Cognitive Behavioral Therapy and SMART goals

Cognitive Behavioral Therapy and SMART goals

I tried cognitive behavioral therapy back in April last year, it was focused on my anxiety and I did find it helpful to find some coping strategies to start getting out and about. Cognitive behavioral therapy is a talking therapy that looks at the interaction between our thoughts, feelings, physical sensations and behaviours. When we start challenging these thoughts we are then able to deal with the problem and help change negative thought patterns.

Last year in October I was under crisis team care for my postnatal depression and was refered to cognitive behavioral therapy and on Monday after a long wait I had my first session. This time we are focusing on my postnatal depression so I can help rationalise my negative thoughts. unfortunately I am under crisis team care again as things began to spiral again without any kind of support from November to January and I now have a second diagnosis of borderline personality disorder which I will start a therapy for afterwards called dialectical behavior therapy.

This week I have the task of questioning my thoughts which isn’t as easy as it might sound. For example when I wake up in the morning and my thought is that I don’t want to get up as I know it will be a bad day, my emotion will then be feelings of being down and depressed, which then affects my behaviour and makes me not want to get up or get dressed and my physical symptoms will be tired and tearful. I need to learn to challenge these negative thoughts so I can have more positive emotions and behaviour. It’s going to be a slow process, but I know this therapy works I just need to put the time and effort in.

Something else this week I will be starting is my S.M.A.R.T goals which stands for:

S – Specific goal

M – Measurable goal

A – Achievable goal

R – Realistic goal

T – Time bound goals

I’ve set myself a few goals I wish to achieve in the next month and I’m sure once I get the hang of it I will be able to add more to it.

My S.M.A.R.T goals so far are:

  1. Write a weekly blog post of everything I have enjoyed the previous week. I have been writing down any little small things I have enjoyed this week, a text from a friend, a lunch out etc so I can reflect and see the small positives in the week I have had.
  2. Turning my phone off at 10pm. I am so guilty to playing about with my phone up to the second I want to go to sleep and I find my brain is still running 100 miles per hour. We all now know that blue light is bad for us and stimulating our brains so by 10pm my phone turns off and I pick up a real book (not my kindle) and read for an hour. So far this has worked so well and I’ve actually been getting to sleep much earlier. As a person I require a good 8 hours sleep and without it my mental health quickly starts to deteriorate.
  3. After a couple of weeks off from the gym my next goal is to start going back to the gym for one class a week. I would like this to be two classes, but I am being realistic and not adding the pressure. If I do one class a week I will be happy. Exercise is great at making us feel better and it’s something I need to build into my weekly routine again.

Another thing I plan to start doing in the next week is to start making a goals/mood board. This was suggested by an old school friend of mine and it’s something I am keen to start once my Amazon order arrives. This will be a bright visual board that I can look to for inspiration.

 

 

 

 

 

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12 thoughts on “Cognitive Behavioral Therapy and SMART goals

  1. Good luck with all of this, therapy can be so useful, personally I didn’t find cognitive behaviour therapy as useful as therapies that are over a longer period. I should try reading before bed, I’m a nightmare for being on my phone or watching tv right till I want to sleep, then it takes me ages to get to sleep! #familyfun

  2. It sounds like you have been incredibly productive! These are fantastic goals, I love the idea of a mood board – I hope you blog about that, would love to see! I find it very important to be held accountable by someone we trust. Wishing you everything of the best. Thank you for sharing your honest post with us at #globalblogging
    One Messy Mama recently posted…Why Men Should Be from Pluto & Not Mars !!My Profile

  3. I would be interested to see the mood board and how it works. Good luck with all your goals, SMART goals are something I’m working on too. Wish I could get to bed by 10pm and have a whole hour to read, I’ve been terrible at making time to read real books lately, but then I don’t have time during the day for blogging activities, commenting on linkies, etc. #brillblogposts

  4. Wow this sounds really tough lovey but no doubt the results will be so worth it. Writing a post of things you have enjoyed is a great idea. I used to have a happy list of things that made me happy when I was struggling and found it to be really helpful. Thanks for joining us at #familyfun
    Tammymum recently posted…I am Always On Your Case.My Profile

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