Thought replacement Variation

[NinjaFrodo]

Personally, I have found that when i do thought replacement the normal way, I take soooo long to write out an answer that makes me feel better and i've been checking out other cognitive methods and I'd like to share this in hopes that it helps you guys out as much as it has me.


Step 1# So instead of just doing one thought at once...why not group them all together (the chain of thoughts at least the first 3) and deal with the common theme or topic and do this in point form.

Step 2# Pick out the emotion and rate it in percentage (0-100%)

Step 3 is to use the realistic thoughts to counter the negative false ones

Step 4 Re-evaluate the emotions in percentage again.


Ie.
-I don't feel like I'll make it on time
-I'm usually late
-I'll feel bad about myself if I don't do it
-The other person won't like me if i'm late

Emotions/Moods: Insecure 60%, Inadequate 40%, Fear 30%

-I have been late before but that doesn't mean i'll always be late

-I have been on time before so I know it is possible

-I can leave earlier and bring my mp3 player with relaxation music or video to mentally prepare then

-This isn't an event in which I would be heavily disciplined and so it wouldn't be that bad if i was a minute or 2 late

Emotion/Mood: Insecure 20%, Fear 0%, Inadequate 10%


This is great because it focuses on the main themes and thus the root of the issue. You can also get an idea of what exactly you are feeling and you can keep track of your progress and your growth.

Let me know how you guys feel about this and if you have any other variations please feel free to post about it!


Mike

[Guest]

If it helps I will give you a list of emotions you can look through to figure out the ones you're feeling.

Depressed Anxious Angry Guilty Ashamed

Sad Embarrassed Excited Frightened Irritated

Insecure Proud Mad Panicky Frustrated

Nervous Disgusted Hurt Cheerful Disappointed

Enraged Scared Happy Loving Humiliated

Overwhelmed


You can add other emotions there too and keep in mind, an emotion is described in one word...if it takes more then one word then it is a thought.



Here is another example:

The situation was that i was heading home and I was walking down to the subway and as i was walking down the stairs, some people i never met were trying to talk to me and it was difficult because of my social anxiety.


Negative thought chain;
-I don't feel comfortable talking to those people

-I'm afraid to express myself

-What-if I embarass myself

-What-if I say something stupid

-I should be able to be more social


Emotion- Insecure 80%, Inadequate 70%, Fear 70%



Replacements;
-> Of course i don't feel comfortable with it, socializing is a limitation and has been for 14 years.

-> Despite the limitation, I still did it and that is a great accomplishment

-> With Time, I'll be able to express myself better and better

-> So what-if I don't do it the way I expected, I don't need to be perfect or a master at this right now.


Resulting emotions- Insecure 20%, Inadequate 40%, Fear 30%



Mike

[Guest]

Ninja -- Looks like you have been doing a lot of work on this. Good for you. Recognizing the themes and patterns are really helpful. It really does get you to see which area needs to change or which area you need work on. When I did this I came up with two main themes that played over and over again, only with different words in my head. Doing this can get down to the root of all of it quickly, in lieu of just writing down every thought without connecting them to anything specific. I really do admire your determination and willingness to put so much effort into this. We can't be afraid to look at ourselves, otherwise how can we change? Right?

[Guest]

Thank you Mary.

I've looked into it some. I'm actually combining the programs method with that of a book called Mind over Mood.

This is really intresting, when i was trying to replace one negative thought I would get many more negative thoughts when i'm writing the positive. Many times it didn't feel...complete. Like you said, it really does help to get to what you really need to work on.

You're right, we can't be afraid to look at ourselves or we won't even be willing to work on our limitations.A baby when it comes into the world, it has virtually no skills at all (besides screaming, puking, breathing, wetting and pooping itself). If that baby were to focus on how inadequate it was, how do you think that baby would be when it becomes an adult? Would it even get there?

Giving up completely is the worst thing anybody can do. I've suffered a tremendous ammount within the last 14 years and I've constantly said that I need to keep going so I can use this to help prevent this kind of stuff from happening to others. I also refuse to just be content.

Actually, i got fired from my job at the end of January because i kept getting sick (from the stress). I've just now come to the point where I can't ignore it anymore. I'm getting financial assistance from the government, going to be seeing a psychiatrist and planning to use the thought replacement on a daily basis until I reach a point where i can say anxiety and depression aren't controlling my life.

[Guest]

Sorry to hear you lost your job, but maybe this was something good?- Maybe it got you to see that you were getting sick from the stress, and now you can work to reverse it. An unpleasant eye opener, but a valuable lesson????

[Guest]

it was definately good. I hated that job and I wasn't too keen on it before i had it. I had disregarded my needs and took a job that was the exact opposite. That's when i realized i need to respect myself more. It was part of a chain reaction...it lead up to me reaching out to professionals instead of doing things on my own.

Although i hated that job, I believe it was very necessary. If it wasn't for that job, i wouldn't have made a commitment to myself to focus completely on health.


Mike