Seriously... Turn down for what?

I'm currently taking Cognitive Behavioural Therapy (CBT) for psychosis and think a lot of people could benefit from this kind of therapy. So here are my notes on how Cognitive Behavioural Therapy works and how you can use it in practice to help with any symptoms you may have with schizophrenia, depression, anxiety or anything else in your life that troubles you that you'd like to change.

No drugs, just positive thinking, practice and hard work. Don't worry, it's worth it!

Cognitive Behavioural Therapy focuses on your Thoughts-Emotions-Behaviour and how they relate to each other. Your emotions are how you feel and your thought is your way of thinking. You can't always control your thoughts or feelings, but you can control your behaviours. So when you are feeling sad, all you have to do is change your behaviour to be more positive and it will help your feelings and your way of thinking.

Here is an example on how to use this simple method to help change your perspective and help you along the way to being a healthier you:

You're walking down the street and you see someone walking by. It is the winter and the person is bundled up to keep warm, but you can't help shake the feeling that they have been following you. They are definitely the person who was behind you on the bus, and they have been following you walk down the street for 2 blocks now, the conclusion your brain reaches is that this person wants to hurt you in some way.

Thought: This person in the large coat wants to hurt me
Feeling: Scared, Anxious
Behaviour: Avoid that person, or maybe avoid people entirely.

The thoughts lead us to the feeling, which in turn leads us to the behaviour. If you do nothing to change this way of thinking, eventually you're brain will associate going out with all these negative emotions. So put on your critical thinking caps. We're about to go for a ride.

Instead of thinking "This person wants to hurt me" try thinking critically.
Is it cold? Should this person be bundled up, if yes, then that doesn't seem as suspicious, does it? Or maybe this person isn't the same person. In fact, I'm sure if you thought back you're realize you don't actually remember who was on the bus with you, so it could have very well been someone else who had a simaler coat on the bus than the person following you now. And most likely they just happen to be walking in the same direction, not following you.

Assessing your feelings can be helpful. Knowing how you are feeling can be helpful to find out how to change your emotion. If you know what emotion you feel, you may know the oposit feeling to try and change it to. The oposite of "sad" is "happy" the oposit of "distresed" is "comfort". Knowing how you feel is important for knowing how to change that emotion to something positive.

Modifying behaviour is first step. Decart said "I think therefor I am" however, this is more like "I act, therefor I believe". Instead of doing something negative, do something posotive, even if you don't feel like it. If it's for your own benefit it must be good. Instead of hiding under your sheets in bed all day, try going for a walk. Or atleast cleaning up a little. When you are feeling good about yourself try making a list of all the things that cheer you up and on days were you don't feel motivated just do one of the things on that list to try and cheer yourself up.

So bringing this new critical thinking skill, Assessment of feelings and behaviour medification into the mix lets re-evaluate The Thought-Feeling-Behaviour example.

Thought: That person is just on there way to work, or just happen to be headed in the same direction as me.
Feeling: Calm
Behaviour: Continue on with your day.

Now I'm no professional, I just read a lot and do my own research, but if you use this basic exercise the next time you feel suspicious of someone, or you feel an unwanted thought or emotion your day will go a lot better. Keeping in mind that this will take practice, and you'll have to practice being mindful and aware of your emotions. I suggest keeping a journal to keep track of your thoughts, feelings and keep track of what is going on in life. Your life can have a huge impact on your feelings and you can't always control what is happening in life. People get sick or die, it's out of your hands and it's not your fault, there's nothing that can be done in that case. Be sure to talk to someone and establish a good support system either through friends, family or even an online based community of like-minded people. Sometimes all it takes is just knowing you're not alone.
If you reach out to those around you  I'm sure you'll find that a lot of people are looking for a good support system just like you are.

I hope this helps at least a few. I'll keep you posted on other methods we learn and how to incorporate them into use for Anxiety, depression and delusions.

All the best,

Nameless Hipster Girl