Change Your Thinking with CBT

In retrospect, we can see the consequences of our actions and recognise that it may have been better to have done some things differently. After the event, we can learn from the experience

However, as we did not have that knowledge and awareness at the time, blaming ourselves for our past actions is both irrational and self-defeating.

we may find it hard to forgive ourselves when we have made a mistake, because we believe we need to suffer in order to learn from the experience.

Was I letting myself off the hook too easily by reminding myself that I can’t change what has already happened, and making a commitment to do things differently next time a similar situation arises?

It’s easy to be wise in retrospect—not always so easy at the time.
Everyone makes mistakes at times, and so do I.
Blaming myself won’t change things and will only make me feel bad.
I can learn from this experience and be more careful next time. POSITIVE ACTIONS From now on, ask for help if I need to lift anything heavy.
Make an appointment to see a physiotherapist. REMEMBER ➤ We all make mistakes. ➤  It’s easy to see our errors in retrospect, but not so easy at the time. ➤  Ongoing rumination and excessive self-blame does not change the reality of what has occurred.

LFT contributes to procrastination and self-defeating behaviours. For instance, we may choose to satisfy our immediate desires rather than looking after our best interests in the longer term.

When frustrations arise in our lives, it is always helpful to focus on problem solving as a first step.

To increase our tolerance for frustration, it is helpful to challenge the beliefs that underpin LFT. This can be done by using logical or behavioural disputing.

Anger is our response to the perception that something is bad or unfair.

Intense or prolonged anger drains our energy, impairs our concentration and interferes with our ability to be happy and to have good relationships. The episodes of pointless rumination that accompany long-term anger can distract our attention and create unhappiness for years or even decades.

Sometimes it is appropriate to feel angry and an occasional burst of anger is not usually a problem.

However, the frequency, intensity and duration of our anger, as well as the associated behaviours may be unreasonable.

During the fight-or-flight response, a number of physical changes mobilise reserves of energy, enabling them to be rapidly available.

In fact, the effects are often counterproductive because they create unpleasant physical symptoms and impair our ability to think clearly and function well.

Anger can be a particularly useful motivator for people who are not normally assertive.

A short occasional period of anger is not usually a problem, as long as it is proportionate to the situation, and does not result in aggressive, unreasonable behaviour.

Anger interferes with our ability to think clearly and rationally. It steals our attention away from the things that matter, and directs it towards perceived violations, injustices and people’s misdemeanours.

Angry responses create tensions within our existing relationships and may hurt the very people we care about.

if you are under a lot of pressure at work, you are more likely to get mad over minor annoyances that would not normally upset you. People in long-term stressful situations (e.g. unemployment, financial hardship or turbulent relationships) are more likely to experience angry outbursts, as their constant state of preparedness makes them ‘ready to fire’ in response to minor provocations.

Even aspects of the surrounding environment such as noise, overcrowding or heat can increase the likelihood of angry reactions.