What Did You Do For You Today???

[Tinyflame]

Ooh @Cashew but ouch. :eek: :hug:

I bought a beautiful little calendar, I mean a 'real' one for my purse, not phone or tablet, with happy, beautiful boho art. I opened it to a beautiful sweet bird..

It has a matching pen. :):bookworm:

 

[jaccat]

I spoke out at work and told my manager I couldn't do what he was asking of me because it would affect my health.

 

[Panda Bear]

Bought myself a coffee and took a nap while the baby napped.

Tomorrow, I'm shopping for some fabric. Ready to start a new quilt.

 

[Heather]

Took a shower. Felt so good.

 

[watundah]

Drug my aging butt up the side of an icy, windy mountain. GOD, I love those feel good brain chemicals.

 

[Deleted member 20978]

Making my patented ramen with peanut sauce in it.

Talked to a friend. Cried.

 

[Panda Bear]

@watundah Your cliff sounds glorious!

 

[ms spock]

I did an hour power walking, a Tai Chi class and a QiGong class and I went for a swim in the ocean.

I am struggling on and off but did much better when I got to my third hour of exercise - I seem to need to do about four hours exercise per day.

Now I need to get back to the Mindfulness and the Self Compassion exercises.

I worked on disputing my distorted cognitions and I have ten out of ten today.

The 10 primary cognitive distortions are:

1. All or nothing thinking -- You see things in black and white categories. If your performance falls short of perfect, you see yourself as a total failure.
2. Over-generalization -- You see a single negative event as a never-ending pattern of defeat.
3. Mental filter -- You pick out a single negative detail and dwell on it so exclusively that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water.
4. Disqualifying the positive -- You reject positive experiences by insisting they "don't count" for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences.
5. Jumping to conclusions -- You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. (Involves mind-reading and fortune-telling.)
6. Magnification and minimization -- You exaggerate the importance of things, or you inappropriately shrink things until they appear tiny.
7. Emotional reasoning -- You assume that your emotions necessarily reflect the way things really are, as in "I feel it, therefore it must be true."
8. Should statements -- You try to motivate yourself with "should" and "should not," as if you have to be whipped and punished before you could be expected to do anything.
9. Labeling and mislabeling -- This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself.
10. Personalization -- You see yourself as the cause of some negative external event which, in fact, you were not primarily responsible for.

I realise that I can change my thinking style by 5% by refuting my distorted cognitions. I realise that I need to write out the top ten distorted cognitions each and every day.

I realise that I can write down what my fears are about the funeral and I can stop that. It is time to get on top of that.

I realise that I also need to take more responsibility for my own life as well. I need not to fawn so much and be so dependant on other people.

I realise that I really need to step up to the plate ASAP. I realise that I am on my own. And I realise that I have to do it for myself. I realise that I need to write this out and read it to myself every day.

 

[Lionheart]

Posting here and trying to catch up with my friends is something I do for myself, more often now than I used to. I find it is healing.

 

[ms spock]

I did affectionate breathing.

I also did a Self Compassion Break.

Exercise 2: Self-Compassion Break

Think of a situation in your life that is difficult, that is causing you stress. Call the situation to mind, and see if you can actually feel the stress and emotional discomfort in your body.

Now, say to yourself:
1. This is a moment of suffering

That’s mindfulness. Other options include:

• This hurts.
• Ouch.
• This is stress

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This is a moment of suffering. I am terribly dissociated and unable to feel my feelings. I feel numb. I feel overwhelmed. I feel frozen. I feel a little wistful about having to abort my medication withdrawal. I feel like I will never be able to stop eating to emotionally regulate.


2. Suffering is a part of life
That’s common humanity. Other options include:

• Other people feel this way.
• I’m not alone.
• We all struggle in our lives.

Now, put your hands over your heart, feel the warmth of your hands and the gentle touch of your hands on your chest. Or adopt the soothing touch you discovered felt right for you.
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Lots of other trauma survivors suffer from severe dissociative episodes like I do. Lots of trauma survivors have missed out on not having a life. Lots of other trauma survivors struggle with their Complex PTSD, lots of other trauma struggle with their severe attachment disorder, lots of other PTSD members struggle with their own self Absorption, lots of other PTSD People struggle with their reactivity that makes it hard to be present, lots of other people get frozen and find it hard to get unstuck.

Many severe child abuse sufferers find it hard to stop immediately fawning and caring for others.

In all this pain I am so not alone. I belong to this forum. I belong in life, no matter how much it doesn't feel like it. I am not alone, there is common struggles here that I am engaged within.
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Say to yourself:

3. May I be kind to myself

You can also ask yourself, “What do I need to hear right now to express kindness to myself?” Is there a phrase that speaks to you in your particular situation, such as:

• May I give myself the compassion that I need
• May I learn to accept myself as I am
• May I forgive myself
• May I be strong.
• May I be patient

This practice can be used any time of day or night, and will help you remember to evoke the three aspects of self-compassion when you need it most.
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May I be kind and gentle with myself. May I give myself comfort and start to develop an ability to take love and care into my heart rather than deflecting it all the time. May I give myself even a few seconds of reassure and care now. Learning to care for myself with eventually help me not to be so self absorbed and crawling out of my skin with anxiety. So may I be kind to myself as I missed out on love and care, attunement and presence as a child and teenager so I can now give it to myself which will help me to be less dependent, lost, desparate and needy. May I be kind to all of this within myself.

 

[Ronin]

Bought me food as a comfort thing instead of 'just needed supplies'.

I plan to reteach myself food is not only needed, but is comfort.

 

[Marie E.]

After freezing my butt off taking the bus, made myself some hot peach tea.