anxiety. Now I see how I am suppossed to change those thoughts. Thanks for providing the example journal entry; it certainly helped. I do expect everything to happen immediately. I had a great day today with very little anxiety, so I am definetly sticking with this program.
Thanks again and take care.
Kayla
Thanks again and take care.
Kayla
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Guest
I really hope you're felling better, all I can tell you is that it will go away be patient, now if you fell like you just can't control the way you are felling look for help, go to your doctor and follow the program , and must of all pray an seek Jesus he change my life and I know he can change yours too.
take care
take care
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Guest
It really sounds like you are basing your progress on how you are feeling. It is your feelings that are out of wack right now, well that and your thoughts because they cause your feelings. No you didn't do something wrong, you just feel like you did. You're still feeling anxiety and depression so it's only normal that these feelings are really strong right now and may overpower many of your attempts to overcome them.
What you accomplish isn't as important as the fact that you're on the right path and are getting to where you want to go. Part of overcoming this condition is to be patient and accept what you are going through. If you're going to beat yourself up when you feel overwhelmed then you better beat me up and a majority of the people on these forums. Would you say we deserve that?
That's sad to hear that you had a suicide attempt, that is very scary. I have thought of it many times in my past. I know how it feels. I think one thing that would greatly benefit you is to look into Mindfulness meditation classes. One of the basic concepts about the mindfulness meditation when it comes to negative thoughts is you allow them and the feelings to come along, you don't deny or block them and then you bring your focus back to your breath. I've found that to be the most effective way to get over the negative thoughts.
I hope that helps.
Mike
What you accomplish isn't as important as the fact that you're on the right path and are getting to where you want to go. Part of overcoming this condition is to be patient and accept what you are going through. If you're going to beat yourself up when you feel overwhelmed then you better beat me up and a majority of the people on these forums. Would you say we deserve that?
That's sad to hear that you had a suicide attempt, that is very scary. I have thought of it many times in my past. I know how it feels. I think one thing that would greatly benefit you is to look into Mindfulness meditation classes. One of the basic concepts about the mindfulness meditation when it comes to negative thoughts is you allow them and the feelings to come along, you don't deny or block them and then you bring your focus back to your breath. I've found that to be the most effective way to get over the negative thoughts.
I hope that helps.
Mike
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Guest
I have been stuck on session 3 now for about 4 weeks. I did sessions 1 & 2 great! But this session 3 is very difficult for me. I'm having a hard time noticing, or should I say wanting to notice my negative thoughts. So I got stuck & quit trying for a few weeks. I got so down, that I started thinking of ways to end my life & I thought suicide would be so much easier than trying to make these changes. I continued this type of negative thing for a week or so, then I realized, woah that's negative thinking right there! So I wrote it down. I want to be thorough when doing my assignments because I know, the more that I put in to anything I do - the more I will get out of it. But, I feel like I cannot move on until I get used to noticing my thoughts. Does anyone have any kind of tips on how to start to even notice what you are thinking?
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Guest