3 Journaling Exercises: Using Cognitive Behavioural Therapy (CBT)

 

3 Journaling Exercises : Using Cognitive Behavioural Therapy (CBT) 

Maria Aloysius -7th March, 2023

In my years of finding a therapy that works for me to manage my pain, I have found that CBT is the best. I have learned to journal, to monitor my moods as well as to be mindful of my thoughts which influences my emotions. Here are the 3 journaling exercises using CBT.

Exercise 1 : Tracking a thought process 

Why this exercise? To track how you think and react/respond to a given situation (either positive or negative) 

Exercise Questions? 

1. What happened? (I was at a lecture) 

2. What was I thinking? (I wanted to ask a question)

3. What was I feeling? (I felt the question sounded stupid)

4. What did I do? (I kept quiet)

For me, I used this exercise to track my thinking process on my chronic illness. Here was what I initially thought and how I am still changing my thought process.  

I was diagnosed with chronic pain. I was thinking my life is over. I felt down, depressed and sad. I became pessimistic and didn't look forward to the future. 

I was diagnosed with chronic pain. I have a new life with new challenges and opportunities. I feel happy and optimistic. I am still me, I am not my illness and I look forward to the future now. 

Exercise 2 : Reassuring Yourself

Why this exercise? To pinpoint what's worrying you and how you respond to it in a worst case scenario. 

Exercise Questions? 

1. What's worrying me? 

2. What if my worry becomes true, what would I do? 

3. How can I reassure myself if my nightmare becomes real? 

For me, I used this exercise to list down my worries. 

1. I can't go to work physically. 

2. Since I am in so much pain and discomfort, I decided to work from home, giving online lectures.  

3. I am doing well. I am able to manage my pain and work from home and find other alternatives to work. 

Exercise 3 : Mood Tracker

Why this exercise? To tracks moods and identify what you can do to alter or change moods. 

Exercise Questions? 

1. What's my mood today? 

2. Why am I feeling this today? 

3. How can I change my mood with a new environment or habit?

My mood on a day my pain levels are soaring. 

1. I feel frustrated and angry. 

2. I am feeling this because I am in pain. 

3. Start icing away my pain or take my painkillers. Change my mindset by watching a movie/ listening to music or painting or simple laughing out loud. 

REMEMBER YOU ARE ALL THIS & MORE! START JOURNALING TODAY!