Obsessive Thoughts - Part 3

In my previous two posts, I wrote about obsessive thoughts. In this post, I'll focus on some coping skills for obsessive thoughts.

I often times obsess over times when I've done something that doesn't align with my values. Attached to those times are feelings of guilt and shame.

One technique I've used from DBT is to IMPROVE the moment. IMPROVE stands for: imagery, meaning, prayer/practice, relaxation, one thing in the moment, vacation, and encouragement.

You can read about each of these techniques over at Hartstein Psychological, but I'll focus on how each of these techniques do and don't work for me.

Imagery can sometimes be helpful for me. I worked with my therapist on creating a peaceful place in my imagination to retreat from guilt-ridden or disturbing thoughts. One place I imagine is Little Island Lake, a lake I've visited several times at my uncle's and great uncle's cabins.

I picture the lake at dusk. The colors are slowly starting to dull as dusk fades and night begins. The air smells of clean, fresh water. Loons wail and tremolo as the breeze rustles the leaves of the many trees surrounding the lake.

Imaging that scene sometimes takes my mind off my worries, but not always — especially when I'm manic enough that it's nearly impossible to focus on that image.

Meaning can also help me at times. When I'm ruminating on past mistakes, I think, I have learned from this mistake and know better how to not repeat it. I also sometimes think, this is a mistake I can help my children avoid making.

Prayer/Practice involves praying to a higher power (in my case God/Jesus) or practicing mastery such as memorizing the lyrics to a song. I sometimes listen to rote prayers or Bible passages, and this can be helpful at times, but again, sometimes I'm too manic to be able to focus on any one thing for too long.

Relaxation activities are things that can help relax your body and mind. Activities like progressive relaxation have been helpful for me in the past. In the future, I'm going to do a better job of practicing relaxation when I'm not in a depressed or manic state so I can have better mastery when I am experiencing bipolar symptoms.

One thing in the moment means trying to focus yourself fully in the present. My mantra lately has been, "I'm doing exactly what I want/need to be doing right now." You can also focus on your sensations that you are experiencing in the moment, counting objects, or paying attention to the sensation of your breath.

Vacation is a useful coping skill when you are feeling acutely anxious or depressed. It has helped me in the past to take a step back from what I am doing and talk to a close friend. Taking a walk or going somewhere relaxing for a while can also be helpful.

Encouragement generally refers to mantras to encourage oneself. I would also say that encouragement can also be offering encouragement to someone else. Text or call a friend or family member and let them know something you appreciate about them. Taking your focus away from what's going wrong with you may help you to feel better about your situation.

If you read this far, I hope these techniques were useful.

Be well.

Obsessive Thoughts - Part 2

In my previous post, I touched on obsessive thoughts. To reiterate, it's important not to shame yourself over obsessive thoughts. When you tell yourself, "I shouldn't be thinking these thoughts," you're very unlikely to stop thinking those thoughts, and you're actually likely to think about them more by bringing them to awareness.

When I fall into a mixed state (features of mania, depression, and anxiety), I often begin to obsess over some of my past mistakes. In this post, I'll focus on the anxiety side as that is the most common emotion people deal with.

After one of my hospitalizations, I attended a DBT group therapy class. According to Very Well Mind, DBT, or dialectical behavior therapy, is is, "a type of cognitive-behavioral therapy. Its main goals are to teach people how to live in the moment, develop healthy ways to cope with stress, regulate their emotions, and improve their relationships with others."

When obsessive thoughts become acute, one helpful technique from DBT is to IMPROVE the moment. IMPROVE stands for: imagery, meaning, prayer/practice, relaxation, one thing in the moment, vacation, and encouragement.

You can read about each of these techniques over at Hartstein Psychological, but I'll focus on how each of these techniques do and don't work for me in my next post.