Misty Zaugg's Blog - Posts Tagged "cbt"
10-minute fix: Talk back to depression and anxiety. Health Tip #7
Hi friends,
I love sunshine! At least before we reach the super-hot, muggy days of summer. I'm sitting here in front of a sunny window in my role as an 'adult supervisor' while my teenage son runs a Dungeons & Dragons class at our local homeschool co-op. There is lots of laughter and creativity happening here. :D
I hope you also have sparks of joy wherever you are in the world.
Speaking of . . . I wanted to share a simple tip to help combat the doldrums brought on by depression and/or anxiety issues.
How to talk back to depression and anxiety in 10 minutes.
Many times our thoughts can pull our mood down or increase our stress by filling our head with ideas that cause those not-so-fun emotions.
If this is something you or someone you love struggles with and you're looking for new ideas, I really like the techniques taught in "Feeling Good" or "When Panic Attacks" by David Burns.
The basic premise of cognitive behavior therapy is that we have thoughts that lead to emotions and if we can change the thoughts, the emotions will improve.
Example:
1. You have a long list of tasks on your mental to-do list and looming deadlines.
2. Thoughts running through your mind might be: "I'm never going to get everything done in time. I'm going to miss deadlines, get late-fees, and be in all kinds of trouble. Why even bother trying when I'm going to fail?"
3. You feel disheartened, ready to quit and hopeless.
Simple exercise:
1. When you feel down or stressed, stop for a moment and write down the thoughts in your mind (see #2 above).
2. Then talk back with a statement you believe just as much as the disheartening one.
Example:
I'm never going to get everything done in time.
Talk back: I might not get everything done, but if I split them up into smaller tasks, I can get quite a few done. I feel a lot more calm when I have smaller tasks and a plan to do them.
----
I'm going to miss deadlines, get late-fees, and be in all kinds of trouble.
I might miss one or two deadlines, but if I organize the tasks with the urgent ones at the top, I bet I could take care of the most urgent ones in time to meet the deadlines. Some of the tasks can wait until the weekend when I can schedule some time to finish them. If I'm getting close to a deadline, I can call for an extension. Even paying one or two late-fees isn't the end of the world.
----
Why even bother trying when I'm going to fail?
I know in the past, once I actually sit down to take care of a yucky chore, it tends to get done much faster than I anticipate and usually isn't as hard as I thought it would be. Getting anything done on my list is better than nothing.
----
And that's it. As you replace the negative self-condemning thoughts with more realistic, positive ones, check in and see how your emotions have improved.
A few tips:
1. Do this as a writing exercise, not just in your head. Engaging more senses by writing (touch, sight) makes the exercise more concrete. It also forces you to define the nebulous 'bad thoughts' into specific words.
2. Write down your counter arguments. Same reasons as above. :)
3. Short and frequent is more effective. Spending ten minutes for six days will have more impact than an hour on a single day.
4. Find a friend and decide to do this together. Like any new habit, doing it with a friend will help both of you follow through.
How about you? Any simple tips you've found that help with depression and/or anxiety? I'm happy to include them in future newsletters.
Find a little sunshine and enjoy today!
— Misty :)
______________________
Misty's Writing Update:
I got some funny penname ideas from you like M. Zauggenaut and Zauggy Mist - LOL. I think I'll stick with M. Zaugg. :D
I have finally got most of the non-writing part done with this new series and am getting ready to brainstorm the plot direction for book 2 along with exactly what new spells and upgrades our MC will be able to acquire.
Not to mention he has a bunch of coin and rewards from the end of book 1 he gets to spend in the Academy store, so I'll have to make a whole lot of tempting armor, weapon and spell items to choose from.
It's always fun to give them the quandary of choosing when they really want all of it. :D
Oh, and his pet will be leveling up and needs a fancy, stealthy type skill or ability. If you have an idea for something cool a 'ninja' baby star-nosed mole could do, suggest it please!
I'm planning on the MC using the pet as a scout to spy around the school and keep tabs on those working against him and/or get good intel to help him and his buddies' progress.
So, this is a new writing skill for me, generating game-like content alongside the usual plot elements that I'm much more familiar with. Hopefully the ideas I come up are fun for my readers.
Thanks for your help and support!
Enjoy reading this week!
— Misty :)
Misty Zaugg Website
I love sunshine! At least before we reach the super-hot, muggy days of summer. I'm sitting here in front of a sunny window in my role as an 'adult supervisor' while my teenage son runs a Dungeons & Dragons class at our local homeschool co-op. There is lots of laughter and creativity happening here. :D
I hope you also have sparks of joy wherever you are in the world.
Speaking of . . . I wanted to share a simple tip to help combat the doldrums brought on by depression and/or anxiety issues.
How to talk back to depression and anxiety in 10 minutes.
Many times our thoughts can pull our mood down or increase our stress by filling our head with ideas that cause those not-so-fun emotions.
If this is something you or someone you love struggles with and you're looking for new ideas, I really like the techniques taught in "Feeling Good" or "When Panic Attacks" by David Burns.
The basic premise of cognitive behavior therapy is that we have thoughts that lead to emotions and if we can change the thoughts, the emotions will improve.
Example:
1. You have a long list of tasks on your mental to-do list and looming deadlines.
2. Thoughts running through your mind might be: "I'm never going to get everything done in time. I'm going to miss deadlines, get late-fees, and be in all kinds of trouble. Why even bother trying when I'm going to fail?"
3. You feel disheartened, ready to quit and hopeless.
Simple exercise:
1. When you feel down or stressed, stop for a moment and write down the thoughts in your mind (see #2 above).
2. Then talk back with a statement you believe just as much as the disheartening one.
Example:
I'm never going to get everything done in time.
Talk back: I might not get everything done, but if I split them up into smaller tasks, I can get quite a few done. I feel a lot more calm when I have smaller tasks and a plan to do them.
----
I'm going to miss deadlines, get late-fees, and be in all kinds of trouble.
I might miss one or two deadlines, but if I organize the tasks with the urgent ones at the top, I bet I could take care of the most urgent ones in time to meet the deadlines. Some of the tasks can wait until the weekend when I can schedule some time to finish them. If I'm getting close to a deadline, I can call for an extension. Even paying one or two late-fees isn't the end of the world.
----
Why even bother trying when I'm going to fail?
I know in the past, once I actually sit down to take care of a yucky chore, it tends to get done much faster than I anticipate and usually isn't as hard as I thought it would be. Getting anything done on my list is better than nothing.
----
And that's it. As you replace the negative self-condemning thoughts with more realistic, positive ones, check in and see how your emotions have improved.
A few tips:
1. Do this as a writing exercise, not just in your head. Engaging more senses by writing (touch, sight) makes the exercise more concrete. It also forces you to define the nebulous 'bad thoughts' into specific words.
2. Write down your counter arguments. Same reasons as above. :)
3. Short and frequent is more effective. Spending ten minutes for six days will have more impact than an hour on a single day.
4. Find a friend and decide to do this together. Like any new habit, doing it with a friend will help both of you follow through.
How about you? Any simple tips you've found that help with depression and/or anxiety? I'm happy to include them in future newsletters.
Find a little sunshine and enjoy today!
— Misty :)
______________________
Misty's Writing Update:
I got some funny penname ideas from you like M. Zauggenaut and Zauggy Mist - LOL. I think I'll stick with M. Zaugg. :D
I have finally got most of the non-writing part done with this new series and am getting ready to brainstorm the plot direction for book 2 along with exactly what new spells and upgrades our MC will be able to acquire.
Not to mention he has a bunch of coin and rewards from the end of book 1 he gets to spend in the Academy store, so I'll have to make a whole lot of tempting armor, weapon and spell items to choose from.
It's always fun to give them the quandary of choosing when they really want all of it. :D
Oh, and his pet will be leveling up and needs a fancy, stealthy type skill or ability. If you have an idea for something cool a 'ninja' baby star-nosed mole could do, suggest it please!
I'm planning on the MC using the pet as a scout to spy around the school and keep tabs on those working against him and/or get good intel to help him and his buddies' progress.
So, this is a new writing skill for me, generating game-like content alongside the usual plot elements that I'm much more familiar with. Hopefully the ideas I come up are fun for my readers.
Thanks for your help and support!
Enjoy reading this week!
— Misty :)
Misty Zaugg Website
Feeling Anxious or Depressed? Pick up a pen and start writing. Mental Health Tip #2
Hi friends,
I hope you're enjoying life wherever in the world you are.
It's been pretty fun to see that over a third of my Patreon supporters are international. I've been getting approximately $10 pledges paid in SEK, Euros, CA, Pounds, HUF, AU, NOK, DKK, SGD.
Yes, I had to look up a few of those. It's so amazing to receive worldwide support for writing.
Storytelling is indeed a human experience, regardless of the language or culture.
Thank you so much for your support!
For today's excerpt - check out this deal on the 6-book Aftermath series Steph and I wrote:
Searching for Shelter Boxsets: $0.99 each. FREE in KU!
"The raging water lifted him up and threw him against the far wall. Pain exploded through his body. His eyes burned and as he opened his mouth to scream, his choking gasps were drowned instantly. The vindictive storm sucked him and the smashed remains of the research station out the gaping hole so fast it felt like the drop from the top of a roller coaster . . . into Alpha's eyewall itself."
---
And for a fast and simple mental health tip, you'll need to grab a pen and paper and . . . follow the instructions below
Banish the negative thoughts with pen and paper:
Have you ever just felt down or anxious, ready to quit or sick of life? Worse, you have no idea why?
I have.
And it's really hard to fight against a nebulous feeling you can't find a logical reason for. Emotions aren't easily dismissed by deciding they shouldn't be there.
Instead, the first step is to figure out exactly what thoughts are swirling in your mind and causing the feelings. Only then can you turn them around and banish them.
This is the basis of Cognitive Behavior Therapy, a technique grounded in concrete techniques that help turn your thoughts and thus your emotions around.
Try this simple exercise.
Next time you're in a funk, grab a pen and paper. Write down the following:
1. The triggering event (it's ok if you can't think of one. Skip to step 2)
2. What negative thoughts are running through your mind.
3. Counter them with logic and why they're ok, even if they're true.
Now here's where you might say - I'm not having any thoughts. I just feel bad.
Don't quit. Keep digging and write something down, even if it's something like:
"I feel bad all the time."
or
"I hate my life"
Once you get a few, keep going. What exactly are you thinking that's making you feel so bad. Add as many details as you can pull out of your mind.
"I'm just always stressed."
"I don't have any friends."
"No one loves me."
"My kids never listen to me"
"I'll never get promoted."
"No one likes me at work."
"I'm a failure as a parent/child/spouse because . . . "
When you're done, you'll have a list of the exact culprits that have been hammering your emotions.
Turns out it's not just some nebulous bad feeling, but specific thoughts and ideas you can pull out into the open and change.
The next step is to talk back to those thoughts: Why are they not true? And if they are true, why is it ok?
"I don't have any friends"
is countered by:
"I do have an old high school friend I message"
and it's ok if it's true because:
"If I can figure out how to be happy on my own, I'll attract more friends."
"I'm a failure as a parent/child/spouse because . . . "
is countered by:
"I made school lunches for my kids on Tuesday"
"I told my spouse I appreciated them on Wednesday"
"I called my mom for Mother's Day"
and it's ok if I fail?
"Failing is part of life. It's how we learn"
Are you thinking you can do this exercise in your head?
Don't!
Pen and paper are essential to change the twisted thoughts from vague to concrete. Only then can you counter them. Not to mention holding a pen, writing, etc., pulls in more senses and helps you pin down the slippery thoughts.
Good luck!
Remember mental health is similar to physical health. You can't eat a salad and exercise on Monday and expect to be good for the rest of your life. :D
It takes long-term work.
And read a good book. It's also great for mental health and relaxation!
— Misty :)
Misty Zaugg Website
I hope you're enjoying life wherever in the world you are.
It's been pretty fun to see that over a third of my Patreon supporters are international. I've been getting approximately $10 pledges paid in SEK, Euros, CA, Pounds, HUF, AU, NOK, DKK, SGD.
Yes, I had to look up a few of those. It's so amazing to receive worldwide support for writing.
Storytelling is indeed a human experience, regardless of the language or culture.
Thank you so much for your support!
For today's excerpt - check out this deal on the 6-book Aftermath series Steph and I wrote:
Searching for Shelter Boxsets: $0.99 each. FREE in KU!
"The raging water lifted him up and threw him against the far wall. Pain exploded through his body. His eyes burned and as he opened his mouth to scream, his choking gasps were drowned instantly. The vindictive storm sucked him and the smashed remains of the research station out the gaping hole so fast it felt like the drop from the top of a roller coaster . . . into Alpha's eyewall itself."
---
And for a fast and simple mental health tip, you'll need to grab a pen and paper and . . . follow the instructions below
Banish the negative thoughts with pen and paper:
Have you ever just felt down or anxious, ready to quit or sick of life? Worse, you have no idea why?
I have.
And it's really hard to fight against a nebulous feeling you can't find a logical reason for. Emotions aren't easily dismissed by deciding they shouldn't be there.
Instead, the first step is to figure out exactly what thoughts are swirling in your mind and causing the feelings. Only then can you turn them around and banish them.
This is the basis of Cognitive Behavior Therapy, a technique grounded in concrete techniques that help turn your thoughts and thus your emotions around.
Try this simple exercise.
Next time you're in a funk, grab a pen and paper. Write down the following:
1. The triggering event (it's ok if you can't think of one. Skip to step 2)
2. What negative thoughts are running through your mind.
3. Counter them with logic and why they're ok, even if they're true.
Now here's where you might say - I'm not having any thoughts. I just feel bad.
Don't quit. Keep digging and write something down, even if it's something like:
"I feel bad all the time."
or
"I hate my life"
Once you get a few, keep going. What exactly are you thinking that's making you feel so bad. Add as many details as you can pull out of your mind.
"I'm just always stressed."
"I don't have any friends."
"No one loves me."
"My kids never listen to me"
"I'll never get promoted."
"No one likes me at work."
"I'm a failure as a parent/child/spouse because . . . "
When you're done, you'll have a list of the exact culprits that have been hammering your emotions.
Turns out it's not just some nebulous bad feeling, but specific thoughts and ideas you can pull out into the open and change.
The next step is to talk back to those thoughts: Why are they not true? And if they are true, why is it ok?
"I don't have any friends"
is countered by:
"I do have an old high school friend I message"
and it's ok if it's true because:
"If I can figure out how to be happy on my own, I'll attract more friends."
"I'm a failure as a parent/child/spouse because . . . "
is countered by:
"I made school lunches for my kids on Tuesday"
"I told my spouse I appreciated them on Wednesday"
"I called my mom for Mother's Day"
and it's ok if I fail?
"Failing is part of life. It's how we learn"
Are you thinking you can do this exercise in your head?
Don't!
Pen and paper are essential to change the twisted thoughts from vague to concrete. Only then can you counter them. Not to mention holding a pen, writing, etc., pulls in more senses and helps you pin down the slippery thoughts.
Good luck!
Remember mental health is similar to physical health. You can't eat a salad and exercise on Monday and expect to be good for the rest of your life. :D
It takes long-term work.
And read a good book. It's also great for mental health and relaxation!
— Misty :)
Misty Zaugg Website
Misty Zaugg's Blog
Stop by for weekly articles about survival, herbs, self-defense and updates on Misty's latest books.
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