Re: Re: Cbt or Act ... when it comes to THOUGHTS...

[Guest guest]

Hi. On THoughts ,if you stuck on NEgative thought, and it Effects Your Emotions Clearly, Makes some Logical Sense To Examine the thought process And Insert a more Helpful thought , Thus Watching to see if it Ghanges your emotional State, isnt worth a go to see if it works For You, This is the cbt in the way it deals with thoughts,where Act is distancing / defusion from thoughts.

From:

Tom ;

To:

<ACT_for_the_Public >;

Subject:

Re: Dealing with persistent negative emotions

Sent:

Thu, May 24, 2012 7:24:50 AM

Recently i had to go thru a very stressful situation at work.

What i found was that how i appraised the situation made a difference. Like i appraised the situation as a Threat. What CBT asks is to somehow re appraise the event as a learning situation instead of a threat. This is CBT way of asking you to substitute your negative (distorted) thought w a more positive one. I tried but of course it helped a little but it still didnt erase my anxiety and stress, it was still blooming.

Then i tried to practice self compassion, the imagine yourself as a little 10 year old boy, sitting next to you, feeling the same pain and suffering you are feeling, in such pain and suffering, you could hear it in his words and see it of his face, his suffering, and ask you if you could give this boy a few words, only w few words for his very very long journey, what would you say to him, words of support or comfort.

And i think those two steps helped me make it through the event... re appraise or seeing the event not as a threat but rather a learning experience, and then practice self compassion, to imagine myself as a little boy in that same suffering and pain, what would i say to him, gently, a few words for his long journey... and then bring yourself compassionately.

Tom

>

> Hello,

>

> I've used the techniques and mindset of ACT & mindfulness based therapy to great success in certain areas of my life. However, I am stuck in one area. I'm hoping someone here has faced a something similar and may have some insight for me.

>

> Occasionally, some event will trigger a cycle of negative thoughts and emotions that makes it very difficult to be mindful and accepting. In my case, this happens to be some random social event that leads me to start worrying about social anxiety and whether it will get better or worse in the future. In most cases, I can defuse from these thoughts and they will simply pass. However, in these cases, the thoughts just keep coming and the emotion is persistent, to the degree that it is very hard to continuously defuse. It seems that the more mindfulness techniques I try, the more stuck I get, and the cycle often leads to a day or two of worry. I believe part of this is because, even when practicing mindfulness, there is a part of me that still wants to change the emotion, and when it sees that it is failing, it fuels the anxiety and depression.

>

> Perhaps one thing I would like to try in these situations is a more concentrative practice of meditation, where I just bring my attention back to the breath over and over, where the goal of focus takes precedence to the goal to be aware of thoughts and emotions.

>

>

> Thanks!

>

[Guest guest]

Tom, That seems like a wonderful combination of approaches. I've found both useful too.Jim

 

Hi. On THoughts ,if you stuck on NEgative thought, and it Effects Your Emotions Clearly, Makes some Logical Sense To Examine the thought process And Insert a more Helpful thought , Thus Watching to see if it Ghanges your emotional State, isnt worth a go to see if it works For You, This is the cbt in the way it deals with thoughts,where Act is distancing / defusion from thoughts.

From:

Tom ;

To:

<ACT_for_the_Public >;

Subject:

Re: Dealing with persistent negative emotions

Sent:

Thu, May 24, 2012 7:24:50 AM

 

Recently i had to go thru a very stressful situation at work.

What i found was that how i appraised the situation made a difference. Like i appraised the situation as a Threat. What CBT asks is to somehow re appraise the event as a learning situation instead of a threat. This is CBT way of asking you to substitute your negative (distorted) thought w a more positive one. I tried but of course it helped a little but it still didnt erase my anxiety and stress, it was still blooming.

Then i tried to practice self compassion, the imagine yourself as a little 10 year old boy, sitting next to you, feeling the same pain and suffering you are feeling, in such pain and suffering, you could hear it in his words and see it of his face, his suffering, and ask you if you could give this boy a few words, only w few words for his very very long journey, what would you say to him, words of support or comfort.

And i think those two steps helped me make it through the event... re appraise or seeing the event not as a threat but rather a learning experience, and then practice self compassion, to imagine myself as a little boy in that same suffering and pain, what would i say to him, gently, a few words for his long journey... and then bring yourself compassionately.

Tom

>

> Hello,

>

> I've used the techniques and mindset of ACT & mindfulness based therapy to great success in certain areas of my life. However, I am stuck in one area. I'm hoping someone here has faced a something similar and may have some insight for me.

>

> Occasionally, some event will trigger a cycle of negative thoughts and emotions that makes it very difficult to be mindful and accepting. In my case, this happens to be some random social event that leads me to start worrying about social anxiety and whether it will get better or worse in the future. In most cases, I can defuse from these thoughts and they will simply pass. However, in these cases, the thoughts just keep coming and the emotion is persistent, to the degree that it is very hard to continuously defuse. It seems that the more mindfulness techniques I try, the more stuck I get, and the cycle often leads to a day or two of worry. I believe part of this is because, even when practicing mindfulness, there is a part of me that still wants to change the emotion, and when it sees that it is failing, it fuels the anxiety and depression.

>

> Perhaps one thing I would like to try in these situations is a more concentrative practice of meditation, where I just bring my attention back to the breath over and over, where the goal of focus takes precedence to the goal to be aware of thoughts and emotions.

>

>

> Thanks!

>