I thought I would share something I learned from watching a CBT video. This practice is for those who have trouble with spinning thoughts/emotions. My notes won't read near as well as the psychologist sounded in the video, but here they are FWIW.

* Notice the thoughts that run through your mind. Recognize that your thoughts are not facts. Thoughts are not decisions. You may think about doing something bad, but it doesn't mean you will make that choice.

*Notice where your mind goes when thinking of some event in your life. What happens if your mind leaves the present time and thinks of something you might face in the future? Maybe you will feel anxious and worried. Those are your emotions "practicing" in the present time for something that hasn't happened. Bring your thoughts back and focus on what is happening now. What is the reality in this moment? The same is true when thoughts take your mind to a painful event in the past. If you start feeling resentment, sorrow, etc.....these are your emotions practicing after the fact. So, reel your thoughts back from the past and focus on the current moment.

* In many situations, we want to believe it was the situation, itself, that triggered bad emotions in us. Actually, it is how we interpret the situation. (An example was given of a cashier throwing a receipt at you, the customer). You may experience negative thoughts about that situation, but it doesn't mean it is the true fact. Ask yourself, "How did I interpret it?" "What were my thoughts telling me?" If those thoughts were negative, then shift your perspective. Ask yourself, "What is another way I can see this?" Maybe the cashier was having a terrible day, maybe she was exhausted, maybe she didn't intend to sling the receipt at you. This is you choosing how you want to interpret that situation, thereby, maintaining your emotions.

* Accept your current reality. It does not mean you approve. Make effective choices based on your reality.

* Separate the feelings from the actual facts.

* Create space between the "urge" and your choice.














Last edited by sandi2; 07/13/18 08:21 PM.
It is not about what you feel should work in your M. It is about doing the work that gets the right results. Do what works!