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Post by bbbearsmom on Dec 4, 2019 0:09:36 GMT
Wednesday, 12/04
Day 34 Solve Problems
The first step in solving a problem is to identify the problem and in some cases the “real” problem. I don’t know about you but sometimes things are amiss and we need to do some mental and emotional sorting to get to the bottom of things.
Side note: Do you have any suggestions for figuring out the problem.
Beck says that once you’ve decided what the problem is to identify the negative thoughts running through your mind and use to Seven Question Technique to respond to your negative thoughts.
Seven Question Technique:
1. What kind of thinking error could I be making?
2. What evidence is there that this thought might not be true (or not completely true)?
3. Is there an alternative explanation or another way of viewing this?
4. What is the most realistic outcome of this decision?
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
7. What should I do now?
Beck cautions that you can’t solve every problem but while you might not be able to solve a problem you can change you attitude and outlook.
We covered a lot of this on Day27 when we discussed the Seven Question Technique.
How do you go about solving problems/working through things?
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Post by bbbearsmom on Dec 4, 2019 0:10:00 GMT
Right now I'm working on not getting upset about things that I think are problems but really aren't. I'm working on building a meditation practice and that is helping me to sort out my thoughts and some of my anxiety. For actual problems I talk myself through them and figure out what I can do, work at looking at them from more than one perspective.
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Post by cathygeha on Dec 4, 2019 6:53:02 GMT
It is true that first one had to realize there is a problem then admit it is a problem. After that one should look to the root of the problem and not just the actions that occur as a result. I have a few I need to work on...mostly to do with overindulging and not exercising...it will happen.
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Post by lani on Dec 4, 2019 15:54:15 GMT
I am prone to anxiety also. I work hard to manage it, mostly with meditation and self-talk. A quote I saw recently on one of my guided meditations:
I was clever and wanted to change the world. Now I am wise and am changing myself.
Something like that, anyway.
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Post by bbbearsmom on Dec 4, 2019 17:44:59 GMT
cathygeha,This was something I was told in a self-help class 40 years ago: 1. First admit there is a problem. 2. Then admit it is an important problem. 3. Then realize there is a solution. 4. Then admit that the solution is achievable. 5. Then realize that you can do the solution to the problem.
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Post by surfgirl on Dec 4, 2019 21:42:32 GMT
I am prone to anxiety also. I work hard to manage it, mostly with meditation and self-talk. A quote I saw recently on one of my guided meditations: I was clever and wanted to change the world. Now I am wise and am changing myself.Something like that, anyway. I think my tag line here is something like that...Everybody wants to change the world, but nobody wants to change themselves. There's great line from the musical Kinky Boots, that I use in my workshops, "You change the world when you change your mind."
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Post by lani on Dec 4, 2019 22:26:47 GMT
surfgirl, right you are. Tolstoy and the ancient sages had it figured out.
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