advice please?

movngforwrd · Post by **movngforwrd** » Thu Aug 13, 2009 8:45 am

Hi. I was wondering if anyone can help me out here. I've been doing well so far in the program up until session 3. I'm finding it almost impossible not to think negatively. Also, while trying to change my thought patterns, I am focusing on my thoughts so much, i'm starting to feel like I have o.c.d. I've been writing down some negative thoughts, but I have them every 20 seconds or so!! Any tips on changing my thought patterns in a healthy way?

Light3 · Post by **Light3** » Thu Aug 13, 2009 8:54 am

Just give yourself time. We've been thinking negatively for so long (and for some of us, just now realizing it), that we can't expect to change our thought patterns in just a week. Keep on using the positive thought replacement writing. But don't get caught up in thinking that you have to write down absolutely every negative thought - just do your best. As you practice on paper, eventually our new behaviors will start to sink in and you'll be able to quickly identify and stop a negative thought as it occurs.

Be well,
Jamie

Guest · Post by **Guest** » Thu Aug 13, 2009 2:32 pm

There is a lot of repetition at first in writing down the negative thoughts. After a while you will begin to see patterns and themes in these negative thoughts that may dwindle down to about three major themes, only with different wording. If you can't think of a believable positive response right away, let them sit in the journal until you can come up with replacements that your brain will believe and that sound logical. After time you will notice that the negative thoughts occur less often, and when they do a lot of your positive replacement thoughts will begin to be automatic. This does not happen over night and does take time, so don't get discouraged - and keep writing in that journal. You will see when you get to later sessions how important the journaling has been in helping you to make changes and in understanding why you are making them.

Guest · Post by **Guest** » Thu Aug 13, 2009 5:07 pm

Thanks Mary and Searunner. It actually began to get a bit easier a little while after I posted that. Thanks for the tips and encouragement, I think they'll help.

Guest · Post by **Guest** » Fri Aug 14, 2009 6:47 am

movngforwd,

I know how you are feeling. It is so hard to change but I'm trying very hard also. we need to catch ourselves and stop it. I'm like you, week 3 is hard.

zumberger

Guest · Post by **Guest** » Sat Aug 15, 2009 10:13 pm

I am 43 and have had anxiety issues for as long as I can remember. I have recognized there is a problem but have never sought any help like I am now. I got the program and within the same week my husband and I have talked about getting a divorce, after a 20 yr relationship. I am concerned that the anxiety and panic that is over shadowding other areas I SHOULD BE MORE FOCUSED. Is there any advice to keep myself focused on the areas I should be?

Guest · Post by **Guest** » Tue Aug 18, 2009 1:46 pm

This is an on-going process for me. I need to become more diligent about writing in my journal because it is true what you have shared...a pattern will develop in the writings that will give incite, encouragement and hope.
My negative comments reflect issues with low self-worth. I must use positive self-talk to combat this..and as you said, if I can't think of anything to rephrase the negative thought, I leave it and look at it later without obsessing!:)
Thanks for all the wonderful feedback

Guest · Post by **Guest** » Wed Aug 19, 2009 5:29 am

keep writing in your journal,your negative thoughts will become less and less.i didnt think this was possible,but it does happen,also dont read back the negaitve thoughts,throw them away,its like throwing away negative feelings.its a little mind trick i use, but it works.im on session 6,and kind of went through the same thing,a lot of negativity the last 2 days for me,but i kept writing and throwing it away,and its passing now.all these session are bringing up feelings i have never really dealt with,as im sure you are going through this also.be proud of yourself,that means your working very hard on you.your worth it,and the negatives do dissolve,keep posting.