TEA Form CBT Excersise

[azgrl]

Hi I was wondering if anyone was familiar with the CBT exercise called the TEA from? Its something that I recently read about and I'm going to start trying it. The TEA FORM is known as the Thought-Error-Analysis . Its based off a book from Sam Orbitz called -Been There Done That ,Do This. Anyways I have read some good things about people that have used this for Anxiety , Stress, Negative thinking  or Depression to kinda retrain there brain. Just wondering if anyone else has had success with this technique..

[crazygirl1]

I tried it -twice only but did notice a big difference. For some strange reason though I hear people say its just ahrd to get into a routine of doing it and thats hard. It does work though, the trick is you have to keep at it.

[darkeye]

not sure i have done the TEA form.. but i have done a lot of other CBT techniques and they do work... just take time and practice... i found them hard to get in to but once i made sense of them i have started to use them with good results

[azgrl]

Thanks anyways  I guess I will just have to give it a try and stick with it and see what happends. SO Darkeye what are some of the CBT techniques that you use that work? I wish there was more people on here sharing different things and techniques that have helped them. 

[dik]

Hi

Pretty much 1 year ago I started CBT sessions to deal with Health Anxiety. It was that or anti depressants and I didn't fancy anti-depressants. CBT has transformed my life - the secret was to stick with it and do the excercises. I started noticing a difference a couple of months in and after 6 months massive differences. One thing I would say is that I still have health anxiety in that it can appear out of nowwhere but now I am aware of it and it doesn't bother me. Much like when you cut your finger it hurts but you understand the pain and you know it will go away so you don't worry - its just there in the background. I hope one day it will go for good bu the main thing is the anxiety doesn't control my life.

I now use what I have learned and apply it to other areas of my life, for example dealing with other emotions such as anger, frustration etc. I still have much to learn but now have the tools to do that.

To be specific, problem solving techniques and the thinking, feeling, behaviour circle have been very useful.

[markidee]

CBT is amazing. TEA form is simpler...also amazing.

I'd just start with something simple: jot down the time, place, and 1-10 rating of your feeling. You start to recognize the patterns, and slowly the water breaks the soul-rock that pin us down.

Build from there. don't worry about a whole system.

Keep exploring and good luck.

[crazygirl1]

so basicaaly this is it-you write down your negative feelings, and analyze them right?
so help me out iwht htis one...
over the weekend I'm having backache & crampy feeling. I'm thinking"i had colonoscopy & ultrasounds so its not anything like that, but was the dr. wrong when he said it's my birth control pills?? WHAt if its the start of something bad, in a year or so I'll find out i have colon cancer or uterine cancer adn I'll look back and say I knew it!!" I know-looong thought huh? so I''m supposed to write it down and then what??

[azgrl]

Yeah I am kind of having a similar problem understanding and then  actually doing it. My big thing is I have so many different clusters of negative  thoughts that come and go and at times and they come fast. So how do you write them down and resolve them when its not just one or if your not somewhere that you have access to paper and pen ?

If anyone that has found that CBT exercises work for them then if you could  elaborate on how you do this effectively ....I think that would be super helpful.

Thanks! 

[markidee]

so basicaaly this is it-you write down your negative feelings, and analyze them right?
so help me out iwht htis one...
over the weekend I'm having backache & crampy feeling. I'm thinking"i had colonoscopy & ultrasounds so its not anything like that, but was the dr. wrong when he said it's my birth control pills?? WHAt if its the start of something bad, in a year or so I'll find out i have colon cancer or uterine cancer adn I'll look back and say I knew it!!" I know-looong thought huh? so I''m supposed to write it down and then what??

Great question. I've been there/am there often. Don't worry about articulating everything--just let the thoughts come (we can't help them!), and then if you have some time to reflect, jot down the recurring thoughts.

I also describe "systemic thoughts"--these "nebulous clouds of thought." Catching these is like trying to grab panicked fish in a large pond. I try to be patient with myself...let the adrenaline pass, then jot down the location, the feelings, the basic thought pattern (15 words or so), and the 1-10 rating. Then I (again, patiently), meditate on an alternative, or overcoming thought.

I have a systemic cloud of religious mental ramblings that I still can't totally break apart. There is always another "meaningless abstraction" behind the secure belief. The anxious mind has a brilliant knack for undermining truth and peace and hope!

Like an infection of the body, more deeply rooted thoughts take more time to dislodge.

One day, one thought, one challenge at a time. Also, try to remember to be grateful (I know this sounds totally ridiculous) for your brilliant mind--my guess is it has and will continue to be a great asset for you!