Ideas & Opinions CBT worksheet self help.

[Dante]

I feel like all my efforts thus far have been utterly useless. I've been
unable to sleep due to worrying about what my future will be like
and am sleep deprived as a result. I can't think any reason to continue with life.

Its not pointless. Even if this doesnt work for you (and no guarantee it wont eventually) You have gotten into a habit of good self care. It will definitely help you STAY happy when you eventually achieve happiness. Not everything is an immediate answer, and not everything that isnt your answer isnt a valuable tool.

All the things I used to hold on whilst depressed didn't fix my depression in the end, but they help SO much with stress and difficulty in life now that I am not depressed anymore.

Nothing is a waste, everything teaches us something, and if nothing else, what you have learned is that you have the strength to keep going with something for over a year, and you should be damned proud of yourself.

Don't give up on this now, but if you feel it isn't your "Answer", you can keep looking for it whilst maintaining the good practices and healthy self care you have been learning so far.

 

[IRE1992]

With regards concrete goals a couple of minor things achieved but little change.

Slightly more major (To me):

1. Managed to go to something that I was on the verge of avoiding.

2. Probably going to try and switch 2nd Art class for something else as the commute to it is very arduous and
the class is disorganized. Managed to not feel guilt because of it.

3. Applied again to the Psychology course I had to give up on in September 2022 - We'll see what happens.
I had to withdraw in 2022 due to working fulltime. Hopefully I'll figure out someway to manage it if I get in.

4. Very slowly getting back into drawing and reading on my own -both of these particularly the
former (If it goes well) boost my mood.

 

[Innocent Forever]

With regards concrete goals a couple of minor things achieved but little change.

Slightly more major (To me):

1. Managed to go to something that I was on the verge of avoiding.

2. Probably going to try and switch 2nd Art class for something else as the commute to it is very arduous and
the class is disorganized. Managed to not feel guilt because of it.

3. Applied again to the Psychology course I had to give up on in September 2022 - We'll see what happens.
I had to withdraw in 2022 due to working fulltime. Hopefully I'll figure out someway to manage it if I get in.

4. Very slowly getting back into drawing and reading on my own -both of these particularly the
former (If it goes well) boost my mood.

👏👏👏👏👏

 

[IRE1992]

Some minor positive updates but overshadowed by below.

Have a place in intensive CBT course run by charity - in summer.
Happy that it might help, but kind of hoping that I'd be told during the
screening interview that I wasn't severe enough - makes me feel disappointed by my current efforts.

I cannot help but feel that all these supports/interventions should have happened when I
was 17 not 31 yrs old.

 

[Innocent Forever]

I cannot help but feel that all these supports/interventions should have happened when I
was 17 not 31 yrs old

I really feel you here

 

[IRE1992]

Managed to finally achieve goal of running and it only took 3 months!

 

[IRE1992]

Achieved 2 goals of

1. Running again (once a week)
2. Brought piece of work from home to work on in art class and instructor did not
laugh or mock it (Who would have guessed that).
3. Failed to achieve goal of asking question in Italian class.

 

[IRE1992]

Past 4 approx. weeks have been very mixed:

1. Exceptionally depressed for at least one of the weeks
for failing to achieve several goals and overall slow progress.
2. Seen to have redirected therapy back towards a CBT/social exposure by
following the SAD book I'm using.
3. Forcing myself to go places for my own enjoyment
not just for social interaction.
4. Have had some success with using one of the grounding techniques from the book.

 

[may71]

1. Exceptionally depressed for at least one of the weeks
for failing to achieve several goals and overall slow progress.

I'm sorry that you've been feeling so bad. Do you want to say what the goal was?

Have had some success with using one of the grounding techniques from the book

That's good

 

[IRE1992]

Finally learning guitar.
It's not going great at the moment.

 

[IRE1992]

1. Reached my hobby limit for with Art x 2week,italian ,guitar and film group stuff.
Anymore and I won't end up practicing them.
2. Trying to learn how to handle feedback/criticism without being demotivated as this
was a major barrier towards taking up things in the past.

 

[cev77]

I use some mental health apps, some are CBT-based. They help me between therapy sessions.

 

[IRE1992]

I use some mental health apps, some are CBT-based. They help me between therapy sessions.

Thanks this seems like an obvious idea and yet I've not investigated it!
Do you have any recommendations for iOS ?

 

[cev77]

Thanks this seems like an obvious idea and yet I've not investigated it!
Do you have any recommendations for iOS ?

Finch is my favorite. WorryTree has also been really helpful for me, though it’s more for anxiety.