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Cognitive distortion. Help?

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Posted 4/25/2014 4:19 AM (GMT 0)
So I went to my therapist tonight and had a great session. We talked a lot about what has been giving me all my anxieties lately. I know I have had a lot of stuff happen recently, job, girl, health, but I thought I could handle it.
We talked a lot about cognitive distortion and how I have been doing this excessively lately. What I am doing is takeing a little distress and making up an entirely new story of how it is going to play out. My mind starts to believe the story I tell it (with no facts whatsoever) and sends me spiralling.
I am going to consciously try to overcome this issue by retraining my mind to only deal with reality. Easier said than done I'm sure.
Has anyone else gone through similar and can share any methods that may help?

Frustrated
Posted 4/25/2014 4:52 AM (GMT 0)
It's very common to anxiety sufferers although different terms may be used. As a result of our anxiety, we can tend to
- (1) engage in "Black and White" thinking and invariably think the worst outcome of whatever situation be it health related, the outcome of a particular event/exam/meeting/interview
- (2) engage in "filtering", which is where we "filter" out any positives that may be expressed to us and obsess on any negative
-(3) engage in "mind reading" and make assumptions that people/family will reject them/always think negatively of them

Much of the battle with anxiety is that of challenging those negative thoughts; mainly with facts (esp with health related anxiety) but also with personal interactions. It can be amazing how incorrect/incomplete assumptions about one another can negatively impact relations, esp within families.

I've found some excellent online modules which have helped me AND keep on this track with your therapist. Best wishes
Posted 4/25/2014 4:59 AM (GMT 0)
Thanks wombat. Looking online to try and find other methods. I am trying to be mentally strong when these thoughts start
Posted 4/25/2014 6:23 AM (GMT 0)
There may be some in the resources file of this sub-forum. I'm in Australia and I found some excellent resources and modules via the My Compass section of the Black Dog Institute site.

It can be a daily battle I assure you but sometimes it pays to take a step back whenever possible and see where you have been making assumptions. I know I fell into that habit over many years with certain personal relations. With health issues, raise issues and concerns and where necessary have them fully investigated. It may pay to be upfront with your doctor regarding health anxiety and in most cases they should be understanding and provide you with the facts (either by description or results of findings) that you can fall back on when those "what ifs" surface !
Posted 4/25/2014 6:15 PM (GMT 0)
Sparky,

Great job on the progress that you are making through your therapy!!

Along with whatever your therapist gives you for working through this issue...we also have some great therapy worksheet downloads in our Resources for you to check out.

They are good tools for getting those thoughts into postive patterns and healthy processes.

Keep up the good work and posting with us. We are cheering you on in your journey!

S.C.
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