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Posted 9/27/2019 4:56 PM (GMT 0)
Hi Guys - I have a therapy related question... So I've seen my new therapist 3 times now. She has given me "homework" of writing down 3 positive things that happen each day and I'm really struggling to come up with stuff. She said she knows not every day I will be able to come up with 3 but I can't seem to even come up with 1. Anyone else been asked to do something like this? What kind of things did you write down?
Posted 9/27/2019 8:46 PM (GMT 0)
That is pretty deep. I honestly have no trouble coming up with three things to be positive about. But when you are depressed everything looks grim. You can put something as simple as "I saw wild flowers today and they were pretty". "I watched a flock of birds flying". I like nature and have a lot of it around me so that makes it kind of easy for me. Keep searching. The better you feel the easier it will be to think of things. But it also helps when you look for positive things.

I really think and believe that when you look at things in a positive light that it comes back to you. Like a chain reaction.

It sounds like you have a good therapist. And be honest, if you don't see positives, let her know. She will know how much help you need this way. And best wishes to finding positive things to enjoy.

Hugs, Karen...
Posted 9/27/2019 11:11 PM (GMT 0)
You know you're feeling very depressed when you can't even come up with one thing that's positive per day.
Posted 9/28/2019 3:36 AM (GMT 0)
Reaching out on here is a positive. It is the hatdest step. Yup sounds like a good old school therapist.

Keep 💪. Thibking of ya. HT
Posted 9/28/2019 11:32 PM (GMT 0)
I've never had a therapist ask me to come up with three positive things per day. But I'm sure it can help some people fighting their depression.
Posted 9/29/2019 1:02 AM (GMT 0)
It's old school therapy. A technique and style less used these days.....but so effective. HT
Posted 9/29/2019 5:42 PM (GMT 0)
Hi JRF007! It's great that you are taking steps on your journey towards healing. One way that I have found that helps me to develop positive thinking is developing gratefulness. Because the more grateful we are, the more good we can see, which in turn makes us even more grateful.

Gratitude has a twofold effect. A person who offers thanks is likely inclined to feel good about himself, and the one who receives the thanks feels better too.

“Robert Emmons, codirector of a University of California study project on gratitude, made this point: “Seeing with grateful eyes requires that we see the web of interconnection in which we alternate between being givers and receivers.” The fact is that our lives are sustained and supported by others in many ways. For example, they may provide our food or give us medical attention.”

Perhaps we could think about simple things like our meals that we eat, then think of the manys way we can be grateful.
1-Did you really enjoy a meal today?
2-What did you like about it?
3- Are you grateful for the person who prepared it? Even if it's you, you can be happy that you accomplished it.
4-Even the farmers and producers; we may not know them but are we grateful for their hard work?

Keep going! You're a step in the right direction.
Posted 9/29/2019 5:57 PM (GMT 0)
Nice post Marie66,

And thank you for sharing. Gratitude goes a long way. Like you say two-fold.

I have a lot to be happy about and thankful for. Maybe little things, but a lot... But I guess it is how you look at it. Though I find the little things really do mean a lot.

Have a wonderful day and keep posting if you feel like.

Hugs, Karen...
Posted 9/30/2019 2:01 PM (GMT 0)
Thank you guys for the feedback. I'm definitely going to try to start by being grateful for things, which I am, I just need to realize it in the moment. My days are so mundane that I can't pick out the positives, but there has to be some there.
Posted 9/30/2019 2:09 PM (GMT 0)
Oh there is. Something as generic as being happy for the ability to post. You have your eye sight, your hands and fingers work and so does your brain. Once you see it, you will see more. Staying in the moment is kind of the hard part. But it is possible. I have to talk myself though it, for instance: Doing dishes, I focus on each thing and say, I am washing a fork, I am rinsing the fork, I am putting it in the dishrack. That way I can only focus on what I am doing. I have the capability of doing the dishes, though a dishwasher would be nice, oh, I am the dishwasher... LOL...

JRF007, there is so much in life to be grateful for and happy about. It is just they are little things that a lot of people don't even notice. Can you get by nature? A walk in the woods in autumn is fantastic. The woods smells alive. You can see, smell and hear wonderful things. Take a walk regardless. It helps.

Have an awesome day!!!!

Hugs, Karen...
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