Learning To Notice Stress-Inducing Thought Patterns
During treatment, a cognitive therapist will require you to focus on your negative thoughts and to notice when your thoughts follow any of the following patterns:
All or nothing thinking. “I have Fibromyalgia, therefore, I can’t lead a normal life.” Wrong. It would be better to say to yourself, “Many people lead normal lives once they get their Fibromyalgia under control, and I can too.”
Overgeneralization. You see a single negative event as a never-ending pattern of defeat. “My doctor misdiagnosed me; therefore, I can never get better.”
Disqualifying the positive. Rejecting positive experiences as short-lived and possibly not recurring. “My fibromyalgia symptoms were better this weekend when I rested, but it will never happen again.”
Catastrophizing. You exaggerate the importance of things. “I can’t keep my house as clean as I used to. Therefore, I am a failure.” Are you a failure? No, you just cannot do as much as you used to. Ask for help. Learn to live with a messier house!
Should statements. “I should be able to do all that I did before I had Fibromyalgia.” You can’t, and if you try, you will have a flare-up and frustrate yourself. Be kind to yourself. Treat yourself gently.
Personalization. You see yourself as the cause of some negative event for which you were not responsible. “My Fibromyalgia must have started because I was not taking care of myself.”
CBT Attempts to Change Thought Patterns
No one knows why Fibromyalgia starts; you are not its cause. When you experience problems with distorted thinking, your body reacts to your thoughts within milliseconds. Cognitive behavior therapy attempts to change your irrational thought patterns by finding the positive in your negative thinking, stopping self-blame, defusing anger, and reducing feelings of being overwhelmed.
Do you say to yourself I am in pain now and will be forever? Is that true? Aren’t there times when you are free of pain? If you have small amounts of time when you are free from pain, using this technique can increase that time gradually, until you have more time when you are pain-free.
Notice how high your pain level is when you are thinking about your pain, when someone has made you angry, or when you are hurrying to accomplish tasks.
Notice how low your pain level is when you are engaged in pleasant activities.
Researchers know that psychological factors influence the degree of pain we feel. If you develop healthier attitudes, change negative thinking, and learn to be optimistic, your Fibromyalgia symptoms can and will decrease when used in conjunction with the other treatments described in this book [including relaxation techniques, abdominal diaphragmatic breathing, meditation, relaxation tapes, hypnosis, Yoga, biofeedback, and Tai Chi].
It may take many months to benefit from a change in thought patterns, but it is worth trying. You have nothing to lose and everything to gain. This technique can also reduce the risk of becoming depressed.
Positive Affirmations
Another technique that is easy to implement is to use positive affirmations throughout the day. We have provided a list of some for you to try. It is better to say these out loud and repeat them on a consistent basis for the affirmations to work.
Every day in every way, I am getting better and better. Repeat that 10 times three or four times a day, every day for a month. See if it helps you.
Some people find it helpful to write down positive affirmations on a card to carry in their purse or pocket. Reading the card a few times during the day can keep your positive thoughts on track and prevent negative thinking from creeping into your mind.
Positive Thoughts for Coping with Fibromyalgia
I am confident of my ability to deal with my health and live a good life .
Things are getting better.
I am making progress in helping myself feel better.
Today I can do what I need to do for my recovery.
I can treat myself gently and with the special care I would give a close friend.
I am learning what I need to do to take care of my body.
I focus on positive actions I can take to advocate for myself.
I look for the good this day can bring.
I go with the flow of each new day, accepting what I can learn from it.
I seek out the positive support I need to live with Fibromyalgia.
I let go of any muscle tension or problems over which I have no control.
I live with positive expectancy: each day I expect to feel better and more relaxed.
I counter each stress with techniques I know will reduce negative stress.
I can surmount any problem that occurs today with calm, problem-solving skills.
I can look for the resources I need to manage any problems.
I maintain slow and easy breathing, bringing fresh oxygen to my muscles and taking away muscle waste products.
I keep my muscles loose and relaxed throughout the day.
I take time during the day to relax and breathe to refresh my muscles.
I creatively manage the problems each new day brings.
I can do whatever I need to do to take good care of myself.
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| Cognative Behavorial Therapy Pt 2 |
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