Topic Tuesday // Tues, 15 March, 7pm AEDT // Managing and changing your thoughts

I feel like this when I am down i.e. . depressed

@Polly48 CBT can be helpful with impulsive spending and decluttering - it usually helps to break these things down into smaller parts to tackle one by one using the ABC model - is there a small part of either that you could try putting into the ABC model as @CherryBomb suggested?

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@Lookingup wrote:
Hi. I can relate to personalization and lebelling. I find that I have a series of criticisms that i say to myself regularly. So would it help to replace each theme with a positive one and each time i find myself having these negative thoughts then using the positive affirmation?

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Hi @Lookingup

What a great question. Can we park your questio? I believe @Shimmer will talk about challenging unhelpful thinking with counter thoughts soon.

Hi @Shimmer, @CherryBomb

A) The situation = _Lawn mowing ____________

B) The thoughts = __everyone will think I didn`t do a good job _____________

C) The consequences: ____feeling anxoius and start to panic __________

Thanks for contributing your ABC model scenarios @Jacques, @Lookingup, @Shaz51 anyone else want to join in? We're about to move on what you can do next with @Shimmer.

Wow great work @CherryBomb, @Jacques and @Lookingup in identifying the ABC model of tricky situations.

So the next step is identifying the unhelpful thinking style. Can any of you identify any in the thoughts you described?

@Lookingup you are ahead of the game, good on you! We will get to how to modify them next 🙂

@Shimmer ok so focusing on the unhelpful thoughts in our scenarios, mine would be:

"I'm not good enough, and others know it - they can see right through me"

"I should have prepared more"

"The other person's presentation was SO much better"

"I don't belong here, I feel like an imposter"

What about others?

Thanks @CherryBomb - so which of the types of unhelpful thinking styles from the sheet do you think could be coming into play in those thoughts?

Situation my husband continually says I spend unwisely

Thought Wish he would stop nagging me always seems negativehatehis repetitive criticism

Consequences My reaction is always angry and aggressive. Need to work on changing this

well mine would be

I am a fat slob, dole bludging idiot who does not deserve to be alive, i am a wast of space and a burden to society, people hate me for being a dole bludger and they see me as a threat to their way fo life. 😞

how true would be 70%

Mum's friends and family have said it to my face 😞

at first shock, then realisation that they are right