| 11:03 Когнитивная терапия (о чем ты думаешь?) |
После долгих поисков выхода из депрессии и после пережитого в последние 6 месяцев, я заметила, что уже лучше справляюсь с негативными мыслями, могу замечать действие привычки негативно смотреть на жизнь и делать разворот в свою пользу.
Недавно я серьезно стала интересоваться когнитивной терапией, ее методами. Ещё больший интерес к этому подогрел опыт моей подруги, которая работает с психотерапевтом в этом направлении и "Работа" Кейти Байрон (и, еще здесь).
Для дальнейшего движения к выздоровлению, я взяла на вооружение методы преодоление склонности к негативному мышлению:
1. Азбука эмоциональной саморегуляции.
Мои чувства связаны не с реальным положением вещей, а с тем, что я думаю по поводу происходящего со мной и как я интерпретирую его.
Если тщательно обдумать, какое-либо недавнее событие, вызвавшее огорчение и депрессию, то можно выделить 3 проблемы:
1) Событие;
2) Мои мысли по поводу события;
3) Мои чувства.
Обычно я осознаю только пункты 1 и 2. Когда я испытываю тоску, то я могу рассмотреть мои мысли, постараться припомнить, что промелькнуло у меня в голове. Эти мысли могут быть моей автоматической реакцией на что-то, что произошло: разговор с кем-то, мечту и т.д.
2. Разворот.
Я могу внести поправку в свои мысли, ответив на каждое негативное утверждение более позитивным и взвешенным суждением.
Для оценки негативных мыслей, я могу задать себе следующие вопросы:
- каковы доказательства правильности моей мысли?
- существует ли альтернативное объяснение происшедшему?
- каков наихудший возможный исход? Смогу ли я это пережить? Каков наилучший возможный исход? Каков наиболее реалистичный
исход событий?
- каковы последствия моей убежденности в привольности негативных мыслей? Каковы могли бы быть последствия, если бы я смогла думать об этом более реалистично?
- что я могу сделать конструктивно сделать в этой ситуации?
В рамках когнитивной терапии, кроме работы с мышлением, есть еще несколько шагов, которые человек может сделать самостоятельно и, которые помогут начать действовать. Тоже взяла их в работу:
1. Составление расписания дня.
От планирования простых дел к сложным.
2. Метод "чувство достижения и удовольствия".
Мои жизненны обстоятельства могут быть лучше, чем я себе это представляю. Необходимо записать все события дня, и отметить те из них, которые сопровождались переживаниями достижения, буквой "Д". Действия и события, доставившие хотя бы некоторое удовольствие, отметить буквой "У".
3. Разрешение сложных проблем.
Для решения дел, которые мне сделать необходимо и, которые представляются мне слишком трудными, я могу составить список конкретных шагов, которые мне необходимо предпринять с целью его выполнения.
Если я застряла в каком-либо одном способе решения проблемы и буксую, то можно:
а) попытаться составить список альтернативных способов справиться с делом;
б) узнать опыт других людей в решении подобных ситуаций, попросить помощи.
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