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1000% this: > if you feel terrible, ask yourself whether you're having the right perspective. One of the most common bits of "debugging" we do with folks is t

by flaque 7y ago

1000% this: > if you feel terrible, ask yourself whether you're having the right perspective. One of the most common bits of "debugging" we do with folks is that they know they feel like crap, but they're not sure if there's a thought associated with it. Almost every time, the thought that they should be challenging IS "I feel like crap."

mettamage 7y ago
I find it one of the most intriguing parts about CBT, because I don't know of any research on one of the fundamental assumptions it has (from my interpretation), which is: your feeling/emotion is caused in a big part by a thought you have. For me this seems to be at least mostly true, which is why I can use the assumption. It was then that I realized that I'm a believer of the appraisal theory [1]. But I still didn't find any convincing paper on it to what extent this is true. The danger this can have is that it may be that some feelings/emotions are not caused by your thoughts, but because of something else, but yet you try to CBT it away. One example is: you simply have a chemical imbalance. The first question I asked in this case is: do I exercise? If not, then let's hit up that dopamine button first in a healthy way. If I do exercise, the next question is: am I eating healthy? I also put social contact in as a 3rd possible factor. Whenever I went to meditation retreats (they double as a silent retreat), I noticed that my thoughts went in loops and other people break you out of your thought loops. It was then how I viscerally experienced how one might become crazy when they are left alone. I also found ways to battle it (e.g. try to do math in your head and come to newfound knowledge). My full (mental) checklist is: 1. Am I exercising? If not then there might be a dopamine issue. 2. Am I eating/drinking in a healthy way? If not then your body might not be working properly. 3. Did I sleep in a healthy way? If not then the same as point 2. 4. Am I experiencing constant stress for more than 2 weeks? If so, then cortisol might be screwing up my HPA axis [2]. I should check for burnout/depression symptoms to verify. 5. Have I been a hermit for more than 2 weeks? If so, have I been focused or mind wandering? If I have been mind wandering mostly, then it's time to visit some friends. [1] https://en.wikipedia.org/wiki/Appraisal_theory https://en.wikipedia.org/wiki/Appraisal_theory [2] https://en.wikipedia.org/wiki/Hypothalamic%E2%80%93pituitary%E2%80%93adrenal_axis https://en.wikipedia.org/wiki/Hypothalamic%E2%80%93pituitary...

by flaque 7y ago

mettamage 7y ago

I find it one of the most intriguing parts about CBT, because I don't know of any research on one of the fundamental assumptions it has (from my interpretation), which is: your feeling/emotion is caused in a big part by a thought you have. For me this seems to be at least mostly true, which is why I can use the assumption. It was then that I realized that I'm a believer of the appraisal theory [1]. But I still didn't find any convincing paper on it to what extent this is true. The danger this can have is that it may be that some feelings/emotions are not caused by your thoughts, but because of something else, but yet you try to CBT it away. One example is: you simply have a chemical imbalance. The first question I asked in this case is: do I exercise? If not, then let's hit up that dopamine button first in a healthy way. If I do exercise, the next question is: am I eating healthy? I also put social contact in as a 3rd possible factor. Whenever I went to meditation retreats (they double as a silent retreat), I noticed that my thoughts went in loops and other people break you out of your thought loops. It was then how I viscerally experienced how one might become crazy when they are left alone. I also found ways to battle it (e.g. try to do math in your head and come to newfound knowledge). My full (mental) checklist is: 1. Am I exercising? If not then there might be a dopamine issue. 2. Am I eating/drinking in a healthy way? If not then your body might not be working properly. 3. Did I sleep in a healthy way? If not then the same as point 2. 4. Am I experiencing constant stress for more than 2 weeks? If so, then cortisol might be screwing up my HPA axis [2]. I should check for burnout/depression symptoms to verify. 5. Have I been a hermit for more than 2 weeks? If so, have I been focused or mind wandering? If I have been mind wandering mostly, then it's time to visit some friends. [1] https://en.wikipedia.org/wiki/Appraisal_theory https://en.wikipedia.org/wiki/Appraisal_theory [2] https://en.wikipedia.org/wiki/Hypothalamic%E2%80%93pituitary%E2%80%93adrenal_axis https://en.wikipedia.org/wiki/Hypothalamic%E2%80%93pituitary...