Thanks heaps for your message and I hope you had a good day today 👍
Yes, I find the worry diary is helpful for moving thoughts from my mind, and helping me to see that I am being too hard on myself 😊
I learnt how to apply cognitive behaviour therapy by reading the book ‘Change your thinking’, by Sarah Edelman. It is valuable as a resource for thinking positive 👍
In the book, the focus of CBT is described as follows, to help with the worry hour diary:
Developing realistic cognitions in order to minimise our experience of upsetting emotions.
She goes on to say we can either do this directly, by challenging the thoughts and beliefs that make us feel bad, or indirectly, by changing some of the behaviours that influence and reinforce our negative cognitions.
I hope this helps.
So with the worry diary, write down what you are worried about, and then respond with the rational thought, e.g:
Worry - I haven’t been performing at work as well as I want to and know I can. I’m tired and annoyed at the lack of ‘me time’.
Response - I am performing well, and I have skills that back this up. I have a weekend soon, and don’t have to work 100% all of the time - I can work on less demanding tasks. I can find time in my day to have fun and make it a great day to be a part of.
Happy to chat further on any of your challenges, I have been and am going through these sorts of things as well.