Challenging our thoughts with Cognitive Behavioral Therapy

I’ve done a lot of therapy before, you name it, from DBT, EMDR, talk therapy, group therapy, and CBT. So what is cognitive behavioral therapy, or CBT?

Cognitive behavioral therapy (CBT) is a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness.

- American Psychological Association

CBT is based on challenging your unhealthy, unhelpful, or faulty ways of thinking. It helps challenge learned behaviors that are less than idea for healing. It helps you learn different coping mechanisms to deal with symptoms of anxiety, depression, or other PTSD symptoms that can effect your life.

You may already do this kind of thinking process in your head when you’re confronted with a problem. You try to weigh out the “pros” and “cons”, or the “what ifs” of a situation. Below I’ve posted an example that I recently used with a situation I was in a couple of weeks ago. Feel free to download the blank worksheet and use it for yourself when you find yourself struggling with negative thinking.

Breaking down the worksheet

Situation: What was the situation that you were in? What was going on around you that made you feel the way you feel? What was the event?

Emotions or feelings: What were the emotions you felt? Try to be more descriptive than just “sad” or “angry”. Really try to figure out what emotion you felt and why.

Negative automatic thought: What was the first image/thought that popped into you head to make this a negative situation?

Supporting/Non-supporting evidence: What supports that your thought is true or false?

Alternative thought: Looking at the evidence, what can you concur about the thought that could be a different way of looking at it?

Hangxiety & opening up at the wrong time

“I feel great feeling hungover and I regret no decisions from last night,” said hardly anyone, ever… I’m sure there are a few good things that have come out of being drunk and crazy, but most of the time… let’s be real - it’s usually rAgrets all around.

Hangxiety is the term that I found in the book, Sober Girls Society by Millie Gooch, that stood for the anxiety you experience the day after drinking, when you're hungover.

It's about rethinking all of your stupid choices from the night before. If you're like me and you're already living with anxiety, hangxiety is like being in a constant anxiety attack for at least three days.

I have a tendency to dwell on all the things that I did when drunk me was in charge of making decisions. I always get nervous if I messed up and said something stupid, or if I did something stupid (like throwing up in a hotel lobby or in the street), or if I let my hallucinations take hold of me. I vaguely remember one time, Sean told me that I was crying out to my hallucinations. He only knew this because we named my hallucinations, and I was screaming the name out loud. This is already enough to get me thrown into an ER room for a psych evaluation and I hope to never be in that position again.

Everyone already knows I get super emotional when I'm drunk. My issue is which emotion is going to be strong enough to come out. Sometimes I get lucky and it's just happiness that comes out and the night goes well. Other times, it can be sadness or anger that comes out, and that's when I get myself into trouble... Or just trouble to handle because I'm crying too much.

I was just talking with someone about when you're drunk, you have a tendency to let your barrier down and become a different state of vulnerable. I hate that it takes alcohol for me to open up. I genuinely think that the best bonds are made when you're sober because it takes more strength to become vulnerable sober than it does with a little (or a lot) of liquid courage. So I'm just going to open up about some things that have been on my sober mind that come out when drunk me shows up.

I'm lonely. Lonely as fuck. I have my family, but it's so different when you have friends around you

I hate that I let my career/moving away distance me from people I loved the most

I am extremely envious of some of the strong bonds people have that I don't have

I wish I had the ability to make more friends, I feel like no one ever wants to hang out with me - I'm fun I swear

I constantly think no one wants to hang out with me because of what I write on my blog - people just think I'm bat shit crazy now

So now that you know some of the things I think about, do some of these things relate to you? Do you drink alcohol because it makes dealing with these things a little easier? It's easy to make friends and be the center of attention when you don't have a care in the world due to being drunk... but how fun is it really when you can't even remember the night? Do you ever feel awkward talking to the people the next day, or find you can't even open up to them the same way you did when you were drinking? Yeah... It's time to think Hangxiety over, because you've probably experienced it more than just a few times... Here's to hoping to never having hangxiety again if we can manage to keep this sobriety up. 

God, please comment on my posts so I know I’m not the only one in the world of Facebook or blogging that feels this way.

Blooming in sobriety.

"It was a vicious circle of hurting, and drinking to numb the pain, only to feel hungover and even emptier than the night before."

I can’t say that I’ve just now hit rock bottom, because if I said that, it would be a lie. I’ve hit rock bottom before, and clearly by a show of messages, a majority of my Instagram saw it on IG Live. I drank so much that day that I answered the door to the police and I laid down on my floor yelling I didn’t want to go to jail. They had to convince me I wasn’t being arrested for drinking in my own home, and that they were there to make sure I was safe. I should’ve taken that as a hint to stop drinking that day.

That’s the funny thing about my relationship with alcohol though… On days where I’m hurting the most is the days I crave it the most, knowing full well that I’ll end up on the floor somewhere, throwing up, or crying my heart out to someone who probably would rather be doing something else… or embarrassing myself on live broadcast so my boss sees how pathetic I am on my days off.

It took one more blackout in a hotel, throwing up in a lobby restroom, and shoving a plastic bag over my head to realize that my emotions and alcohol don’t mix well together… And for someone with a plethora of emotions, alcohol should be the last on my consumption list.

“The urge is so strong, and the voices just make it so much harder to resist the temptation".”

With all of that being said, I don’t drink heavily very often. I’ll have a glass of wine or two twice a week, maybe throw back some soju to celebrate something miniscule. But when I do drink heavy, it’s always a problem. I have an issue with moderation when feeling the long term effects of C-PTSD, and if I want to combat that issue, I think the best way is to cut it all out together. Remove the poison. Ergo, stop drinking altogether. It’s just hard when I have pretty severe hallucinations, that worsen with alcohol…

I want to be the best version of myself for myself and for my family. Maverick doesn’t deserve to be raised by a mother who can’t control herself over a few shots of patron, and a few glasses of wine, and a few flutes of champagne… Honestly, he doesn’t need a mother who takes all of those together in a span of 6 hours. It’s already difficult for me to be a mother that suffers from mental health disabilities. Alcohol Use Disorder is the one thing that I can control. Well, try to control. Impulsivity is also a very strong aspect of my personality. It’s like my brain loves to be reckless when sadness ensues from emotional triggers. So here’s my pledge to be a better person overall.

I pledge to take control of my life and my emotions. I will do my best to abstain from drinking alcohol so that I can create a better life for myself and my family.

Things NOT to say to someone grieving a suicide, or anything really

It’s hard to take in that someone has passed away. Its even harder to try and console someone that was close to that person in the right way. 14 years of my grieving for my brother and grandfather, and 11 years of grieving my best friend. Every year, someone says something to me that is off putting even though they’ve got only good intentions. It’s hard, I know. So here are some things that I personally have not liked hearing. Sometimes when you know why its hard to hear something, you think twice about saying it again.

Everything happens for a reason

What are those reasons? The reason for my brother and my best friend? Depression. Feeling alone and unsupported. Thank you for reminding me that there were things I could have done to be there for them, but I failed them.

What doesn’t kill you makes you stronger

Are you saying that the person who passed wasn’t strong enough? Are you calling them weak because they couldn’t handle it? How moronic is it to say this to someone when they’ve lost someone to suicide?

God doesn’t give you something you can’t handle

Why would God give me this kind of pain? If he doesn’t give people something they can’t handle, then what on Earth did he give my brother and best friend now that they’re gone? Always be careful with religion. When grieving over suicide, religion and spirituality can be a very tricky topic to discuss. Especially since most religions state that committing suicide is a sin.

Time heals everything

This dismisses their feelings right now. When you’re grieving, it’s hard to see the end point of grieving. I’ve been grieving for 14 years and every year it still feels fresh. How long does one have to wait to accept a suicide or finally get over it?

New one: You have to be strong for your child

I dislike when someone tells me I have to be strong for my family or for my son, simply because it dismisses me as a person. Why can’t I just have this moment to be weak and vulnerable? Why does society place the pressure of being stoic and strong? Why can’t we have a moment of weakness? Also, this is usually accompanied with the phrase “what doesn’t kill you makes you stronger.” Which is even more annoying, tbh.

WEAR THE DAMN BIKINI

Most of the time, I hate exposing myself. Most of the time, I’m not comfortable in my body. All of the time, I’m worried about how I look. And damn, is it exhausting.

I used to spend no less than 3 hours at the gym before. I’d do cardio. I’d lift weights. I’d work my core till I could barely stand up. I measured my worth by how small my waist was, and whether or not I could fit myself into a size 2 pair of jeans. The number on the scale determined the amount of calories I ate for the week, and I’d say “it’s just water weight” and cut back on water to satisfy myself with how heavy I “really” was. I ran marathon races because running was the fastest way to drop unnecessary pounds around my gut, and I lifted weights because it was socially acceptable to diet if you were a lifter.

Why is that? Why is pushing ourselves to challenging diets okay only if we’re working out? “FuElinG my b0dY f0r hEaLth.” When does it become an eating disorder? Where do you draw the line? I used to purge when I was barely a pound over the weight I wanted to be. Everyone applauded me for being so disciplined with my macros, and even then, I never felt good enough. Then I got pregnant with Maverick, and Lawd help me with what I thought (and still think) about my body now.

The extra skin that folds over when I sit down, when it used to be so tight. The extra cellulite on my legs when I’m not flexed. The extra love that is constricted by my high waisted jeans because I’m too embarrassed to admit I have a postpartum body. I gave birth to a human. My body was adored for growing this human, and now, I scorn at it when I pass by a mirror after I shower. My heart pounds when I step on the scale (especially this week since I gained +4 pounds). I suck in my stomach to feel smaller, even though no one sees beneath my extra large t-shirts.

So this past weekend, I decided to challenge myself. I wore the damn bikini and decided to try my hardest not thinking about my body and what I looked like. I tried my hardest to be present with who I was with, and I tried my hardest to feel good about myself in clothes that didn’t hide me. And honestly…

It felt fucking great. I ate great food. I didn’t hold back on treats. I drank merrily with my family. And even though I’m back in the mindset of wanting to get smaller (it’s a hard mindset to escape for very long), I’m happy I was able to enjoy my time.

Here’s to trying to overcome diet culture and self-loathing behaviors. Here’s to trying to have confidence in myself because I’m a damn good person, and none of that is measured by my waist line or my weight. Here’s to putting on the damn bikini and enjoying life, because my son doesn’t care what his momma looks like… he cares about her being present and engaged. So PUT ON THE DAMN BIKINI GIRL.