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Discussion Topic: Positive Self-Talk
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 Red |
01-29-2002 @ 9:34 PM |
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Joined: Jan. 2002
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Positive thinking is the basis for the self-talk. You need to delete all negatives and start thinking positive and put that in in place of the negatives. It it like a mantra, an affirmation. I can, I will, I want to. Pretty soon you will see some progress, and start believing in the talk. It snowballs...
There are several types of people who have this negative self talk. They are The Worrier, who promotes anxiety. The Critic, who promotes low self-esteem. The Victim promotes depression, and The Perfectionist, who promotes burnout and chronic stress.
Do you recognize any of these people in you?
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| mrbubble |
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01-30-2002 @ 2:09 AM |
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Joined: Jan. 2002
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Hey Red
You are speaking my language. I would say that negative self-talk is maybe 50% of my problem. Yep, my feelings often determine what I do and what I avoid but it is very much "the thought that counts". Thanks for the reminder. I owe you one.
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| Red |
01-30-2002 @ 2:33 AM |
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Joined: Jan. 2002
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MrBubble:
Would you please share with us how you change the negative to positive, and how you then get activated?
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| maria |
01-30-2002 @ 6:54 AM |
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Joined: Jan. 2002
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Very interesting and accute analogy of self talk - I relate that to 'imagine it enough and it will happen' -like that old book Phychocybernetics or somthing like that - anyway, it was all about if you invision yourself doing something - being somewhere - possessing something - overcoming something - it will happen. There is a certain amountof truth in that, I think. I am already using visualization in preparing for my new job - hope it works - it will probably take alot of work, but, I am willing.
Maria
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| Red |
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01-30-2002 @ 7:34 PM |
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Joined: Jan. 2002
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Psychocybernetics by Maxwell Maltz a great read and one which was out back in the 50's a treand setter. But I was referring to the nursery rhyme The Little Engine That Could.
Do you know why this happened to you? Was it all at once or over a period of time? Do you think some of us are more sensitive than others, in that we recede into ourselves?
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| mrbubble |
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01-31-2002 @ 9:40 PM |
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Joined: Jan. 2002
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Hi guys
As for turning negative into positive, I sometimes am able to do it. Other times I am only able to turn negative into somewhat less negative, and sometimes I can't do it at all.
The technique I learned in cognitive behavioral therapy was to keep records of what I am thinking, when, and where and then to "challenge" those negative thoughts.
So at least a couple of times I get out my journal and write 6 columns
situation
feelings
physical sensations
thoughts
evidence for and against
alternative thought
The basic idea is to really pay attention to your thoughts when you get anxious and pay attention to how what you are thinking affects your anxiety level . Iam pretty good at catastrophic thinking, so I am pretty good at driving my anxiety higher when I start to panic. The idea is that once you figure out what your catastrophic thinking is, you start to challenge the thoughts (evidence for and against column) by asking yourself questions like:
Am I 100% sure that X will happen?
What is the evidence for and against that thought?
What is the worst thing that can happen? Haven't I already lived through the worst panic attack I ever had?
After you (successfully) challenge your catastrophic thinking, the next thing you are "supposed" to do is to write down some alternative thoughts. For example, "I have already lived through the worst panic attack I have ever had" or "It feels like I am going to die but it is just a panic attack, I can cope."
It takes a while to get th ehang of it at first but with practice, I find that these "thought records" can be very helpful most of the time. If they worked all of the time, I wouldn't be here.
Thanks for the positive energy
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| maria |
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01-31-2002 @ 10:05 PM |
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Joined: Jan. 2002
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So, intellectualzing panic attacks instead of buying into the free fall. I am going to read your 6 column approach tomorrow, I am so tired right now - and, I really liked reading about your catastrophic thinking -it makes sense - I have never taken any cognitive therapy, always wondered about it - thank you so much for sharing some of the techniques you have learned - question: are you supposed to write while the panic attack is happening? Or, do it as an excercise when you have time.
Don't know if I could do it - but, like I said, I will read your post tomorrow when I am awake.
Again, thank you,
Maria
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| mrbubble |
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01-31-2002 @ 10:45 PM |
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Joined: Jan. 2002
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I thiunk ideally you are supposed to do it as soon as possible after you panic. If it happens at work or something and you don't have time or want people to see what you are doing it is okay to do it at the end of the day (homework time for me).
The idea is that if you do it enough for several weeks you gradually become able to do the thought record "in your head" and challenge your anxious thoughts while you are having a panic attack. It takes a lot of practice but it can work. After a few weeks of keeping thought records I started to notice that I really only have about 4 main catastrophic thoughts most of the time with lots of variations.
good night
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| Red |
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02-14-2002 @ 11:03 PM |
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Joined: Jan. 2002
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Mr Bubbie,
I have something funny to relate, like an "aside", and it has to do with what to do when confronted with the funny feelings you get in your heart..like a stab or flutter, and the resulting panic attack.
In 1991, I got Pericarditis, as a side effect of the flu shot that year. I went to the hospital ER, it was misdiagnosed, and I ended up a the carddiologists' office the next day. He was a wonderful young heart expert, right out of Duke Univ. He understood my problems immediately, and recognisecd my illness after many horrible tests. More importantly, he diagnosed my panic disorder and treated me accordingly. I I was put on Indocin and dtayed on that med for the recommended time. During the course of this illness, I used to get this sinking feeling, and the panic followed, leaving me to feel that I was going to die of a heart attack. It was then that he prescribed Xanax for me, and instructed me hos to take it...including carrying some with me at all times. These instructions included carrying a card in my wallet, which I still have, that states I have Panic Disorder. When I asked him what I should do when I get an "attack" he replied. "take a pill, immediately, and then you won't care how bad you feel". It is true..and for the first few days, I noticed that when I took the Xanax, I did not carwe. It worked so well in relieveing my anxiety, that not only did I not care, but the chest pains went away as well.
This is panic disorder. It matters very, very much how you feel about it, not just how you act on it.
Red
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| Debra |
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02-21-2002 @ 7:59 AM |
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Joined: Feb. 2002
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This is an interesting discussion. Red I guess I fit into the worrier type at the moment, becuz I'm not quite sure what's wrong and am afriad to find out.
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| maria |
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02-21-2002 @ 11:14 AM |
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Joined: Jan. 2002
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Good Morning,
Do not be afraid of finding out the truth - the decisions you make after that will be pivoting from a place of knowledge, not from the unknown, which, perpetuates fear.
Bye for now,
Maria
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| Sara |
02-21-2002 @ 11:39 AM |
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Joined: Feb. 2002
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Wow - Red's point is definitely interesting and this kind of thing is what I was hoping to get from this board - stuff that will make me think and help ME change MYSELF (although I did go and see my Dr. and brought him the test - he was impressed).
I am definitely "The Worrier". I start thinking of things and I know that if I keep thinking about them an anxiety session will come. But when I get on the "worry track" I can't get off. It just gets faster adn faster until I hit the "wall" (i.e. an anxiety attack).
I guess my first major task is finding ways to get off the "Worry Track". I would pay a million dollars to someone who could show me how to get off it... I'd mortgage my house. My life is passing me by and hitting the wall slows me down. 
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| Red |
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02-22-2002 @ 1:03 AM |
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Joined: Jan. 2002
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Hi, Debra
If you know something is wrong, why haven't you been to the doc yet? Have you taken the tset here?
Red
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| Red |
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02-22-2002 @ 1:11 AM |
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Joined: Jan. 2002
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Sara
Did your doctor comment on the test results? Did you tell him of your "worries"? Have the 2 of you got a plan of action yet? Did he give you meds? You have to figure out what to do...a course of action...and start.
Then when you figure out what is going on there..I will be glad to discuss your "worries"...maybe someone who has been down that road can help. Maybe just discussing it will shed some light on how you can help yourself.
Panic disorder leaves one feeling lik they are alone ..or the only one that has it in the whole world.
Have you got any self-help books?
Red
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| Sara |
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02-25-2002 @ 7:08 AM |
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Joined: Feb. 2002
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Hi Red,
No - I don't have any books on positive self-talk. Can you reccomend some?
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| Posted By |
Discussion Topic: Positive Self-Talk
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