CBT Practice

Distressing event: overeating yesterday
Emotions: anxiety (high), fear (high), and anger (medium)
Automatic thoughts:

1. I will always be fat.
2. I am just going to gain more weight.
3. I will never recover.
4. I am stupid, ugly, disgusting, and worthless.

Disputation:

1. Future telling: I have no clue what the future will hold.  So many things can happen.
2. I do not believe this is a distortion; however, I know that the more self-destructive things I say to myself the more I use eating disorder behaviors, and then the more out of control my weight is.
3. Future telling: I have made progress already.
4. Labeling. I am not sure how to dispute this one though.

Rerate emotions:  anxiety (high), fear (high), and anger (medium).  They are the same, but I do believe I can intellectually think about this in a calmer way.

Today I will be patient.  I will recognize that recovery takes time and errors.  I will continue believing in my dream of recovery.

Daily Tasks are Overwhelming!!!

 Motivation is something I struggle with.  Motivation to fight the negative thoughts in my head, motivation to go vacuum, or really anything that has a hint of being overwhelming in the moment.  Being able to do daily tasks is important in recovery.

Challenging Negative Thoughts CBT Style 

Activating event: need to do daily tasks
Emotions: overwhelmed (high), worthless/burden (high), failure (medium), and anger (low).
Automatic Thoughts:

1. I am worthless.
2. I am of no use and place too much burden on my husband.
3. I cannot get it all done.
4. I am afraid of being around people.

Disputations (correlating with numbers):

1. Disqualifying the positive: I have things about me that are worthy.  I help people at work.  ...this is all I can come up with. :(  I am feeling really shitty today.
2. I am not sure what the cognitive distortion would be here: I do add stress to my husband.  He was aware of my issues when he married me.  The best thing I can do now is try to get better.
3. Jumping to conclusions: I know I can take it step by step.  Staying in the moment will really help.
4. Ehh... I think this is just a thought/feeling, not a distortion.  

Rerating emotions: Overwhelmed (medium high), worthless/burden (high),  failure (medium), and anger (minimal).