PAIN MANAGEMENT PSYCHO
A Coggle Diagram about strategies to overcome negative thoughts, CBT (Our daily life choices and behaviours can influence our mood and behaviours. (afternoon coffee, binge tv-watching - sleepless night), The key idea of Cognitive Behaviour Therapy (CBT) is that your thoughts, moods and behaviours are not separate; they are linked and influence each other. By changing how we act and think, we can have a positive effect on how we feel., It recognises you as an expert of your own experiences and places you at the centre of change, empowering you to become your own therapist. Developing a toolbox of skills., CBT adopts practical strategies that can help you to stop undesirable symptoms and regain control. It does not have any side effects and is very unlikely to have a negative impact on your life, apart from the time you need to invest to do it., The cycle of thoughts, feelings, behaviours (TFB) and bodily sensations
When we feel a certain way, there are thoughts, behaviours and physical body reactions associated with that feeling. All of these things can occur seemingly simultaneously, or within milliseconds of each othe, feeling=mood=emotion, Physical sensations and body reactions are associated with almost every human emotion. These physical sensations are in fact a way of helping us to notice emotions in the first place. A thumping heart, for example can be a sign of anxiety, whereas tightness in your shoulders can be a sign of stress, thoughts = include self-talk, interpretations, selective attention, Circumstances and past experiences. Although we cannot change the past, we can change how we interpret it and respond to it. You can also learn from how you coped in the past, from what helped and what hindered you. It is not the situation or event that causes us anxiety. Rather, it is the way we think about it that can lead to feelings of anxiety., It has been proven to be an extremely effective treatment for common conditions such as anxiety and/or depression in addition to panic disorder, agoraphobia and specific phobias
It can be as effective as antidepressants, in mild to moderate depression., Behaviours consist of what we do, and what we do not., Often, we are quite unaware of our bodily sensations until we become aware of our mood.
For example, you may feel angry, and then be surprised to discover that your fists were clenched, and that you were gritting your teeth., fight / flight / freeze. meant for moments of real danger. essentially not harmful, designed to IMPROVE PERFORMANCE. , sequence: unresolved fear or mental tension - anxiety - panic episodes - avoidance behaviours/phobias, cbt is not about dismissing or neglecting problems, but rather we are learning to think about them in a different way, Recovery is not about never feeling low or anxious. Rather, it is about building a more healthy and helpful response to your environment, emotions and thoughts, in order to prevent yourself getting sucked into the distressing cycle. Nobody is relaxed, calm, and happy all the time, but the key to being generally satisfied is to work on becoming realistic and resilient over time. , CBT can be hard work, especially effortful in the beginning, but it will get easier. important to be determined about needing to change. and acceptance=decision to take control of pain and being open to trying to do things differently... as opposed to how we are doing things so far... it hasn't worked, has it?), negative thoughts (thoughts can directly influence bodily sensations, two-way street, Low Frustration Tolerance, Catastrophising. when we look at things as a complete disaster or impossible to cope with when this is not necessarily the case. Assuming that something is intolerable or impossible because it is difficult. f.e.driving, taking the action first can change the way you feel, rather than waiting to feel different firstly., being kind to yourself: react in a way how you would treat your best friend in the same situation. What would I tell a friend? What would a friend tell me?, thinking seems automatic, but in fact is a habit, we can change it by talking back. To challenge or change the way we think, we need to come up with an alternative way of thinking about situations that is more balanced and helpful., avoidance of neg thoughts doesn't help. Alternative: acknowledging and naming your thinking errors and then actively examining how accurate they are, before coming up with an alternative more balanced thought. spotting thoughts is a skill, and can be trained., Remember, just because you think it, does not make it true (emotional reasoning=relying too heavily on emotions). Neither thoughts nor feelings are facts. a negative emotion or thought doesn’t necessarily mean that something negative is or has happened. F.e. feeling nervous or anxious before an exam does not necessarily mean that you don’t know any of the answers or that you will fail., Positive thinking is not the answer. Rather it is about thinking fairly and in a balanced way. Negative and upsetting things do happen, and sometimes negative thoughts and emotions are an appropriate response to this. Depression occurs when your thoughts are consistently and persistently distorted and negative, and your mood is consistently and persistently low and distressing. Recovering from depression is not about being happy or content all the time, it is about finding better ways to cope with and move on from upsetting or difficult emotions. Thinking fairly and in a balanced way is one way to do this., negative filter: rejecting positive info, believing particular things only happen to you., Word prison. When we are caught in word prisons we try to live by strict rules about what we “should”, “must” or “have to” do. Labelling is another thinking error where we label ourselves or others based on our own personal rules and morals. , Labelling is another thinking error where we label ourselves or others based on our own personal rules and morals., learning to think differently can feel like faking, but only if we assume that the way we think now is the truth or the way it just has to be (my personality) and At times, life is especially difficult or stressful. A certain emotional response may be inevitable, expected or perhaps helpful at these times. It is useful to remember that a mood or emotion is not inherently negative or "bad." Although an emotion may be difficult or distressing, it is our thoughts and behavioural responses that determine their short and long term impact on our lives.), meditation, mindfulness, what doesn't work (don't think that way, suppressing, fighting - will be back, takes a lot of energy, snap out of it, just think positively, ignoring and avoidance of neg thoughts, being a bully to yourself, hoping that this too shall pass. unlikely. we need to consider making some changes. and thinking you're damaged... you're strong to be putting up with this. ), anxiety tips (Acceptance, rather than fighting, also takes a lot less energy and so leaves you with more resources for coping., recognizing anxious thoughts, then they can be targeted with acceptance., health anxiety: one way to think of complementary therapies is as a process of differential diagnosis or early treatment. If these internventions have an effect on your symptoms, you have found a treatment option regardless of diagnosis. If these treatments have effect, there have been pain amplifying factors involved. , using a variety of techniques: relaxation, visualisation, progressive muscle relaxation, know and react to your warning signs (anxiety has been triggered). F.e. feeling physically tired, not sleeping well, being irritable with loved ones. Being aware of your own warning signs means you can take action to prevent a full-blown episode. If you notice warning signs: take action, reduce stress, and do things to keep well. and planning for wellness: calendar, to-do lists, SMART goals. Staying-well plan: proactive approach to preventing and dealing with setbacks.), coping with difficult situations, psychosomatic component of pain, breathing (notice your breathing, don't change or force it and interrupt unhelpful cycles by trying to change the physical feelings), relaxation ( If you can remain relaxed even though you feel your pain, your brain will no longer associate pain with ‘stress’. and Nourishing vs depleting activities - we need both.), (facing fears (best solutions: gradual exposure, peer support, relaxation, avoidance of feared activities and/or anxious and fear-related thoughts increases anxiety in long term. avoidance is natural, because anxiety is unpleasant and it brings temporary relief, but doesn't teach how to deal with fears. , avoidance and safety behaviours: distractions, procrastination/delay, alcohol, seeking reassurance, checking, rehearsing conversations, worrying/ruminating. Safety behaviours reinforce beliefs that without them we couldn't cope., Often, we choose unhelpful behaviour because we respond based on how we feel. We often act to avoid unpleasant or difficult emotions by purposely avoiding the situation or person that sparked it off. So we might leave a situation we feel anxious in, or avoid something because we feel so overwhelmed by it., Avoidance is extra effort and it assures we always have the thing we are trying to avoid in the back of our mind. Counter with: calm confrontation, re inventing meaning and settling things to put them behind us. and Difficult experiences make us stronger, smarter, more insightful, more empathic.) and worrying = problem solving attempt without actually solving problems, hypothetical/real. visualisation, contemplation of outcomes but not about solutions. tip: when you realise you're worrying, you're stuck in a worry cycle, start pitching solutions. worrying in combination with effective problem solving is ok.) and Pacing: short, frequent bouts of activity rather than overdoing things and then regretting it the next day, rests between activity, do less than maximal capabilities and increase as tolerated