I have no idea how to start this… I decided to start sharing some of my therapy with u all. Reason 1 because I could use some extra accountability so if you see me missing posts, feel free to track me down and scold me. Reason 2 is just to keep my friends/anyone interested updated, cuz I can’t stand just messaging everyone whatever crazy stuff is in my head and what’s going on in my life multiple times a day. If I put it here then they can choose to get the update or not on their own terms.
With that said, the following series of entries will be copies of my CBT-esque thought records (or similar records/forms/whatever my current therapy exercise is) and as such have 0 filter so trigger warnings: abuse, trauma, self harm, suicide - I will try to keep these updated on each daily entry as I go. This post is gonna be huge since I have a backlog from when I started this type of exercise, just in case anyone wanted to see the recent history of things, but should be shorter from here on out. (Part 2 coming soon)
Without further ado, welcome to my brain…
Situation/Trigger
Getting ready to start the day (this is every day)
Emotions/Feelings/Body Sensations & Intensity
Intimidated 70
Overwhelmed 50
Immediate Thoughts
Too much to do, wish there was more time to rest or have fun. Pressured to get everything done so I can relax in peace but I can never get there. The more I do the more there is to do. Want to feel proud of myself and accomplished, prove that I can do things.
Situation/Trigger
Sorting through therapy documents
Emotions/Feelings/Body Sensations & Intensity
Frustrated 80
Hopeless 50
Immediate Thoughts
Seeing all these documents get more and more simplified feels like a sign I’m not getting it/getting anywhere with it. Getting annoyed having to re-type everything because I can’t fill out PDF files or even copy anything from them. Somehow every business assumes consumers own the software to do this. Half the coping skills are breathing exercises or tense/relax exercises which I can’t do and that’s frustrating because I want to have a number of coping strategies to reach for and I can’t manage the most basic. Breathing exercises just make me out of breath and I can’t wait until it’s over so I can finally get oxygen again, and there’s a lot of body parts I can’t relax because of the muscle spasms. I want to talk about non-standard coping… like just petting the cat or talking to a friend or watching youtube in a healthy way to get past the difficult parts.
Situation/Trigger
Sorting through therapy documents
Emotions/Feelings/Body Sensations & Intensity
Frustrated 70
Inadequate 80
Immediate Thoughts
Everyone talks about working through/processing/fully experiencing emotions to an end point where they simply fade away but since I don’t know how to do that or even what that means it feels like I’m missing some natural mechanism; something is wrong with me. I want to be able to just do it so I can move on but no one seems to be able to explain it fully, as if it’s just some innate ability that I should understand. It’s like I never got the memo on how to be a human right. Feel like giving up on trying if I don’t even have the ability to do this and succeed.
Situation/Trigger
Woke up early
Emotions/Feelings/Body Sensations & Intensity
Anxious
Scared
Immediate Thoughts
Thought about what the day might hold, remembered stressful therapy exercises I’ll have to do. Shower… they take so much energy. Want to go back to sleep so I don’t have to think about it yet but thinking that keeps me awake. Repairing my sewing machine is scary, I don’t know what I’m doing. I wish this cough would go away on it’s own but I doubt it. I have to have a look at my finances. I gotta figure out what to put on the grocery list, I’m out of everything. I want to follow the pain doctors advice but it’s so much stuff to do every night when I’m already tired. I miss the busy serenity of nature; I want to spend time there but I can only get to my back yard. I’m worried about my friends, we’re all going thru some difficult situations. Other people’s art is so amazing, my little craft projects seem pitiful in comparison.
Situation/Trigger
Realized I’ve been avoiding starting my day for hours
Emotions/Feelings/Body Sensations & Intensity
Ashamed 50
Annoyed 60
Anxious 70
Immediate Thoughts
Procrastinating making me more and more stressed because the time to relax at the end of the day is getting shorter. Now I don’t want to even start anything because I doubt I can finish it before I run out of time/energy. Don’t know why it’s so hard to just get up and do something when I know that putting it off just makes it worse every day.
Situation/Trigger
After interrupted meditation to work thru previous emotions
Emotions/Feelings/Body Sensations & Intensity
Numb/Blank/Spacey/Autopilot? Gaze getting stuck on everything and nothing, feel slow-mo. Hard to think/process anything
Immediate Thoughts
Feels like I’ve resorted to instinct mode… autopilot. I can’t think.
Situation/Trigger
Tried to play a game but saves were deleted
Emotions/Feelings/Body Sensations & Intensity
???
Immediate Thoughts
what would u call the feeling when everything is going wrong and like, u get over that mountain of feeling bad and youre just like “oh look another thing blew up in my face, ok next”. like im not upset by it, its just like… im fed up being upset so i just stopped being surprised by shit failing but also i just dont care that it did. “Apathy” feels negative, i dont feel negative. I just feel like i dont want to waste my energy being upset at something that’s not worth my time, but that feels wrong because i probably should care when months of work disappears. Its worrying me that i currently feel the polar opposite of who i usually am.
Situation/Trigger
Trying to support someone in HeartSupport who is not willing to take action
Emotions/Feelings/Body Sensations & Intensity
Powerless 40
Empathetic 60
Annoyed 50
Immediate Thoughts
It’s conflicting because i know how they feel, just giving up on life, too deep to see the light, but at the same time theres nothing I can personally do to make them better. It’s up to them to change things. It’s frustrating that i cant make them see it’s worth trying, but also that theyve come to ask for help and refuse to try out anyones advice. If you didnt want things to get better, why ask for help? But I know it’s not that simple, sometimes u just need to see that anybody cares… but it drives me nuts that people put on the boo-hoo act instead of just saying “hey im lonely, i need someone to connect with”.
Situation/Trigger
Watched series about treating medical issues without medication. Too tired to do anything, going to bed early
Emotions/Feelings/Body Sensations & Intensity
Sleepy 80
Isolated 80
Unmotivated 70
Upper body feels heavy/collapsed, shallow breathing
Immediate Thoughts
Feel like I just need a break from being conscious. There’s too much in my head between everything going on at home, friends and others online struggling and doing nothing about it, complete lack of support in real life, financial issues, everything I’m trying to keep up with learning… and I can’t even get groceries because I have one stupid cough. I just need a break from thinking.
Situation/Trigger
Getting started washing dishes after days of putting it off
Emotions/Feelings/Body Sensations & Intensity
Isolated 60
Demotivated 70
Tense jaw, tight chest/restricting breathing
Immediate Thoughts
Since my last swelling episode, my sleep has been entirely backwards no matter what I do. I want to be awake in the daytime because its more lively and encourages me to be productive, and its the time when I can get help and talk to friends, watch their streams or play games with them, but I prefer being awake in the night because its so nice, quiet and calm – except then it makes itself stressful because I get nothing done. I’ve been trying to fix this sleep pattern for weeks now but being sick and then getting my period are just setting me back even further the more I try so it feels like wasted effort. Even when I can fix it, bam something else slaps me and its backwards again. I don’t think I’ll ever be free of that cycle and it’s a depressing thought.
Situation/Trigger
Friend putting themselves down
Emotions/Feelings/Body Sensations & Intensity
Pressured 85
Worried 70
Judgmental (of self and others) 80
Fed up (with others lack of effort; my efforts going seemingly nowhere in this situation and others) 70
Feeling tense and fidgety, difficulty focusing
Immediate Thoughts
I don’t know why but everyone around me seems to be having major breakdowns and it’s stressing me out, which just makes me feel like a selfish jerk. I wanna be there to support them but I also keep seeing them in the same situations over and over again, not doing anything about it, and then coming to me to help them feel better. I want to make them feel better but if they’re not putting in any effort it’s not going to work, but I feel like a jerk if I just tell them to stop complaining if they’re not going to take action, and at the same time it’s just self-centered of me to be so upset about how their serious problems are inconveniencing me. I can’t handle putting out this much emotional energy and social interaction but I feel like I don’t have a choice other than leaving vulnerable people stranded and alone. How is that any different than just talking to a brick wall though?