I've been having CBT for just over a month now for depression and anxiety, and I also have a lot of sleep problems. I am going back to the GP on Friday because the guy said it would be a good idea to see her about my sleep. I don't feel like anything has changed since starting these sessions though, as all I've done is fill out diaries. Yesterday I accidentally made a mark on my arm because I was thinking about cutting myself, something I used to do but stopped, but it feels like the only way forward, because nothing else works and I can't find comfort in anything right now. And it's stupid because I know from past experience how unhelpful it is.
Can anyone give me some advice? :(
i don't think that cbt helps with sleep particularly in specific....
have you done anything with cognitive distortions or done any exposures? cause those make up the cognitive and behavioral parts, at least the way i've been doing it, and its worked pretty well....
this is my magical medicine cabinet. Left to right they contain: courage, hope, calmness, and strength.
The magical part: They NEVER run out, so borrow some any time you want.
No, nothing like that. The reason I've been told to get help for my sleep is because the way I sleep seems to be linked to my mood. But I'm tired of going to this place every week and getting nothing out of it.
I presume you've had four sessions so far? To be honest, that's not really enough to tell if it's going to help or not. You probably havent built up a relationship with the psychologist yet, and they are trying to get to know you via the diaries to see how your thought patterns are before they do anything specific. I've had about five or six sessions of CBT so far and I'm still doing the thought diaries.
I would give it another month, personally, and also tell your psychologist your concerns so they are aware.
Isn’t it funny how day by day nothing changes but when you look back, everything is different…
you once called your brain a hard drive, well say hello to the virus.
Thanks! I should know it's a little early, it's just so frustrating. Feel like I'm getting worse the whole time I'm waiting for something good to happen.
I've been having the same problem lately, if I'm honest. I was diagnosed with depression/anxiety and currently see both a psychiatrist/nurse fortnightly (over about ten months). My sleep pattern is non-existent and my GP refuses to give me anything to help it, so I spend my time yoyo-ing between my GP and the psychiatric unit.
Their CBT seems to consist of talking things over and over with me and giving me (what I see as) unhelpful help sheets. I know I shouldn't take such a negative view on what is essentially the way to recovery, but like you I am not seeing the benefit of it at all.
Self-harm always has a kind of... safety, if you will. To be blunt, you know it works. Yes, you look back on it as unhelpful and so forth but at the time you think you need it. But don't give up! It is a hard battle, but I suppose we have to go through these sessions, however much we don't see the benefit of them. Maybe something will work; that's what you've got to hold on to.
I suggest you continue persevering. Stick at it, build up your relationship with the councillor and try to be as open as you can, because that's what helps in the long run. It is frustrating, I know it is! You should actually discuss this with your counsellor, as they will be quite receptive to your own thoughts on how the sessions are going. If you set up a mental block in your mind of "this isn't going to work", it probably won't. Keep an open mind, and keep yourself safe. It's what I'm trying!
If you ever need to talk, or discuss this further, feel free to PM me.
Take care.
C.
"i made a machine that will turn bad feelings into kittens. i am not sure how i will feed them all." - a softer world
They say things often get worse before they get better. . . Not much consolation is it?
How do you get on with the person you see? Would you feel able to tell them how you're feeling about the therapy either directly or in a letter? More specifically, have you got any idea what you would like from them? This might have been covered, but I wonder whether you were able to really talk openly about this right at the beginning?
Do you want ways to manage your anger or depression or do you want tips and strategies for managing the self harm? Do you want to work on family issues? And what's the time frame? I'm not sure you could address family problems in six weeks, but looking at your mood or triggers for self-harm, that's probably do-able.
If you can think about what you want and need from these sessions, he (?) should be able to tailor your sessions to your needs. I know this sounds somewhat obvious, but it sounds like you've got an unmet need and he needs to know about this.
