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RE-DEFINING YOUR SELF-CARE ROUTINE

https://lotiwellness.com/re-defining-your-self-care-routine/

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 Things from talking with my therapist

We discussed unhelpful thinking styles (also called cognitive distortions)

• mental filter
• jumping to conclusions
• personalization
• catastrophising
• black and white thinking
• shoulding and musting
• overgeneralisation
• labeling
• emotional reasoning
• magnification and minimisation

and how to challenge those styles

i do all of them - however my mother yells at me most for B&W, and i think a lot of shoulds are really shoulds? so i disagree with that whole thing (perhaps why i need therapy)

i think everyone does these? i don't think thats bad? i think being able to stop and assess if you are doing it and it's causing stress and is it accurate is more the thing?

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 Therapy

we went over an exercise called the 4 elements

i'm supposed to try and do it on breaks and transitions

https://www.youtube.com/watch?v=4StCjYm8nuo&t=118s

It's longer / harder than the mindful breathing exercise she had me do prior

it reminds me of meditation / yoga and i'm not opposed - apparently if you do it often you can quickly calm just by doing it (teaching your body to relax on command)

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 therapy

went through an exercise (worksheet) on separating out situation, moods, thoughts, hotness of each thought, evidence support and not supporting, alternate/balanced thoughts, modified mood

good way to break it down when you get upset

i do usually after getting the change to vent at someone feel better and view a situation differently but it's hard when i work at home and have no one to vent to to work it through harder to do with myself (for me)

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 Things trying

hard work boundaries

1 hour email, 1 hour slack, 1 hour to-dos

1 hour lunch away from desk

30 minutes outside (walk, pokemon) - need to add a non tech few moments

4 elements exercise (breathing/mediation) to start and end day and if upset https://amazonv.dreamwidth.org/1217593.html

Check for hot thoughts (look for willfullness) and break them down https://amazonv.dreamwidth.org/1217833.html 

See if i can change my feelings (don't tamp, can store/contain if needed)




Daily notes on important things (headache, mood, did i do my outside etc, how well did i sleep etc) was going to get back into fitbit but can't seem to pair mine :( is there a customizeable app that can promptme each day if i went outside yet etc?

Trying to weekly self-care (D&D) may try and also add beauty again?