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Post by Corvus Dei on Nov 20, 2019 13:10:26 GMT
I will post here the most useful thing I learned at the psychotherapy I got. There is many variations on this, if anybody has other "tricks" please reply.
So in Dutch it is called G-schemes(Gedachte/Gevoel/Gedrag).
It means Though/Feeling/Behavior. You can try to analyze your own thoughts using these categorizations.
By the way, I correctly identified with my therapist that the sequence of Though/Feeling/Behavior is not necessary chronological. Sometimes Feeling comes first and then Thought and the other way around.
Anyway this is what you should do when you have uncontrollable feelings:
1. Identify the Though corresponding to the emotion, write down 2. Identify the Feeling, write down 3. Check if: - It is true? - Do I WANT to feel this? - Ask yourself any questions you find important/relevant about this feeling and thought. Do this to: 1. verify 2. "learn to handle the steering wheel"
4. Identify BEHAVIOR: How did this influence my behavior? On long term, can I change the behavior? Can I respond differently to change it?
Well this was my personal interpretation of this G-scheme. It works only when you practice it on yourself a few times a day or more.
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