Who's tried CBT here?

[froghat]

I just started my first CBT session with my therapist yesterday and it was ok I guess. The first day we worked on a sheet together. Basically it had 7 columns: Trigger, Automatic thought, Feelings, Behavior/Reaction, Examine Automatic Though, Reframe Automatic Thought, and Behavioral Plan. I gave him two situations where my anxiety got out of control. One was walking into a crowded room and two was talking with someone one one one and feeling weird about looking them in the eye. So, we went through that and I guess we're gonna continue next week with more examples. It seems too simple to work, but I guess the more I do it, the more I will start using it in real life. Not sure, hoping for the best. Has anyone here tried CBT? Was it positive? Negative? How long did it take before you started seeing results?

 

[MotherWolff]

Yeah I'm still very skeptical about CBT(well I have only tried it for two days but now I'm just procrastinating again :/ ). I asked my therapist if we could try this too. But when I finally had the courage to do so she told me that the first step would be to stand outside in my lawn at least 3 days a week. I don't see how this is even supposed to help me think rationally positive when I automatically think negative in the first place.

I was hoping for my therapist to do some excercises similar to what you and your therapist did, froghat. :? So then a month later, resuming my homebound condition, I began reading this self-help book called "Feeling Good" by David D. Burns. It focuses on teaching various CBT methods. Its quite a lengthy book to me but like you said, froghat, those methods seem way too simple(well sorta >.>). But I guess that's the point of it all!

Has CBT worked for me? To be honest, I can't really say for sure yet since I've only read 6 chapters of that book and I haven't even tried it for a week. I only did the excercises you did with your therapist twice, and I've tried the visualize success, but-rebuttal, and daily schedule techniques to try to put an end to my procrastination and negative thinking. They have at least made me feel better but I won't go so far as to say that its "cured" my SAD/SP and its side-effects(depression, paranoia, e.t.c.). And I still haven't left my home for a whole month now.
Anyway, good luck with your CBT! I hope it does wonders for you, for all of us. =)

 

[froghat]

Yeah, I think I would lose focus if I didn't do it with my therapist. I read a couple books on CBT and did a few things and then stopped for a while.

 

[villacjs]

Yes I've done CBT. I did CBT therapy for about a year (so around 15 sessions). I thought it was helping but I'm still in the same situation as before I started therapy eg no job, same phobias etc. It seems to work in the session only for me. I did things like challenging irrational beliefs, id negative thinking etc. For me the problem has always been the blushing I get in random situations at some times, no CBT is good enough for that physical response, drugs are required. Out of therapy I found other benefits like deep breathing.

If people are reading this wondering about CBT don't let my failure deter you, I still think there is some worthwhile parts of CBT and I believe some SA/SP people may find it helpful, it is well worth trying.

 

[MotherWolff]

Do you remember the names of those CBT books you read? Have you ever read "Feeling Good"(there's quite a few versions of this, but the one I'm reading is the revised New Mood Therapy edition)?

Yeah I think that's the problem with self-help strategies; you need somekind of will power or something that lots of people don't even have for solving their issue(s) alone. How can anyone be expected to help themselves when they're so full of negativity?

That's like telling a dying person to pull themself together. So self-help must be one of the most difficult methods of therapy. I think its best for you to continue CBT with your therapist, even after you see positive results , rather than doing CBT all alone like me. I sure would rather do this with my therapist instead of alone because it can be so hard to remain motivated.

I hope you'll be able to stick with this to the point where it helps you. I've even heard a few members here claim that CBT cured them. =)

 

[froghat]

I read the book "Overcoming shyness and social anxiety"

Thanks, Yeah I'm also taking some medication, so hopefully the combination works. My anxiety really started 10 years ago in high school. I went to this same therapist back then and was on the same meds (Paxil + Buspar) and for about 5 years I was doing awesome. Then I relapsed and fell apart again. I always thought the medication helped the most, but maybe I underestimated CBT. Dunno

 

[shack]

read this book, it is EXCELLENT: http://www.love-shy.com/Gilmartin/toc.html