Sunday, 23 August 2015

Betty Erickson's Hypnosis Technique

I used this technique, the Betty Erickson Hypnosis Technique for relaxation some time ago and have just gone back to it today. I got very relaxed. I recommend it. I'll definitely be trying it again.

I have put my own twist on it to make it easier for me to remember and to inject some variety. More on that soon...

Tuesday, 17 February 2015

Awkward!

The Perils Of Social Interaction

The Main Problem With The Human Race

After many years of being deeply into creativity and introspection, I've always looked for what could be called something like, "The generic problem of the human race".

To my mind, the main problem the human race has faced could be called "option deficiency". There's simply a dearth of options available to people in a given moment. This could be due to a lack of creativity, lazyness, social pressure, or whatever.

My goal is to strive towards a thinking model that goes some way to achieving the (impossible) ideal of making every option available in a given moment.

What model would help you to think in such a way that every behavioural option is potentially available to you in any moment?  Why isn't the human race collectively working towards generating such a model?

I fully expect to spend the rest of my life working on this model.

The Main Goal Of The Human Race

"It's not complicated. The main goal of the human race should be a simple one: to create a world where no one need ever blush".

Discuss.

Wednesday, 30 July 2014

My anti-procrastination measures

Here are my anti-procrastination rules:

Rule 1

If you're not willing to do a task, break it down into smaller and smaller steps until you're left with a small step you're willing to undertake.

Rule 2

If you still haven't done the smallest step, then break that step down again until you have a first step you're willing to take, even if that step is almost laughably, ridiculously tiny and seems like it cannot possibly help you to complete your task at all. If you're not willing to start the task then you haven't broken it down into a small enough step. Remedy? Break it down again.

My opinion

Most of the anti-procrastination guides stop at rule 1. My experience of that is, I break the task down to what I think is a doable first step, but end up still procrastinating. If I follow rule 2 and do a ridiculously tiny first step, I have made a start. I can stop there and do another ridiculously tiny step again the next day to continue with the task, or I may find that my perception of the "horrible task" changes to a more positive one, even after taking just one tiny step.

Summary

Break it down. Break it down. Break it down. Break it down. Ha ha! That's ridiculously tiny, I can do that!

Sunday, 11 August 2013

Some useful acronyms

Here are some useful acronyms I've used on my CBT journey:

BAD DAFT 

Stands for:

BAD: Beliefs (and assumptions), Automatic negative thoughts, Distortions,
DAFT: Downsides and benefits (same as "pros and cons"), Automatic positive thoughts, Feelings, Thoughts.

FAT

Stands for:

Feelings, Actions, Thoughts.

DIDDUMS

Stands for:

Directives, imperatives, do, don't, urgent, must (and mustn't),  should (and shouldn't).

Monday, 23 March 2009

CBT

I've started this blog to share my thoughts on CBT - Cognitive Behavioural Therapy. First of all, I think it's important to state that I'm not a qualified CBT therapist, so anyone with any serious mental health problems should consult a professional.

My aim is to share my thoughts, techniques I've found helped in my use of CBT, and highlight problems I've experienced. Although I've suffered from depression myself, here I aim to tackle CBT from a perspective of positive psychology - that is, I like to think about ways to improve my lot in life, overcome 'small' problems I face, and think more creatively and productively.

Here's three books I recommend:

Feeling Good: The New Mood Therapy. David D Burns

Feeling Good Handbook. David D Burns

Cognitive Behavioural Therapy for Dummies. Rhena Branch, Rob Willson