Hello, Im on the 4th day of Session 3 and I only have about 3 negative thoughts in my journal but i know ive had more than that. The thing is I really dont think negative thoughts that often anymore and then it almost seems as if im TRYING to find a negative thing to think about and i know i dont want to do that. Any advice??? I guess i need to find the time and dedication to writing in this journal because i keep it with my but i find myself having negative thoughts at the weirdest times of the day when i dont feel like writing.

Have you written down the list of emotions Lucinda gives you, the ones that indicate there was a negative thought just prior to that feeling? Sometimes that helps us spot the thoughts (which may not seem that negative, at first). If the thought is producing feelings which are not comfortable, then the thought is definitely negative. As for journaling, I write things down, and this is natural for me. It will be helpful to have worked in your journals, because some future homework will have you refer to past journal items. Does this help?

Hi Marie,

I keep a piece of paper and a pen on me at all times so if I get a thought I'm always prepared to write it or them down. I found when I just had my book it was never where I needed it throughout my daily activites so this has been very beneficial for me. Just a sugestion.

Good Luck, be kind to yourself.

Marie,
I had a similar problem. After Sessions 1 & 2 I just wasn't thinking as negatively as I used to so found I was only writing down a couple negative things down. Don't be discouraged, it is a good thing that you aren't thinking so negatively. Just be sure that you replace the negative thoughts you DO have with positive ones.

Pecos' suggestion is a good idea too. If you start feeling anxious or bad, write that down then later you can trace it back and see if it originated from a negative thought.

Remember, just because the program anticipates that you will have lots to write down, doesn't mean you have to in order to be successful. That's what is so great about this program, it works for all different levels of anxiety and depression - not just the mild or severe

I felt the same way!!! Then I decided to just write down postive thoughts if that was all I was having... I certainly wasn't going to force any negatives... Most of my thoughts were positive at the beginning, and that got me comfortable with journaling.. and now when I do have a negative thought I'm better at writing it down.

Here's one of my negative/positives from today... (I teach dance to high-schoolers...)

Negative: My students felt overwhelmed and discouraged by class today.

Positive: My students felt excited by the new material today. They are beginning to really like the music. They are getting their flips. And they are proud to be in an intermediate dance class, and they are ready to put in the extra effor that it's going to take!

OMG! all of you guys thoughts have been SO helpful! Im going to take your advice and get started! I actually aleady started yesterday. I think my problem was i wasn't REALIZING or maybe in denial that I was having these negative thoughts because often times i run from them or try to act like they dont exist. Love the idea about keeping the peice of paper, so much more convienent then WHIPPING out a notebook every 5 minutes!Thanks all! and lets keep progressing!