Write about the situation that has given rise to these feelings. What happened? Who said what? Why is this important to you? Identify and name your feelings. Don’t edit or censor and don’t worry about spelling, grammar and sentence structure. Be honest with yourself. Write it all out.  The more honest you are, the better your chances of lessening the severity of your feelings.  This gives you distance from your thoughts and allows you to take a more objective look at the situation. Often times, negative ways of thinking become habit and we believe our thoughts to be truth. Try and see how much of what you’ve written is based on fact and how much of it is your opinion. That the way you think creates the way you feel is a core premise of cognitive behavioral therapy. This exercise will help you deal with your thoughts in order to deal with your feelings. It’s easier to spot flaws in your thinking when all the thoughts are physically written for you to read and see. We are often judgmental and criticize ourselves where we would not others. Be kind and think of logical arguments and responses to what you’ve written. Present facts and give comforting advice. If you’re not comfortable writing, consider recording your thoughts on a voice recorder app (speak up to ten minutes at a time). Listen to your recording once you are done speaking. As you listen, notice any unhelpful thinking. Repeat the process up to three times. Once you’re finished writing, read through what you’ve written. Put it away and read it again after a night’s sleep or after 24 hours. In the mean time, try to do an activity that you find relaxing or a hobby you enjoy. Time will help give you distance from the emotion and a fresh perspective. It’s best to keep your writing somewhere no one else will find it. Knowing your thoughts will be private will help you be more honest with yourself.
اكتب لمدة 15 دقيقة عن المشاعر التي تحس بها. ابحث عن الأفكار السلبية وأنماط وطرق التفكير. اكتب ردودًا على رسائلك كأنك تكتبها لصديق تحبه. اقرأ ردودك.