Distorted Thinking

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DarkWolf_2.0
Regular Member


Date Joined Mar 2011
Total Posts : 117
   Posted 3/26/2011 3:51 PM (GMT -6)   
Hi,

I have a couple of questions...

I'm going through one of my many self-help books working toward beating anxiety/agoraphobia. One of the exercises asks to monitor distorted thoughts for one week. One week was perfectionist thinking, the next was over-generalizations and now I'm supposed to be keeping track of critical thoughts. As I catch these thoughts I'm supposed to write them down and come up with counter statements. I find this exercise a little impractical. The first and second week I didn't notice any distorted thinking. I notice I am very critical of myself (especially when it comes to doing these exercises;)), but dropping everything to write these things down is rather impractical. If I wait until the end of the day, I forget what thoughts I had. Does anyone have alternative ways of working on distorted thinking?

My other question is why do I get depressed if I'm on anti-depressants? I never understood that. It doesn't take much to set me off and once I'm depressed I just want to curl up in bed and sleep - which I do; and then I get more depressed because I just wasted my entire day! I find this really frustrating.

If anyone can enlighten me on either question I would really appreciate it.

Thanks!

Skatterprank

Scaredy Cat
Forum Moderator


Date Joined Sep 2006
Total Posts : 11930
   Posted 3/26/2011 5:11 PM (GMT -6)   
Hi S.P. If you find that you can't do the written part of your exercises, repeating the thoughts in your head (mantras) are really effective as well.

For example if the negative thought "I have not been productive today" pops into your mind, counter it with the thought "I have done the best I can under the circumstances, and with the energy I have today" Repeat this several times in say, ten minutes.

This will surve it's pupose just as well as writing it down, and by repeating it you may even remember it to jot down at a later time if you wish!

Great job on the self-help work! Keep it up:)
Scaredy Cat
Moderator:Anxiety/Panic

"Courage is not the abscence of fear, it is feeling afraid and doing it anyway!"

"It is when we are most lost that we sometimes find our truest friends"

Panic Syndrome recovery due to CBT

DarkWolf_2.0
Regular Member


Date Joined Mar 2011
Total Posts : 117
   Posted 3/27/2011 8:58 AM (GMT -6)   
Hi Scaredy Cat,

Thanks for the advice. I will give this a try.

Take care,

Skatterprank

stkitt
Forum Moderator


Date Joined Apr 2007
Total Posts : 31867
   Posted 3/27/2011 9:22 AM (GMT -6)   
S. P.
 
Actually I like this exercise  and have learned to use it well even when it is really hard to pull myself up.  I monitor my thoughts and feelings to help reverse negative thinking. As soon as I notice negative thoughts, I consciously reverse them.
 
To help you understand, none of the antidepressants will works alone and just make everything better.  Working together with your therapy, learning to believe in yourself and the medications together will hopefully help you learn to deal  with the anxiety.
 
Do talk to your Dr. re meds as there are many to choose from and perhaps you would benefit from a change in your meds.
 
Take care,
 
Kitt


~~Kitt~~
Moderator: Anxiety/Panic, Osteoarthritis, GERD/Heartburn and Heart/Cardiovascular Disease.
www.healingwell.com

"If you can't change the world, change your world"

DarkWolf_2.0
Regular Member


Date Joined Mar 2011
Total Posts : 117
   Posted 3/27/2011 10:04 AM (GMT -6)   
I will try to catch my negative thoughts, but they are so automatic I don't realize I'm thinking them! But I'll keep trying.

I guess I expected a lot from Effexor b/c my first experience with an anti-depressant (Paxil) made such a huge difference all on its own. The only down-side was that while on it I gained a considerably amount of weight that wouldn't budge until I was off the stuff, and it did eventually poop out so I had to try something new.

Every time I see my doctor I tell him that I don't seem to feel any different under Effexor, but the conversation usually ends there. I think he would prefer I go back to Paxil (he's not the doctor that switched me in the first place), but there is no way in H I'll be doing that. I've actually started to lower the amount I take of the Effexor since taking a higher dose makes no difference to how I generally feel.

I was switched to Effexor only two or three years ago and that seems to soon to switch. I was on Paxil for almost 10 years and don't take switching meds lightly (I hate taking them to begin with and after Paxil, I do not want to take something that will make me gain weight again - horrible reason, I know). Right now I would rather concentrate on therapy (even though I'm doing this on my own for now) and lifestyle and see how far I can get with that.

Thanks,

SP

stkitt
Forum Moderator


Date Joined Apr 2007
Total Posts : 31867
   Posted 3/27/2011 3:03 PM (GMT -6)   
SP,
 
In the last 6 years I have switched medications so many times I cannot count on both hands how many times............... If you have been Effexor for  2-3 years you should surely know if it is working. 
 
I have had good luck with Effexor until January 2011 when I got the stupid idea I was cured and insisted on going without an AD.  I have Major Depressive Disorder, PTSD, and anxiety for 29 years.  Now my mantra is I am not stupid for trying to go off the med,  I accept that I need to be on the medication.
 
February and March have been a nightmare for me - I pray daily that I will get through this.
 
Blessings,
 
Kitt
~~Kitt~~
Moderator: Anxiety/Panic, Osteoarthritis, GERD/Heartburn and Heart/Cardiovascular Disease.
www.healingwell.com

"If you can't change the world, change your world"

DarkWolf_2.0
Regular Member


Date Joined Mar 2011
Total Posts : 117
   Posted 3/28/2011 2:33 PM (GMT -6)   
Hi Kitt,

I'm sorry to hear February-March have been so difficult for you - luckily, April is just around the corner!

My next appointment with my GP is in May, so perhaps I will ask him to switch me off Effexor onto something else (I'll have time to do some research so I'll know what not to accept).

Thanks for the advice,

SP
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