Therapy Notes 06/17/2020
- Recap of last week (Past/Present/Future issues; see this post)
- Talked about negative cycles; needing to clean up to feel better, but needing to feel better to clean up
- How do I break this cycle?
- I can realize and accept that I'm going to feel like shit either way, so why not do the thing anyway?
- Realization: Accepting my negative feelings means it's okay to not be perfect (I'd been having trouble with the concept of acceptance leading to change).
- I can break the thing down into manageable steps, and I can break individual steps into smaller steps if need be.
- "Anything worth doing is worth doing poorly."
- I should reward myself for doing the thing, provided that reward doesn't involve self-harm (e.g. overeating).
- Verbalizing my plan of action can help make it feel more concrete than simply thinking it. Speaking things tends to make them register more clearly.
- Reflected on my ability to come up with this plan after having so much difficulty with it for the past, uh, forever. Reflected on previous therapeutic experiences and expressed gratitude for my therapists, and the opinion that literally everybody could use some counseling.
- Wrapped up. Same time next week.
- Talked about negative cycles; needing to clean up to feel better, but needing to feel better to clean up
- How do I break this cycle?
- I can realize and accept that I'm going to feel like shit either way, so why not do the thing anyway?
- Realization: Accepting my negative feelings means it's okay to not be perfect (I'd been having trouble with the concept of acceptance leading to change).
- I can break the thing down into manageable steps, and I can break individual steps into smaller steps if need be.
- "Anything worth doing is worth doing poorly."
- I should reward myself for doing the thing, provided that reward doesn't involve self-harm (e.g. overeating).
- Verbalizing my plan of action can help make it feel more concrete than simply thinking it. Speaking things tends to make them register more clearly.
- Reflected on my ability to come up with this plan after having so much difficulty with it for the past, uh, forever. Reflected on previous therapeutic experiences and expressed gratitude for my therapists, and the opinion that literally everybody could use some counseling.
- Wrapped up. Same time next week.
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