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for 10 år siden 0 +0 / -0 619

Hi galianna. Great work with the thought records!!

for 10 år siden 0 +0 / -0 65

My last call of the evening yesterday was the perfect opportunity to use the complete thought record. My first one. Negative thought: I can't do math! Situation: Customer challenging me on our calculations for the 1 cent of HST (a Canadian form of sales tax). Canadian government has decided that only a small portion of the Merchant Discount Rate (MDR) that merchants have to pay on credit card transactions by customers at their business. The card brand fee of 0.125% against the total MDR which in her case was 1.7% on a credit card sale of $79.00 Thoughts: O My God! We are talking about how the decimal point is rounded up. Specific Thought to challenge: I am stupid because I can not win the math war. Consequences/Feelings: 80% deflated, inadequate Distortions: (I am not good at choosing from the selection.) So I picked Should Statements Evidence the thought is true: I can not talk this caller round to seeing the calculations as I do. Which comes to 1.2 cents. Moneris has charged her .2 cents less than the actual tax. Evidence the thought is not true: I am not stupid because not everyone is a math genius, which is likely needed to show this merchant how we calculate the HST. While I was writing this all down on paper a few minutes after merchant was gone, I began to think this event was funny. Alternative Thoughts: At least I did not hang up on her. I tried to explain the best I could, as I am not an accountant. I did not get rude with the merchant. Feelings: 50% By the time I had the though recorded completed, I began to see the funny side of this unusual event. Shared the thought record with 2 co-workers, one of whom is having anxiety issues as well. (Not uncommon where I work.) Hearty laughter was had at the merchant's expense and to my relief to get past how stressed I had felt. Yep, long story. It does me good to get it out there. Might not do much good for those that were determined enough to read this far.

for 10 år siden 0 +0 / -0 65

You are right I missed the "Beliefs." Beliefs as my prospective on things. My beliefs could be nothing close to the truth. I expect my beliefs of that other people are thinking or not thinking at all will be something to challenge. That seems to tie in with my wish to be able to identify when I am becoming depressed, so that I do not leave myself in a bad state for too many days. Need to learn to recognise when I am not doing well and take preventive action. Still having problems getting time at work to fill out a thought record. It has been so busy lately and there is pressure to be as fast as possible. Yesterday when I was having a bad time I just made a couple of notes on a pad to remind myself of what was happening. Later I was able to use the Thought Record before I went home. Off for another day at work. All the best to all of you, Galianna

for 10 år siden 0 +0 / -0 11226

Great job galianna,

My suggetions: You might want to make the initial description of the event to be shorter - these just saves you time. For this post though, the extra detail was appreciated. :)

In the feelings section, "How thoughtless some people are!" this is a belief and can be moved. Remember to rate your feelings for example, stressed: 70.

With those tweaks the thought record is good. How many did you complete this week?

In the next thought records you will be required to pin point cognitive distortions. To give you a bit of a hint/head start. It sounds like you might have been using s should statement here: "Don't they care that the rest of us are trying to talk with customers". This will make more sense when you learn about cognitive distortions. If you have any questions, let us know.

Ashley, Health Educator

Here to help :)

for 10 år siden 0 +0 / -0 65

I certainly had something to put in my Though Record today. It went something like this: Very noisy at work. We were having some computer issues and some programs were not working well. I had been coping quite well, till two agents were standing and yelling back and forth about their inability to get access to an important application. (You need to visualize 40 call centre helpdesk agents in this room. 50 more in adjacent room.)The noise of the normal activity can get bad this time of day. Their extra volume was a bit much. I suggested they use communicator to compare their issues to the closest yelling co-worker. They could just write to each other and keep quiet. Didn't work. Though about the fact that I have the next 2 days off to give me strength. My thoughts: This is nuts. Don't they care that the rest of us are trying to talk with customers. Told the quiet chap next to me how much I appreciated his quite demure. He knew what I meant when I said, "It is hard to be an introvert." My feelings: How thoughtless some people are! Headache starts and upset stomach. Difficulty concentrating, and stressed. Happy thought, I have the next two days off.

for 10 år siden 0 +0 / -0 11226

Hi Galianna,

It is recommended to notice changes in mood and record thoughts then. If you feel no changes at all, then recording any "event" might be helpful. I think the example you shared would be a great thought record to record.

Let us know how you do with it.

Ashley, Health Educator

Here to help :)

for 10 år siden 0 +0 / -0 65

I am having difficultly with the Thought Record forms. I am not noticing a change in moods. The form advises to make the recording after an event. I haven't really had many 'events'. I think I am a bit of a flat-liner,as in not having ups and downs in moods. My happy times seem to arrive slowly. Since the new meds the Doctor prescribed have helped with anxiety, so not getting nearly as 'stressed out' at work as I was a month ago. Yes, noise at work still bothers me. Would this be described as an event? Can the thought of "It is too freaking noisy in this office to think properly and hear what my customer is saying on the phone", be what is expected on these thought reports?

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