CBT: Final Session

I got discharged after this session, my therapist thinks I am ready and to be honest, I felt ready but I did feel a bit lost a few hours after being discharged, but I am feeling more motivated every day!

We filled out the usual questionnaire, and for the first time in 7 months, I got two number 0’s one on agitated and one on thoughts, which incidents I’ve not had any feelings of agitation like usually and no thoughts and urges really!

This session we filled out the maintaining progress log, it has things which I should do if I feel like I’m getting out of control again, and it has things to remind me of how well I’ve done recently, for example, the “what have I learned” section includes “exposure therapy has helped a lot” “Big I Little I – BDD method” “tools to manage my moods and urges”

Also, it includes triggers of mine so I can see what situation will be a trigger and mentally prepare for that situation. I really like this log as it just shows me how much I’ve learnt and gives me tips and information which is vital, especially if I feel like I am losing control.

It’s been twenty-one sessions of CBT. I honestly thought I’d be in it for years, I had no faith or motivation from my first session, but look at me now! I’d like to thank all my blogging friends for helping me on this journey throughout therapy, couldn’t have done it without you guys, you are all amazing.

If you’re just starting therapy or waiting for therapy and not feeling motivated, I know exactly how you feel, but if you put in the effort into it then there’s nothing to lose and everything to gain.

 

 

 

CBT: Twentieth Session

This is my first session since being back from holiday, I thought I’d update you with how the holiday was, as it would make this post longer because my session this week wasn’t that in-depth.

The holiday was amazing! The first day or so wasn’t. My anxiety was the worst it has been in weeks. However, I just did many techniques I’ve learnt throughout CBT and I was back to enjoying my holiday! I challenged BDD by wearing shorts every single day on holiday and it was amazing!

This session just consisted of talking about my holiday and talking about what I want to get out of therapy. My therapist thinks I have improved drastically and she said she didn’t think I would have improved as good as I have done in the time I’ve been in CBT.

I’ve stopped SH, I’ve challenged my social anxiety and challenged my negative core beliefs which I thought were true and right, but turns out by challenging them I have learnt they are not true at all! I am so happy with how far I’ve come and high-intensity CBT has honestly changed my life.

My therapist showed me a “maintaining progress log” which we will fill out in the upcoming sessions as basically my own blueprint for my own therapy when I finish CBT. It will help with relapse prevention and if I need to phone anyone or have more therapy then that’ll also be on there. This is the first time since starting therapy that I actually feel that I am getting more ready to finish therapy. It’s not so scary for me anymore.

As I’m writing this, I’m thinking back to January. I was in the darkest place, I was honestly worried about my own safety and I had almost no one to speak to about my mental health, 6 months later and I have so many supportive friends and I’m close to finishing CBT. I thought this would never happen, but it has.

Things do get better. Even if they seem near impossible to get better, they can and will.

 

 

CBT: Nineteenth Session

Before I go into writing this post fully, this is my last post for a week as I am off to sunny Tenerife for a weeks holiday!

This week, I started an annoying nervous habit of sniffing up, it’s not hayfever or a cold, it’s just an annoying habit which I want to stop! My therapist said it’s more than likely related to my MH. The only way to challenge it is habit reversal, she also said because I’m so conscious about it, I could be doing it more so I need to learn to not be so conscious about it and it may stop – easier said than done, but I can do it!

As my therapist knew I was going on holiday, this session was all about that, basically talking about it and asking me how I felt about going. I am scared of going on holiday as I’m going to be the furthest away from home I’ve ever been, the furthest away from my safe place. Also, because it’s going to obviously be hot, I will be wearing shorts which will be very uncomfortable for me due to my body dysmorphia, but my therapist put it simply like this “everyone else will be wearing shorts, nobody will notice you” which is very true!

I mentioned that I am still doing my exposure therapy, but obviously, my therapist doesn’t want me to do it on holiday. I’m just scared of having no one to talk to in person about my MH if I struggle on my holiday.

I hope I can enjoy my holiday, I fly tomorrow and a part of me is excited but a part of me is very scared. I hope it turns out well and I have a good week to chill out and just have a break from working on my mental health and relax.

Sorry that this post is short, the session wasn’t such CBT based as some of the sessions are just talking and not much on CBT techniques!

CBT: Eighteenth Session

We mainly focused on BDD and my emotions/moods in this session, which I’m really happy about! I have wanted to challenge my BDD for ages but it just wasn’t time and there were other things to challenge, now is the time though and I am ready!

My therapist introduced me to a thought record sheet for my body dysmorphia, I will list all my thoughts about what I feel about my body and what I think others are thinking. I also have to list the situation/trigger which will help my therapist find my triggers and work on them. It also involves rating emotions, this record will help me as I will be able to find what is the worst situation for my BDD and then I can challenge it, slowly but surely.

We went over the negative core beliefs that we did many sessions ago, she asked me if I thought they were still true, because of all the work I’ve done. Many of them I thought were not true anymore, like where I was scared of people seeing me when I have a panic attack, turns out I don’t really look different. There are still a few that I feel I can work on, such as.  “I’m a failure” “I’m not good enough” There were a few more.. but I stupidly left my sheet in my session! Silly me!

I also looked at a worksheet called “wheel of emotions” My therapist gave me that just to reassure me that the feelings/emotions I have are perfectly normal. She also mentioned that my mood swings could just be more obvious as I am now obviously thinking about my moods.

I’m still doing the exposure therapy, it’s going really well and I’m actually feeling proud of myself for the first time in months!