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A mental exercise

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Anxiety & Panic Disorders
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Posted 11/16/2014 11:58 PM (GMT 0)
Everyone may already do this or be aware of it.

My therapist asked that I write down any negative thought I have. In turn, I am to turn it into a positive. I could be doing this more, but it was amazing how negative I was the first day I tried it. Being at work DID NOT help. Haha.

Feel free to share your negative thoughts here or just keep them to yourself. Just do the exercise. The point is to retrain your brain so you can be more positive.

Negative: I don't want to go to work tomorrow.
Positive: At least I have a job.

Thanks,
John
Posted 11/17/2014 12:22 AM (GMT 0)
Negative: I have not been sleeping that well

Positive: At least I'm not in jail

Great exercise John!
Posted 11/17/2014 12:27 AM (GMT 0)
Negative: This anxiety is killing me!

Positive: At least I'm alive!
Posted 11/17/2014 12:34 AM (GMT 0)
Cornell,

You wouldn't be sleeping well in there, either, so that's a great positive. I missed what exactly is going on there, but I can't imagine the accompanying anxiety.

John
Posted 11/17/2014 12:37 AM (GMT 0)
Lisa,

We're glad to have you. Keep plugging, dear.

John
Posted 11/17/2014 12:47 AM (GMT 0)
Negative: I'm tired of being anxious
Positive: The walking dead is on tonight!!!!
Posted 11/17/2014 12:54 AM (GMT 0)
Bambi,

Aren't distractions great?

John
Posted 11/17/2014 12:58 AM (GMT 0)
They are!! Sometimes reality is so painful, it's nice to get caught up in something else. I find my escape in reading too!
Posted 11/17/2014 1:02 AM (GMT 0)
Bambi,

I'd like to get lost in reading. My mind still wanders.

John
Posted 11/17/2014 1:06 AM (GMT 0)
It has to be a really good book to keep my attention!! Anything by Nicholas Sparks!!!
Posted 11/17/2014 3:40 AM (GMT 0)
Awesome thread Smooth!!

Gratitude and postivity are proven...and I mean by science...to be antidotes to anxiety.

This is not some new-age racket. It is recognized in the medical community. Positivity has the power to, over time, actually make changes in our neurotranmitters and brain chemistry.

I had a rough week...we lost our treasure Kitt...my back is injured...and on top of that I got sick and lost my voice...

...but through it all, I counted my blessings and was grateful for the (ridiculous) amount of things that are good in my life...things I sometimes take for granted!

So, yes...this is a great exercise...one that should be a daily practice for us all.;)

S.C.
Posted 11/17/2014 11:07 AM (GMT 0)
Ah yes....distractions.

Negative: I feel like I'm going to have a stroke or heart attack
Positive: Homeland is on tonite so I'll forget about that for awhile

Negative: I feel anxiety creeping in
Positive: It's definitely better than I felt yesterday

Negative: I'm tired all the time
Positive: I never feel tired when I'm cooking for my family or spending time with my girlfriends

Negative: I hate money problems
Positive: I could be much worse off

Negative: I hate being older
Positive: I made it this far and haven't died from all those diseases i thought I had since childhood.

Negative: I hate anxiety
Positive: It's made me a stronger, more compassionate person
Posted 11/17/2014 11:29 AM (GMT 0)
I love this thread :)

Negative: I hate how I always feel like I am ill or I'm going to die..
Positive: I know I'm physically fine, just got to battle with myself :)
Posted 11/17/2014 12:17 PM (GMT 0)
Negative: I can't believe I'm still anxious after six months.
Positive: I'm doing better mentally than six months ago.

Negative: I didn't sleep that well last night.
Positive: Im not going to let it ruin my day. At least I got 4 full hours of sleep before I woke up.
Posted 11/17/2014 1:10 PM (GMT 0)
Bambi xD I agree, hahah .
I love this thread <3 Well done Smooth!

Negative: My health anxiety is at it's peak now. It will eventually get worse!
Positive: I will start CBT soon and I have my dear HW friends and kind husband who support me meanwhile.

Negative: My HA thoughts keep me from doing the things I like, drawing, working, etc...
Positive: I don't have real physical problems that keep me from work, I just need to focus and train my mind.
Posted 11/17/2014 8:52 PM (GMT 0)
I was talkin with a friend, who also suffer anxiety ,ahwhile back and he said its important to ACCEPT positive thoughts. At first, I didn't really understand it, but its amazing how negative I've found myself to be just like you said john, I cant do this or that, ill never get better etc. etc.

Positive: I CAN do this or that( whatever step forward I'm afraid to make) and... I will get better:)

-I like youre post ct 14 'the battle is with myself' ..wise words
Posted 11/17/2014 9:04 PM (GMT 0)
Negative: I'll never get over this
Positive: I am much better than I was

GREAT post John! This is CBT- reframing the negative thoughts into positive ones.

It feels like lies at first but it really does change our negative thought & we must say positive things even if it feel foreign or like a lie. Practice makes perfect!

This summer when I REALLY didn't believe I'd ever get better, I made notecards w/positive affirmations and taped them to bathroom mirror so I'd see/read them everyday. They're still there!

SC is right- it is a proven scientific fact that it works. It's up to us to practice it daily- many times! Every time we catch our negative thoughts, reframe those suckers into positive!!!

Hugs to all!!!
Lisa
Posted 11/18/2014 12:24 AM (GMT 0)
I'm pleased to see all the participation. Do it over and over and over again until it's a habit. Hopefully, it will become as natural as the negativity is now.

I am struggling today. At times, I just don't see my gastrointestinal situation ever improving. I don't see my strength being regained I just don't see it.
Posted 11/18/2014 1:09 AM (GMT 0)
negative-i hate my depression.
positive-atleast i know i have it and can cope better .

negative-i have panic /anxiety attacks.
positive-i can be brave and face them right on.

i just love this post and makes me already feel distracted.

thank you !
Posted 11/18/2014 1:11 AM (GMT 0)
cilly,

Wonderful! Keep performing the exercise.

John
Posted 11/18/2014 1:35 AM (GMT 0)
Negative thought - I HATE this cccccold weather we are getting in Chicago!!! It's only 15 degrees!

Positive thought - I'm warm and cozy in my house, in front of the fireplace, cuddling with my pets.
Posted 11/22/2014 4:07 AM (GMT 0)
Beth,

Pets are the best antidepressant. I see pictures all the time on social media. LOL

John
Posted 11/22/2014 3:55 PM (GMT 0)
Negative: too many changes in my life (including my anxiety..)
Positive: I'm alive
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