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anoopkumar
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Joined: 06 Aug 2007
Posts: 15
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| Posted: Fri 1414 Sep 07, 12 pm Post subject: chapter -5 do nothigism-how to beat it |
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chapter-5 - a long and interesting chapter-with emience of action over philosophy-brimming with ideas and tips to fine tune our belief systems-rounding of the irregularies ,so to say-Dr.Burn's CBT has an edge over the REBT in its down to earth appraoch,action orientation and in its pragmatism-perhpas it works with more ease- the changes it brings about are more gradual in nature-REBT is for a class of people who are philosophically inclined-for introverts and for ppl with fairly good powers of introspection-its tougher and need more hard work and requires a good grounding on the fundamentals-but we all will perhaps agree that REBT is more powerful on account of its forceful,or say brutal ways-ofcourse the underlying idea is the same-forcing out old belief systems and replacing it with new...
the other day we were discussing the flexibility,adptability and of course the longevity of politicians-they seemed to be the least distubed lot and live the longest-incidently my dad is a politician-no jokes he looks younger than me:-)-perhaps it would be worthwhile to start a study on the successful nature of politicians here on this forum, Nycki, pls give a thought-these politicians seems to shift from one value(valueless)sytem-my father comes in the former category) to other systems with terrific ease and speed- natural selection seems to favour the sapiens who are able to change their belief sytems with ease.
cheers,
anoopkumar,india |
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Nycki
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Joined: 06 May 2007
Posts: 39
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| Posted: Mon 0808 Oct 07, 11 am Post subject: |
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In this chapter Burns highlights ‘Action’ as an equally important step as ‘rational cognitions’ in the overcoming of Depressed Symptoms. It is not only our thoughts that affect us but also our lack of action. Depression is caused by Self-dislike, and this leads to a paralyses of willpower and inaction.
Inaction is a problem because it means that the person experiences very little in the way of accomplishments and this heightens depressed mood. Cutting ourselves off from things that used to give us pleasure and a sense of mastery aggravates our self-hatred and causes isolation. The cycle begins…
When you lack motivation, notice and dispute your cognitions.
Mindsets commonly associated with Do-Nothingness and Procrastination
· Hopelessness
· Helplessness
· Overwhelming urself
· Jumping to conclusions
· Self-labeling
· Undervaluing the rewards
· Perfectionism
· Fear of failure
· Fear of success
· Fear of disapproval or criticism
· Coercion and resentment
· Low Frustration Tolerance
· Guilt and self-blame
Ways to overcome these things:-
The Daily Activity Schedule – lists times of day and activities planned along with the score from 1 – 5 regarding ‘mastery’ and ‘pleasure’ of the activity. Score the M & P you expect to get from the activity as well as the score u did actually achieve. This cuts out the tendency to obsess about the ‘worth’ of the activity and also shows you your improvements.
Schedules cause Motivation and keep us on track. It shows that we cant assume the outcome of an activity prior to doing it!
The Anti-procrastination Sheet
Break down tasks into small steps, and core each step b4 and after you attempt that part of the task in regards to satisfaction. Scores are from 0 – 100%.
Daily record of dysfunctional thoughts - involves listing the:-
· The Situation
· The emotions
· Automatic Thoughts
· Rational Responses
· Outcome
The Pleasure-predicting sheet – involves listing the:-
· Date
· Activity
· Who was with you
· Predicted level of satisfaction b4 the task (0 – 100%)
· Actual level of satisfaction after the task (0 – 100%)
This tests our assumptions about activities to help motivate us.
The “BUT” rebuttal – Answer all those “Buts” that you put into your sentences. eg. I could do that assignment now, BUT I am not in a focused mood.
Learn to endorse yourself – Acknowledge even the little things you do
Eg:- Anyone could wash those dishes. (better cognition) If it’s a routine and boring job, I deserve extra credit!
TIC – TOC Technique
Task-Interfering cognitions v’s Task-orientated cognition eg.
TIC – I’ll never get this whole house clean
TOC- Overgeneralization – all or nothing thinking.
Eg:- “I will jes do a little bit to get started. There is no need to have it all done today”.
Little Steps to get going – plan to focus for a few mins on the task you need to do, and then give yourself a minute break.
Motivation without Coercion – agree with others demands but do it in such a way that the person knows its your choice coz its based on your own decisions and not coz they told u to.
Visualise success – eg when wanting to give up smoking
· Make a list of all positive consequences that result when you become a non-smoker.
· Fantasize about being in our favourite place or some scene you would love to be relaxing in.
· Fantasize about being in ur favourite place but as a non-smoker
· Go through your list of benefits, imaging you having all of those benefits in that setting.
Count/what counts – there are two mental errors involved:-
Mental Filter and Labelling
Eg. We only notice what we don’t get done in the day and ignore the accomplishments that we have achieved. A way to get over this is to wear a wrist counter to take note of those things that we do get done.
Test your ‘cants’ – put them to the test with experiments. Eg. If you think that you cant cope with social situations. Test this out by smiling at and saying hello to people that you find hard to associate with. Build it up by entering into those situations that u fear you will fail in and prove to yourself in time, that your ‘cants’ are true.
The Cant-lose’ system – this involves listing the negative consequences if you did fail the task.
Summary…
Action comes before Motivation!
Burns gives a wealth of ways to overcome procrastination and Do-nothingism. It seems there is something for everyone here. What ones do u think you would like to try?? |
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Nycki
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Joined: 06 May 2007
Posts: 39
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| Posted: Mon 0808 Oct 07, 11 am Post subject: |
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Hiya Anoopkumar
I havent done any research on the benefits of being able to change ones belief system with ease...as in regards to good health and happiness.....though I would expect that being able to be 'flexible' would be a good thing for those types of reasons. I would imagine that worrying and fighting reality is likely to cause much distress that would age anyone!
What are your thoughts?
Nycki |
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