Cognitive Behavioural Therapy For Dummies. Rob Willson

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Who were you with? Where were you? What were you doing?	Record your focus of attention. Note what you focused on most. 1. Self % 2. Task % 3. Environment and other people % (Total = 100%)	Use task concentration to direct your attention outwards. Remember to focus on your task or environment. Note what you did.	Record how you felt.	Record anything you learned from the exercise. Note how the situation turned out, changes in your anxiety level and your ability to complete the task.
Eating by myself in restaurant. Lunchtime.	1. Self 40% 2. Task 35% 3. Environment and other people 25%	Took my time to eat rather than rushing. Made eye contact with waiter. Tried to eat my meal mindfully and enjoy it. Observed other diners. Kept my head up and didn’t hide away at a corner table.	Anxious. Scared at first.	My anxiety lessened as I ate. No one seemed to think I was odd for eating alone. I felt less awkward than I expected to feel. It took a lot of effort at first to keep my attention on the task of eating but it got easier.

Becoming More Mindful

      Mindfulness meditation, commonly associated with Zen Buddhism, has become popular in the past few years as a technique for dealing with depression and managing stress and chronic pain. Evidence shows that mindfulness meditation can help reduce the chance of problems such as depression returning and add another string to your bow against emotional problems.

      Being present in the moment

      Mindfulness is the art of being present in the moment, without passing judgement about your experience. The mindfulness process is so simple – and yet so challenging. Keep your attention focused on the moment that you’re experiencing right now. Suspend your judgement about what you’re feeling, thinking and absorbing through your senses. Simply observe what’s going on around you, in your mind and in your body without doing anything. Just allow yourself to be aware of what’s happening.

      Mindfulness literature talks about the way your mind almost mechanically forms judgements about each of your experiences, labelling them as good, bad or neutral depending on how you value them. Things that generate good and bad feelings within you get most of your attention, but you may ignore neutral things or deem them to be boring. Mindfulness meditation encourages awareness of the present moment with an uncluttered mind, observing even the seemingly mundane without judgement. The whole experience is a bit like looking at the world for the first time.

      

When you meet someone you know, try to see her through fresh eyes. Suspend your prior knowledge, thoughts, experiences and opinions. You can try this with acquaintances or people you know very well, such as family members and close friends.

      Try mindfulness exercises when you’re in the countryside or walking down the street. Whether the surroundings are familiar to you or not, try to see the details of the world around you through fresh eyes.

      Letting your thoughts pass by

      You can develop your mindfulness skills and use them to help you deal with unpleasant thoughts or physical symptoms. If you have anxiety, for example, you can develop the ability to focus away from your anxious thoughts.

      Watching the train pass by

      Imagine a train passing through a station. The train represents your thoughts and sensations (your ‘train of thought’). Each carriage may represent one or more specific thoughts or feelings. Visualise yourself watching the train pass by without hopping into any carriage. Accept your fears about what other people may be thinking about you without trying to suppress them or engaging with them. Simply watch them pass by like a train through a station.

      Standing by the side of the road

      Another version of the exercise is to imagine that you’re standing on the side of a reasonably busy road. Each passing vehicle represents your thoughts and sensations. Just watch the cars go by. Observe and accept them passing. Don’t try to hitch-hike, redirect the flow of traffic or influence the cars in any way.

      Discerning when not to listen to yourself

      One of the real benefits of understanding the way that your emotions influence the way you think is to know when what you’re thinking isn’t likely to be helpful or very realistic. Being mindful means learning to experience your thoughts without passing judgement as to whether they’re true or not.

      Given that many of the negative thoughts you experience when you’re emotionally distressed are distorted and unhelpful, you’re much better off letting some thoughts pass you by, recognising them as symptoms or output of a given emotional state or psychological problem. Chapter 6 covers the cognitive consequences of emotions, giving you an idea of the types of thoughts that can occur as a consequence of how you’re feeling.

      

Becoming more familiar with the thoughts that tend to pop into your head when you feel down, anxious or guilty makes it easier for you to recognise them as thoughts and let them come and go rather than treating them as facts. This familiarity gives you another skill to help manage your negative thoughts in addition to challenging or testing them out in reality.

      Incorporating mindful daily tasks

      Becoming more mindful about little everyday tasks can help you to strengthen your attention muscles. Essentially, everything you do throughout the day can be done with increased awareness. For example, think about the following:

       Washing-up mindfully can help you experience the process more fully. Notice the smell of the washing-up liquid, the temperature of the water and the movement of your hands.

       Eating mindfully can give you a more enjoyable eating experience. Slow down the speed at which you eat, and pay attention to the texture of the food, the subtlety of the flavours and the appearance of the dish.

      Tolerating upsetting images and unpleasant ideas

      Certain psychological problems such as depression and anxiety disorders like OCD are frequently accompanied by unwelcome, unsettling images or thoughts. СКАЧАТЬ