Some days seem pretty fucking hopeless. Like, what is the whole point? Some days are rough and full of hate, worry, misery, and of course that golden depression. As a disclaimer, guys, depression is in no way golden. Some days, most days, it feels like it's eating me away, and when it swallows I'm left in nothing but utter darkness. And I'm having a really hard time getting the idea into my head that I, my happiness and well-being, matter... Like, that I have a reason to even ride this ride (life). But I'm working on it... It's for sure a process, and a damn long one at that. I could sit here for hours and mope until I spiral down down down and plunge myself into a crisis. But I won't. I'm here to share my newest favorite coping skill that therapy has taught me. I have to share it, write about it, to retain it. I'm almost wondering if I should just get all my therapy tattooed to my body so I never forget. But anyways.
So this week we have focused on Cognitive Behavioral Therapy (CBT). Which, in a short, sweet, simple, and hell of a lot cheesy explanation is "Think Happy, Be Happy." But that just gets an automatic eye-roll, I know, I gave it too. But like it's actually a mind blowing and very real skill. You may be aware of this therapy theory if you've ever taken a psychology class, but I had never heard of it, so I'm pretty excited to share. The basics of it are as follows:
-An Event takes place
-It cause a Thought in our minds
-Which results in a Mood/Feeling
-That correlates with your Behavior/Actioin
Still with me?
It's just an on going cycle.
And for a number of people, including myself, our thought that occurs after an event is negative. They are called Automatic Negative Thoughts (ANTs), which is a great acronym because these thoughts just swarm and multiple and take over your mind, like ants. Anyway, the negative thought triggers a negative feeling that results in a negative behavior. So the idea behind CBT is to target the thought. This can be very very complicated because we aren't always aware of our thoughts, or the fact that our thoughts are even negative. Some people, like myself, have these ANTs carved so deep into our beliefs and persona that they just seem right... But the point is, change the thought, change the feeling and behavior. Now it's a big and impossible jump to go from these negative thoughts to happy-go-lucky-positive ones, so what we have to start with is making your thoughts neutral and fact-based.
For example of this all, say tomorrow I have a big test that I'm not prepared for. Automatically, someone like myself, would think "oh shit, I'm going to fail it." This thought is usually followed by a pile of other negative thoughts including "I'm so stupid", "might as well drop-out of school now", "my life is over", and ultimately I wouldn't even try to study for the test after being so discouraged. But with the use of CBT, I would try to catch myself in this thought and change it to something more neutral, like, "there's a test tomorrow, I don't know how I'm going to do on it, but it's not too late to try to do well." and these kind of thoughts would result in a less hopeless feeling and a more studious behavior. Does that make sense? I hope I'm explaining it clearly...
Now, as I already mentioned, we aren't always aware of our thoughts. So, for starting off, sometimes we may have to catch ourselves in the already negative mood or action and work our way back to figure out what caused it. The first step to all of this is just Thought Awareness. You have to find your negative and distorted thoughts; you can't clean up an oil spill if you don't know it's even there...

http://theberry.com/2012/01/10/daily-awww-whats-black-and-white-and-cute-all-over-30-photos/

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