Hi Norseman,
That's great to hear that you are feeling significantly better. It's exciting to think about how much your mood will improve the longer you work on the program. Please keep us updated. It's so nice to read your updates.
Have you noticed which cognitive distortions you often use? When I did the program I found I would catastrophize a lot and make should statements. It's interesting how automatic these negative thoughts can become. Using the program helps you to catch yourself from spiraling. I automatically do not catastrophize when I get upset now. CBT can be so powerful with practice. What have you learned about yourself so far while working on the program?
Take care
Ashley
Hi Ashley,
I am still here and am doing better. I am doing a little bit better because I am following the program and when I start feeling bad I challenge the reasons behind why I am starting to feel that way. That seems to help.
I have also been using the mood tracker, and it seems that I over the weeks since I started I can see a trend where my overall mood is a bit better. I was at a 9/10 mostly but now I am at about a 7/10. That is good news.
Thanks as writing this out also helps.
Welcome Norseman!
Congrats on getting started. Good job on using the mood tracker. That's interesting you are noticing your mood going up and down. Have you noticed any patterns as to what is triggering your mood changes? Are there any differences in your thoughts or behaviours during these times? I would love to read what you are able to notice.
Thanks for posting!
Ashley
Hi,
I have started the depression course and there is a lot to think about. I have been using the Mood Tracker and it is interesting for me to see my depression level each days. It seems like I am not feeling very good for several days, but then will feel good for a few days, and then feel bad for a few days again.
Thank you for listening.
hello
Thank you so much for sharing your goals Hans32!
Are you planning on doing breathing exercises and using the mood tracker daily? Make sure you make your goals measurable as then they are easier to reach. If daily is too much, try three or four times a week. Be sure to adjust your goals if they seem overwhelming at first.
Did you reach your goals yesterday?
How will you be rewarding yourself if you reach your goals each week and each month? Rewards can be very helpful in behaviour change. The best rewards don't cost money.
Keep us updated on your goal progress.
Ashley
Hi Ashley,
I started the year off depressed & anxious and I am hoping that this course helps. From reading through the posts it seems that is has helped others so here goes.
The goals I set are:
A new year is just a day away! Now is a great time to set a goal or make resolutions. Working towards achieving goals help to improve mood! If you are considering setting a goal for yourself. Set yourself up for success by ensuring you set a "smart" goal.
The acronym SMART is broken down as follows:
S - Specific - Be sure that you specifically outline what you want to accomplish. Breaking large goals into small steps helps too.
M - Measurable - Be sure you are able to measure if you achieved the goal or not. For example, a certain number of pages read, a certain fear level reached at a specific situation, a certain amount of time spent working on the program etc.
A - Achievable - Be sure your goals are realistic and attainable. It can be very overwhelming and demotivating if goals are too difficult to reach. Start small.
R - Resonant - Make sure you are excited about the goal and that you will feel accomplished when you achieve this goal. Goals that are not resonant make it difficult to work towards.
T - Time Stamped - Make sure you give yourself specific deadlines when you want to goal to be completed.
What SMART goal will you set? Please share do we can support you and help you to stay accountable.
Ashley
