I have my last CBT session next week. Part of the this weeks homework was to review what I’ve learnt and how I’ve changed over the 5 months of having CBT. There were lots of different aspects I had to think about, and it’s certainly been an incredibily difficult, but incredibly successful journey. I feel I have changed a lot, and now have lots of things I have to remember and to continue to try to put into practice.
One of my thoughts at one point was about trying to share some of the ideas of the journey with close friends so that they can continue to remind me of them, when I forget or get too depressed to carry out some of it. I might still do that, because I know that I will ‘drift’ and will need prodding occasionally.
Anyway, I thought I’d share my kind of summary list of what I’ve learnt.
- “Is that a helpful thought?”
- “Simple, but not easy.”
- “Must-abation and should-abation are good.”
- Challenge / argue with negatives.
- The way I spend/ use my time is important. Often need to ‘plan’ time – including relax time.
- “I” am all the different “me”s – they’re not separate to different places / roles. “I” am one.
- If I look (sensibly / rationally) at the evidence all around me, there is plenty of proof that people really do like me and want to spend time with me.
- Showing vulnerability is okay (in the right places)
- It’s okay not to be perfect. I can be good at things, even if it’s not all the time. No-one can be good all the time!
- It’s okay to be pleased / proud of things I’ve done / achieved – it doesn’t (necessarily) equate to boasting and being big headed.
- ‘Simply’ hear first, then accept, then believe. Even in everyday actions / reactions / comments.
- ‘I’d prefer if I…’ rather than ‘I will…’ means you can’t fail, only achieve if you do it.
- Try to pick out positives rather than negatives. Find a positive.
- Think about what you’d say to another person in the same situation. No, it’s not different!!