What I learned in IOP ~ Day 13 ~ Thoughts and Mood


Merry meet!

I’m glad you’re here, we are going to try something new here. We received a handout from the “Depression Treatment Manual” about how thoughts affect your mood. I think I am going to go through the steps here with you because I can’t get Wednesday off my mind. I’m going to go through and try to change my thinking… a sort of impromptu homework assignment you could say.

First I need to: “Increase Thoughts That Produce A Better Mood” 

I can do this by:

  • Making lists of good thought about myself and about life.
  • Giving myself a pat on the back, most things we do are not noticed by others, therefore it is important for us to notice and give ourselves credit.
  • Give ourselves a break by taking time out mentally. Allow yourself to breathe and feel at peace.
  • Imagine myself taking the above steps to move toward a time when things will be better.

Then I need to: “Decrease Thoughts That Make Me Feel Bad”

I can do this by:

  • Stopping the thought by identifying it, tell myself that thought is ruining my mood and then think of another thought.
  • Schedule a time (10 to 30 minutes) to worry by setting aside time each day so I can concentrate completely on necessary thinking and leave the rest of the day worry free.
  • Making fun of the worries by exaggerating them – for my case I can imagine myself turning into an ocean because I couldn’t stop crying… then the ocean takes us all away… or in stating our defense I can imagine the words hurling from our mouth to create the necessary impact. lol Kinda cool. 🙂
  • Consider the worst that could happen but remember that is only one of many possibilities.
  • Be my own coach and think about how you want the situation to turn out realistically and what you need to do to get it there.

Lastly I need to: “Talk Back To My Thoughts ~ The A-B-C-D Method”

I do this by:

  • When I feel depressed, asking myself what I am thinking. Then talk back to the thought that is hurting.

A is the Activating event (what happened)
B is the Belief or the thought you are having (what you tell yourself about what is happening)
C is the Consequence (the feeling you have because of the thought)
D is the way you Dispute or talk back to the thought

Here we go, I am going to use the ABCD method right here, right now. 

  • A – I have to go to housing court for an eviction hearing Wednesday (Fact)
  • B – The thoughts we are having are that they are going to kick us out in a matter of days and send the big white truck with the sheriff without us even knowing ahead of time
  • C – The consequences of this thinking is feeling depressed for a long time and not be able to enjoy the time – however short or long – we have in our home
  • D – My talking back to these thoughts involves that there are at least a dozen ways this can go Wednesday, why concentrate on what probably won’t happen? Just because some asshole decided to throw those words at you, you do not have to accept it. I am going to have faith and stop trying to pull this issue back from The Universe… The Universe has our back!

Got your back - the universe

Do we feel better? Yes. We got out of our heads here and back to Now. Right Now. And on that note I think we will add another and “phone a friend” lol

Thanks for going through this with us!

Blessed Be!
Diana (May 10, 2015)