Re: Technique - Analysising a Situation/Event

[Guest guest]

This is cool thanks Grace! I'll try this one out as I have some

situations coming up that more awareness will be very useful. Nice

to know this is part of CBT too, maybe the one CBT therapist I saw

was a loon all she did was contradict everything I said. Sometimes

things happen so fast in an interaction it's hard to know what really

happened.

Here's a technique you might like. It's one to use when you are

feeling worked up and anxious say after contact with nada but don't

really know why. Sit down and if you can focus in counting your

breath for a minute or so, then scan your body (ask it to show you)

where the knot is. Usually a particular location jumps out to you

right off. A lump in the throat, a pain in the gut. Then focus on

that spot just being aware of it, studying it, is it hot/cold, tight,

painful, sharp, dull, let your breathing be focused in that spot

too. Just sit still and watch it. Almost always it'll " open up " and

the real emotions come out about what created it. Can be very handy

and healing. Hope this is useful to someone!

>

> Hi everyone

>

> I wanted to share a technique I learned this year and found

usefull.

> Its from CBT.

>

> Take any situation - lets say driving nada to the hospital. You

take

> a sheet of paper. In the middle - goes the situation - describe

it.

> On the top - place thoughts, on the bottom - physical sensations,

on

> the rhs feelings and on the lhs behaviours.

>

> Then you analyse the situation, noting how your feelings will come

> from your thoughts, that physical sensations emerge from your

> feelings and your behaviour changes as a result.

>

>

> THOUGHTS

>

>

>

> BEHAVIOURS SITUATION FEELINGS

>

>

>

> PHYSICAL SENSATIONS

>

>

> Its a great analsysis tool and it helped me alot through my panic

> attacks as I got in touch with my terror. It gave me back a sense

of

> control once I noticed my feelings were coming due to the thoughts

I

> was having (well sometimes feelings and physical sensations by-pass

> thought but.,..).

>

> Sometimes so much comes up. Another thing I did was I got

flipchart

> paper and I took a simple situation, and went through this process -

> its very informative and so much comes up. Then I take a photo of

> the flipchart and store on my pc. Then I burn the flipcharts -

like

> Im over that. So I have a good record, through tapes, journally,

> posts, photos, of my journey through the npd maze and bpd maze so

> far. I also had CBT a few sessions and found it a good resource

> tool, specifically to look at my reactions, my behaviours, etc.

>

> Its on-going - if anyone else has good techniques Id be very

> interested.

> Grace

>

[Guest guest]

I'm happy for you too, Grace! You deserve to be proud of yourself for

standing up for yourself like that! Good for you, many kudos!

(Giving you a virtual high five: *smak!*)

-Annie

> > >

> > > Hi everyone

> > >

> > > I wanted to share a technique I learned this year and found

> > usefull.

> > > Its from CBT.

> > >

> > > Take any situation - lets say driving nada to the hospital. You

> > take

> > > a sheet of paper. In the middle - goes the situation - describe

> > it.

> > > On the top - place thoughts, on the bottom - physical sensations,

> > on

> > > the rhs feelings and on the lhs behaviours.

> > >

> > > Then you analyse the situation, noting how your feelings will

> come

> > > from your thoughts, that physical sensations emerge from your

> > > feelings and your behaviour changes as a result.

> > >

> > >

> > > THOUGHTS

> > >

> > >

> > >

> > > BEHAVIOURS SITUATION FEELINGS

> > >

> > >

> > >

> > > PHYSICAL SENSATIONS

> > >

> > >

> > > Its a great analsysis tool and it helped me alot through my panic

> > > attacks as I got in touch with my terror. It gave me back a

> sense

> > of

> > > control once I noticed my feelings were coming due to the

> thoughts

> > I

> > > was having (well sometimes feelings and physical sensations by-

> pass

> > > thought but.,..).

> > >

> > > Sometimes so much comes up. Another thing I did was I got

> > flipchart

> > > paper and I took a simple situation, and went through this

> process -

> >

> > > its very informative and so much comes up. Then I take a photo

> of

> > > the flipchart and store on my pc. Then I burn the flipcharts -

> > like

> > > Im over that. So I have a good record, through tapes, journally,

> > > posts, photos, of my journey through the npd maze and bpd maze so

> > > far. I also had CBT a few sessions and found it a good resource

> > > tool, specifically to look at my reactions, my behaviours, etc.

> > >

> > > Its on-going - if anyone else has good techniques Id be very

> > > interested.

> > > Grace

> > >

> >

>