Affect Calendar January 2017

January Calendar for keeping track of Ones daily Affect —
Affect and mood are a descriptions of common body/mind tenants such as:
physical energy, mental sharpness, fatigue, attitude , posturing and feeling … and they are often common with life events, sleep, exercise , and sunlight.

Simple charting tools like these can be useful for the dialogue with one’s doctor on the next visit — or for one’s own health awareness.

↡ PDF download here↡

jan-2017-affect-calendar-pe

you may download this PDF mood chart for bipolar disorder if you wish, freely.
I made and its free. click the link below for PDF
(readable with Adobe Acrobat, Foxit reader, Open office etc.)

Other mood tracking and charting tools at
https://echopen.wordpress.com/charts/

Free Html Calendar maker at
http://freehtmlcalendar.com/

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Affect Calendar November 2016

November Calendar for keeping track of Ones daily Affect   —
Affect and mood  are   a descriptions  of common body/mind tenants   such as:
physical energy, mental sharpness, fatigue, attitude , posturing and feeling … and they are often common with life events, sleep, exercise , and sunlight.

Simple charting tools like these can be useful for the dialogue with one’s doctor on the next visit — or for one’s own health  awareness.

↡ PDF download here↡

nov2016-affect-calendar-pe

you may download this PDF mood chart for bipolar disorder if you wish, freely.
I made and its free. click the link below for PDF
(readable with Adobe Acrobat, Foxit reader, Open office etc.)

Other  mood tracking and charting tools at
https://echopen.wordpress.com/charts/

Free  Html Calendar maker at
http://freehtmlcalendar.com/

 

This is an example:

https://echopen.files.wordpress.com/2016/09/october-2016-affect-tracking-template-example-pennsylvania-echoes.png

October Affect charting Calendar

 

Enjoy November!

Affect Calendar October 2016

https://echopen.files.wordpress.com/2016/09/october-2016-affect-tracking-template-example-pennsylvania-echoes.png?w=453&h=246

October Affect charting Calendar

This is a Calendar for keeping track of ones daily Affect …
Affect and mood  are   a descriptions  of common body/mind tenants   such as:
physical energy, mental sharpness, fatigue, attitude , posturing and feeling … and they are often common with life events, sleep, exercise , and sunlight.

Simple charting tools like these can be useful for the dialogue with one’s doctor on the next visit — or for one’s own health  awareness.

you may download this PDF mood chart for bipolar disorder if you wish, freely.
I made and its free. click the link below for PDF
(readable with Adobe Acrobat, Foxit reader, Open office etc.)

october2016-affect-calendar-pe

Other  mood tracking and charting tools at
https://echopen.wordpress.com/charts/

Free  Html Calendar maker at
http://freehtmlcalendar.com/

Defense mechanisms. Talking and Listening

 
example of a of  a mock therapy session on “Defense mechanisms“. and a great job by the participants of this video.
 
Note that the lady on the right is using a passive method of conversion  called Active Reflective Listening

Active Reflective listening is

  • Focused on listening to another person who is in command of his/her speaking
  • ‘Active’ because the listener stays focused on what is presently heard in real time (here &now).
  • ‘Reflective’ because replies are meant to be minimal and passive.
  • Coersive response during active reflective listening allow the other speaker to explore or clarify what he has spoken.
  • responses are kept minimal,allowing the speaker to be free and control of his language.

 

Common Defense mechanisms.

Colloquially, defense mechanisms are the common responses, including thoughts and actions, (and perhaps attitudes) one experiences when he/she feels threatened, fatigued, unconfident, or insecure.
Usually they are useful, some can be replaced, or new ones can be learned. A key factor of understanding ones Defence mechanisms is being aware of them, as one experiences them.
Talking and listening is an excellent exercise.

A list of common defense mechanisms can be found at:
http://psychcentral.com/lib/15-common-defense-mechanisms/

Cognitive Distortions and Thinking Errors of CBT (revisited)

Cognitive Distortions  is just another term  for “Thought Errors” or “Thinking Errors”.   A common strategy  for a client of Cognitive Behavioral Therapy, for mood disorder (including depression), anxiety disorder and emotional management,  is  to:   “Catch”, and then “Correct”   Cognitive Distortions, aka  “Thinking Errors” or  ” Thought errors”,  before they trigger more intrusive thoughts, moods or actions.

Thought Errors are usually described as   thought in  symbols and verbal language, that are  irrational and self-defeating, and that lead to intrusions in ones life.  Because clients seeking Cognitive Behavioral Therapy (C.B.T.)  are often hypersensitive to judgment and self-judgement , cognitive distortion maybe the preferred wordage to Errors.  The jargon  is   descriptive rather than definitive of processes,  with the purpose of overall treatment.

An common Example of   Cognitive  Distortion is:

“I’m going to the a meeting today.  I’m sure that its going to be a disaster.  What If I lose my job?  How will I pay the bills?”

This is catastrophizing.  Thinking  of the worst possible outcome of an event, (while all the time denying, ignoring or minimizing other potential  outcomes.)  Very common.. everybody catastrophizes sometimes.  However if this  thought becomes chronic , repetitive , intrusive, or if it triggers other intrusive cognitions and actions, or complicates illnesses then considering therapies is not a bad idea.

“Catching”  Cognitive Errors can be tricky:   One learns to be mindful of them  when they happen. this takes time.
From   the phenomenological perspective of Gestalt Therapy,  these strands  of  symbols and verbal language, spoken or subvocalized (thought)  are experienced with intense emotions (excitement) as they form as figures out of the   consciousness  ground  of the present moment.  A client can learn to further explore and understand hidden tenants and semantics, such as thoughts, attitudes or physiological  reactions  in the “field” when  cognitive distortions  form.  — this is generally more of a Gestalt Therapy approach, but could be applied in other Therapies.

Good Strategies for preparing for “Catch and Correct” use repetition.
working through CBT Workbooks,  Journaling , and writing / memorizing plans can be  useful.
Good plans are short, privately practiced often, and can include “walking away”, self-talk, and Breathing-Exercise.  Therapists and clients, or even other family members can create plans together,

…  previously posted:

Common Thought or Thinking Errors:

Emotional reasoning – rationalizing a fact out of feeling.

. “I feel bad, therefore I am a bad person.

  • I feel bad right now, but everyone feels bad, sad , ugly, or angry sometimes. “Feeling bad Is not a reason to judge myself as a bad person.”

Catastrophizing – concluding the worst possible outcome of a potential situation, no matter how likey the possibility.

My son is out with the car and is late. He’s been in an accident!

  • There are many possibilities why my son is late. He could be held up in traffic, which is more likely”.

Personalizing. self – judgment : Blaming one self for something that isn’t their fault.

My Son failed his exam at school. This is my fault.

  • I am responsible for myself, and can only control so many things.

Black / White Rigid Thinking – One divides everything into good and bad, right or wrong, all or nothing.

I wish I could work at that place, its the perfect dream job

  • Everyone and Every situation(including jobs) has qualities and difficulties. Thinking A place or person job or situation, will be entirely perfect or entirely dismal will lead to disappointment.

Should statements: self -judgment and top dogging oneself.

I should be doing more with my life, right now.”

  • Although its important to wish, and to hope: Saying what I should be doing is self judging, and takes me away from who I am and can lead to resentments.

Over-Labeling: Applying an adjective or a descriptive trait of someone or something and assuming it is the whole of it.

he is a conservative…. he is a Liberal…. she is an academic

  • Someone may be conservative or liberal, etc, or have some values as such. But believing that some traits make the whole of something may lead me to the wrong overall conclusions or prejudgments.

Magnifying– 1.blowing out of proportion your error, or another persons success       2 overstating a the  importance of a situation.

” I just had a fender-bender,  I’m a horrible driver and I’ll never drive again…
” i didn’t get hired job after my bad interview.  this is a sign I will NEVER get a job.

  •   Accidents happen,  bad performances happen in Interviews.  That doesn’t reflect on  All my driving or actions.


Some other Thought or “Thinking Errors”
:
Leaping (to conclusions) – assuming the outcomes of events without evidence or information.

Mind reading – assuming what another person is thinking or feeling, without asking.

Minimizing – 1. denying ones own success and qualities. 2 denying the consequences of an action.

Read More on Thinking errors here.

Happy cognitions ;)

Slowing down that chattering mind subvocalizing

Typically much of ones thinking process is thinking in spoken language. I have unscientifically dubbed this process subvocalizing, some people label  the process “inner dialogue“, “inner monologue“, or “thinking-to- myself“.
One  utilizes subvocalization for   problem solving, reading and writing, deciding, daydreaming, or just reflecting on an event.

Although  Zennists , such as I,work to minimize subvocalizing, it appears that subvocalization remains an important daily process.

what happens if subvocalization becomes to intense or “loud”?   What is one to do if  thoughts seem like they  are racing and speeding out of control?   The chattering is no longer a helpful tool … but an intrusive hindrance. – shifting one’s attention from the present moment or task-at- hand to wordy thoughts.

A couple tips I have learned over the years to slow down a chattering mind:

“Purge to paper” Journaling :

When having a pen and scrap-paper and a little privacy, “purge-to -paper” is helpful:
I simply write what ever I am thinking, at the present moment, on to paper – sans concerns for spelling, grammar or penmanship. If I think “I don’t know what to write” then I scribble on paper:  “I don’t know what to write“.
Preferably, after doing this exercise  for a couple minutes:  I end with emotional grammar and a couple affirmations,  just get back to an organized confident attitude.
Then I rip the paper up and throw it way… nothing to be sentimental about in this exercise.
I don’t know why journaling helps, but it usually clears my mind.
For  more   journaling tips click here.

breathing and counting:

This is a helpful tool because it requires nothing, not even privacy.

1. start with a good sized inhale.
2. Exhale and count out “ 5..4..3..2..1..0″
Count whispering while exhaling
3. Inhale through the nose
4. Exhale “5..4..3..2..1..0″ Just as number 2.
5. continue to step 3 and 4 :
I slow down my counting with each exhale

5…4…3….2….1…0
5…..4…..3……2…..1……0 slower and slower each exhale.

6. I do this for about 3 to 5 minutes or so
7. (optional) inhale, then exhale and repeating the thought: “I’m Safe” . – helpful if anxious.

– taken from the full post: Breathing and Counting Exercise.
Note: The speed I count, or the number I start with (eg, 5 or 4 or 6) is not important.

For more breathing exercise check out this page.

I’m not a doctor or a healthcare provider. These are tools I have learned in wellness management over the years. Excessive or speedy subvocalization termed “racing thoughts“, “intrusive thoughts“, “obsessive thoughts“, or “attention span” problems can be very serious. Do consult a professional if these are overwhelming. Healthcare providers can provide or prescribe many wellness tools or therapies.

Some Soren Kierkegaard Quotes and Thoughts

“How absurd men are! They never use the liberties they have, they demand those they do not have. They have freedom of thought, they demand freedom of speech.”

I have been reading some Soren Kierkegaard quotes, lately.
He is one of my favorite thinkers, whos profound words would influence many in the following century. Academics Jaspers, Husserl, Heidegger, humanist psychologist Carol Rogers, and physicist Neil Bohr claimed Kierkegaard’s words as inspiring to them.
Here are some more quotes by the Great Dane:

once you label me you negate me.”
when one is being labeled he is objectified and dehumanized.

What is a poet? An unhappy person who conceals profound anguish in his heart but whose lips are so formed that as sighs and cries pass over them they sound like beautiful music.
As Laura Perls would later say: “without pain there would be no Art“.

KierkegaardAnxiety may be compared with dizziness. He whose eye happens to look down into the yawning abyss becomes dizzy. But what is the reason for this? It is just as much in his own eye as in the abyss, for suppose he had not looked down. Hence, anxiety is the dizziness of freedom, which emerges when the spirit wants to posit the synthesis and freedom looks down into its own possibility, laying hold of finiteness to support itself. Freedom succumbs to dizziness. Further than this, psychology cannot and will not go
The decisions one makes between: what he ought to do: his essence; his nature. and what he thinks he should do in preservation (dread) shape existence in Kierkegaard’s view. life is a series choices, the freedom in deciding comes with anxiety.
For Soren, ones essence or nature is his/her connecting to God. I wonder what he would have thought of Taoism or Zen, had he discovered it, for essence and nature are harmonizing with Tao and Buddha nature, respectively…. For the pantheist connecting with the Cosmos.

Life has its own hidden forces which you can only discover by living.
Life is not just something to be analyzed from afar. the mysteries, hows and whats of life are understood by living or experiencing.

Do not forget to love yourself
Sounds so pretty simple. but read further:

In every man there is something which to a certain degree prevents him from becoming perfectly transparent to himself; and this may be the case in so high a degree, he may be so inexplicably woven into relationships of life which extend far beyond himself, that he almost cannot reveal himself. But he who cannot reveal himself cannot love, and he who cannot love is the most unhappy man of all“.
the path of happiness is authenticity. be true and find ones true nature, within and without and by living it. With that comes compassion,empathy, wisdom and love.

For more kick-arse Kierkegaard quotes  please check out this terrific blog link:
The Kierkegaarden.
from there you can receive daily Kierkegaard “Blooms” on twitter, Facebook, or RSS news Feed.

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