Reshaping your thoughts

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I was not in a good place yesterday, mentally. I called to try and get into my therapist as soon as possible, but that was useless. The first available appointment is after Christmas. That’s the thing with Kaiser Permanente…there seems to be a lack of therapists and social workers compared to the amount of patients needing treatment. Fortunately, I’ve been through my bouts of depression many times and have learned to somewhat control my destructive thoughts.

If you’re familiar with Kaiser, you’re probably familiar with their online portal that has numerous resources to improve your health and well-being. In a desperate attempt to avoid my negative thoughts, I finally took advantage of those resources.

And that’s what I’m sharing with you today!

The exercises and tasks cater specifically to you as an individual. You start out with an online assessment – it’s about 20 minutes long. At the end of the assessment, there is a list of exercises. The most important exercises for the individual is marked as “recommended”. Furthermore, each exercise has many tasks that you can add to your personal “to-do list”.

My biggest recommendation after I took my assessment is Reshaping Your Thoughts, which is not new to me. Ever since I was diagnosed many, many years ago, negative self-talk has been my biggest issue.

Here are some common types of negative thoughts, broken down into categories with examples:
Screen Shot 2018-11-16 at 8.03.34 AMPersonally, breaking down these thought patterns into types has helped to recognize them.

Steps for reshaping your thoughts:

  1. Identify/recognize the thought
  2. Name it [with the categories above]
  3. Review it – consider the evidence to support or reject your belief; not all thoughts or beliefs are based on facts
  4. Replace it – replace the thought or belief with an alternative, positive statement

Ways to challenge your thoughts:

  • What would I tell someone else in this situation?
  • If this happened to someone I care about, would I talk to them like I’m talking to myself?
  • Would someone who cared about me say what I’m saying to myself?


To save for yourself and/or print out to remind yourself, CLICK HERE



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