Posted by MattDDS on July 8, 2002, at 1:49:12
In reply to Re: Anyone interested in CBT? Let's talk!, posted by mist on July 7, 2002, at 22:48:09
> Matt,
>
> This thread is a good idea.
>
> I have tried some of the techniques in Feeling Good. The most common thought distortion that I identified in myself was what Burns calls "fortune telling." A lot of the thinking that causes or comes from my depression is about the future. The hopelessness of the future. Some of this has to do with the feeling that I don't quite function up to par (due to having what I realize now are ADD traits) so things won't get better or ever be okay. But I think I also have a fatalistic sense of the future that goes beyond my own sense of ability or lack thereof. Sometimes this feeling is more or less operant in me but I can't attribute that to anything in particular.
>
> What I find to be a stumbling block is what to do after I've identified this thought pattern. Because you're supposed to replace negative thoughts with more "rational" ones. But I usually don't believe anything more positive, however I word it. So I'm not sure that I can deliberately change thoughts that come from depression. Or if the thoughts cause the depression. When I took 5-HTP I noticed more positive thoughts coming into my mind at times. I almost felt like an alien had invaded my head. lol.
>
> How has CBT worked for you?Hey Mist,
This is exactly the type of exchange I was hoping for! I'm glad you brought up the
issue about not believing your more 'rational' response.This was a major problem I had (and sometimes still come across), believing the new
'rational' response at a gut level. This is where you have to put in a lot of work.
The CBT gurus would answer that by saying you need to:1. make the rational response 100% believable, not 'power of positive thinking' BS
2. use 10-15 different methods to help yourself believe the new thoughtThis approach has worked quite well for me. But you are absolutely right, it is hard
to understand on a 'gut level' sometimes that your thinking is screwed up, because when
we are depressed (or anxious) everything 'feels' screwed up. (emotional reasoning? lol)Like you, I am a HUGE fortune teller, which is a big source of my anxiety!!
You wondered about whether the thoughts cause the emotions or vice versa. I wondered
that for so long, and my conclusion is that it is a bidirectional relationship. At
least that has been my experience. Don't you notice that right after you think something
negative (automatic negative thoughts) you get a pang of despair? I do. Sometimes they
are like a blizzard of negative thoughts, but if I am persistent enough I can break
out of it. Although I think some CBT researchers did some pretty good research showing
a large causal effect of automatic negative thoughts on anxiety and depression! This
study was very interesting to me, and if you want I can give you a reference.Can you give me a specific example of one of your thoughts that is giving you trouble?
Maybe we could work on it and beat the hell out of it! lol. I'll show you how I treat
my negative thoughts!You asked how CBT had helped. I track my moods using the Beck Depression Inventory (BDI)
and the Beck Anxiety Inventory. I started out with 'severe depression' and a nearly
constant level of 'extreme anxiety or panic', and now I usually score pretty low, mild
depression and anxiety, or none at all.Damn I talk a lot! Hope some of this helps. Take care.
Matt
p.s. If you don't mind me asking, what is your diagnosis or problem you are dealing with?
poster:MattDDS
thread:538
URL: http://www.dr-bob.org/babble/psycho/20020702/msgs/543.html