Cognitive Distortions: Change Your Thought Patterns to Feel Better #AtoZChallenge

Posted on by Astrid

I have been debating whether to continue the self-care theme for A to Z or not. I mean, I want to, but right now I’m not really motivated. I have a post in my drafts folder talking about coffee instead. Then I realized that, since I am struggling quite a bit today, I could really benefit from some self-care. For my letter C post, I am focusing on cognitive distortions. These are those dysfunctional thought patterns that often stand in the way of us feeling better.

While cognitive distortions are dysfunctional and often incorrect, they do make sense to our minds. Everyone employs cognitive distortions at times. Some thought patterns that aren’t reality-based, may even be helpful. For example, most drivers think they are less likely to end up in a car crash than other drivers, even though statistically only 50% of drivers can be less likely than others to end up in a car crash. This is called unrealistic optimism.

Many cognitive distortions though can be unhelpful. Examples of such cognitive distortions include:

  • Filtering: seeing the world through blue-tinted glasses. In other words, seeing the negative aspects of a situation only and overlooking the positive.
  • Polarized or black-and-white thinking.
  • Over-generalizing: drawing general conclusions based on limited experience.
  • Jumping to conclusions: thinking that you can read other people’s minds or predict the future.
  • Catastrophizing: always expecting the worst possible outcome.
  • Personalization: taking things that are not even remotely related to you personally. This can mean you apply random occurrences as being specifically about you, often in a negative way.
  • Fallacy of control: thinking either that everything is in your control or that nothing is. In reality, life is a complex combination of choice and circumstance.
  • Fallacy of fairness: mistakenly believing that everything should be based on what’s fair. Well, life isn’t fair.
  • Blaming: holding other people responsible for your feelings rather than taking ownership of them yourself.
  • Emotional reasoning: seeing your feelings as facts.
  • Fallacy of change: believing someone else or a situation will change if you’re patient enough. Basing your happiness on someone else’s or a situation’s changing rather than taking actions to change your own thoughts or behavior.

Now that I think of it, I can identify at least a couple of these cognitive distortions as reasons behind my recent struggling. For example, yesterday I had symptoms that signaled a UTI, but I catastrophized that I had some serious illness. This was based on the thought that I’ve had for years that, once I’d find a place to live in where I feel safe, I’d die. This is jumping to conclusions. Then I thought that, by thinking I had a serious illness, I was making it real through some kind of twisted law of attraction that I don’t even generally believe in. This is an example of the fallacy of control. In the end, I felt miserable and all because of some cognitive distortions.

Do you often find yourself employing cognitive distortions?

Breathe: Using Meditation for Self-Care #AtoZChallenge

Posted on by Astrid

I originally intended to write today’s post for the #AtoZChallenge yesterday and schedule it for this morning, but somehow I didn’t get down to writing it at all. I hadn’t even decided on a topic yet, although several floated through my mind. Eventually, I decided to continue with the self-care theme. B is for “breathe”.

Deep breathing is often hard for people at the best of times. It can be a real challenge if you’re anxious. That’s why you may benefit from breathing exercises while you’re calm. Then you will train your body to breathe properly, so that it comes more naturally when you’re stressed.

That being said, the first step to learning to breathe deeply into your belly is to be aware of your breathing. You can use meditation for this.

Beginner’s guided meditations often focus on being aware of your breathing without the need to change anything about it. You will learn to notice each inhale and exhale without judgment.

Once you are aware of your breathing, you can learn to control your breathing more consciously. Often, it is recommended that you take a long, but not too long, inbreath through your nose. Then you are advised to hold your breath for a few seconds and then do a long outbreath through your mouth.

Another common meditation practice is the body scan. This allows you to feel each sensation in your body systematically without judgment. Start by feeling your toes, feet and ankles. Then gradually move up through your legs, lower abdomen, upper abdomen and chest, hands and arms, shoulders, neck and finally your head. Most body scan meditations have you check in with your mental processes at the end. Remember, this is a check-in. You don’t need to change anything.

You can add other aspects of meditation to your practice, such as mantras or visualizations. I like to use affirmations as mantras. I also love visualizations, such as visualizing the colors of the rainbow.

There are tons of good meditation apps out there that offer guided meditations and often a timer to practise on your own. I have tried a few and must say my favorite is Insight Timer. This app has thousands of guided meditations by a variety of teachers. Most guided meditations are free. The premium plan offers additional content, such as courses. Right now, the app has a specific category called For Uncertain Times that’s geared towards coping with the COVID-19 crisis.

ACCEPTS: Coping with Distress By Using DBT #AtoZChallenge

Posted on by Astrid

I haven’t decided on a theme for this year’s #AtoZChallenge, so I can basically write about whatever comes to mind. Right now, we’re in the midst of the COVID-19 crisis and we’ll most likely be by the end of April still. As such, today’s post is about self-care in times of distress.

Dialectical behavior therapy (DBT) is a commonly-used approach to treating emotion regulation issues such as those found in borderline personality disorder, but its strategies can be useful for anyone having a hard time coping with crisis. DBT’s founder Marsha M. Linehan was probably fond of acronyms, as DBT has many. One such acronym, which is particularly useful for coping with difficult emotions during times of distress, is ACCEPTS. ACCEPTS stands for the following.

Activities: find a hobby or sport to do. Yes, playing video games or watching Netflix counts. For me, reading is my hobby of choice.

Contributing: do some form of volunteer work or help a friend. The book The More or Less Definitive Guide to Self-Care by Anna Borges provides babysitting for a friend as an example. This is not likely possible in these times of lockdown, but helping out online probably also counts.

Comparison: look to a real or fictional situation that could be worse.

Emotions: try to channel the exact opposite of the emotion you’re trying to fight. For example, if you’re sad, watch funny YouTube videos. You can also train yourself to act opposite of the emotion. This doesn’t necessarily mean you need to put on a smile when you’re sad, though that might help. It also means, for example, doing the opposite of your initial response to your emotion. For example, if you’re feeling like sleeping it off, try exercise.

Push away: visualize building a wall between you and the negative emotion or imagine that it is a mass you can push away.

Thoughts: do something that requires your full cognitive attention. The More or Less Definitive Guide to Self-Care clarifies that you don’t need to do any sort of critical thinking. Borges instead provides the example of reading a book, focusing on each sentence intently. I prefer word games.

Sensation: provide yourself with a strong sensation to focus on. For example, hold some cubes of ice. I’ve seen some people even suggest smelling ammonia. That’s crazy to me (I initially thought ammonia was another acronym). Borges, however, says you can actually focus on pleasant sensations such as soft textures too. I love essential oils.

What are your favorite techniques of coping with distress?

#IWSG: Post-A2Z Ramblings

Posted on by Astrid
IWSG

And yay, it’s May! It’s time for the Insecure Writer’s Support Group (#IWSG) day again. As you may have noticed, I didn’t write for the past few days. As such, I didn’t finish the A to Z Challenge. I am still thinking of doing at least the letter Z post, for which I have a cool theme.

The reason I didn’t finish A to Z is that, on Saturday, when I was supposed to do the letter X post, I was off to my parents’ all day. I didn’t get home till past 11PM and, though I had my phone with me, I didn’t really have time to write at my parents’. That’s a good thing in a way, in that I didn’t feel the need to retreat. Usually I do feel that need, as I find conversing in general and with my parents in particular challenging. Now, not so.

I had a good visit with my parents. No hard questions. We did discuss my life a bit, but mostly it was about my premature birth and what has become of my treating neonatologist. I think I mentioned in my letter Q post that I wasn’t even sure he’s still alive. Well, he is, as he’s still a member of the Dutch Pediatric Society. I assume he no longer practises as a doctor though.

Then on Sunday, I felt just too tired to write. If it had been an easier letter I’d have to write on, I might’ve found the motivation to catch up that day, still giving me two days to complete my letter Y and Z posts. Well, it didn’t happen. Then on Monday, I spent the day at day activities and then was off to my in-laws. Yesterday, I started to write a different post, but got frustrated with my Mac and iPhone again, so I didn’t write then either.

My husband encourages me to finish the challenge late, so that at least I have some sense of succeeding rather than feel I failed the challenge yet again. I understand his point of view, but I have several other posts I want to write. So, we’ll see.

Who Am I Right Now?: Exploring My Identities #AtoZChallenge

Posted on by Astrid

Welcome to day 23 in the #AtoZChallenge. I had a topic for my W post in mind for a few weeks, but then wasn’t sure whether to pick that one. I am doing so anyway. Today, I am exploring the things that make me me. My “identities” can, of course, refer to my alters too, but I covered that topic in my letter M post already. Today, I am exploring my different roles.

I am a daughter. My parents are still both alive. I was a granddaughter (and some would say I still am), though my last living grandparent died in 2018. I am a sister and an aunt-to-be, since my sister is 20 weeks pregnant.

I am a wife. I have been together with my husband nearly 11 years and married over seven. My husband is by far the most important person in my life. Through him, I am also a daughter-in-law and sister-in-law. My mother-in-law is the second most important person currently involved in my life.

I am a blogger. I’ve had one blog or another ever since 2007 and really have been an online writer since 2002. I am also an author, though I’ve had only one small piece published in an anthology. It makes me proud nonetheless.

I am an advocate. Though I don’t engage in as much activism as I used to about ten years ago, I still consider myself a disability, mental health and autistic rights advocate.

I am a believer. Though I subscribe to “something-ism”, it does help me to feel connected to a higher power.

I am mentally ill. I am autistic. I am blind. I am multiply-disabled. I am a benefits claimant. I am a service user at a day center for people with intellectual disabilities.

These last few identities may be the most defining of me when I tend to introduce myself. That’s why I listed them last here. I need to learn to focus on the others.

Voice: Expressing Myself Through This Blog #AtoZChallenge

Posted on by Astrid

Welcoem to the letter V post in the #AtoZChallenge. This letter was very hard. No topic came to mind spontaneously, except for “vision loss”, which I already covered in my letter B post. So I looked at a book of journaling prompts which has, among other things, a prompt for each letter of the alphabet. The prompt for V was “Voice”. The attached question was to write about something you’ve always wanted to tell someone. I am instead going to write about the way I use this blog to express myself.

When I started this blog, I intended for it to be as free and open as a public place on the Internet could be. I didn’t want to feel limited by beliefs about what should be blog-worthy. In a way, I wanted this blog to be as authentic as my first online diary was, before I knew the impact of sharing stuff online. I would, of course, take care to avoid using people’s real names – something I didn’t do back then -, but I would not keep much hidden to prevent getting criticism.

Now, nine months on, I must say I reached this goal most of the time. Of course, there are still things I don’t share on here, but those are things that shouldn’t go on the Internet at all mostly. Like, I don’t go about describing an argument I had with my husband. In this sense, it is good that my blog isn’t like my first online diary, in which I did describe every argument with my parents.

I still do care a little about the quality of my posts, but that’s not bad. I mean, maybe I wish I were as open as some of my online friends are on their blogs, sharing stuff I share in small E-mail groups on here. That probably won’t happen. My inner critic is too harsh for that, and I don’t even know whether that’s a bad thing.

Unusual Interests: Calendar Calculation and More #AtoZChallenge

Posted on by Astrid

Welcome to day 21 in the #AtoZChallenge. Today, I will be writing about my unusual interests. You see, like many autistic people, I tend to have interests that are intense and unusual in focus.

As a child, I was advanced for my age in math. When I was around six, my father taught me to do square and squareroot calculations. He used a set of squares (which were really computer chips) to teach me, laying three in one row and then squaring it to nine. I loved this.

When I was eight and the kids in my class were doing multiplication tables, this would be boring to me, as I had all tables from one to twelve memorized already. To make the activity useful for me anyway, I chose to start with the table of nineteen. Don’t ask me why I skipped thirteen to eighteen, but I did.

When I was a bit older still, I taught myself to do calendar calculation. Most people not familiar with autism I encounter have never even heard of that skill, which is a common savant skill in autistics. It involves calculating on what day a certain date falls. Usually, this skill is presumed to be memory-based, but I actually knew the rules for doing it. I also learned about the change from Julian to Gregorian calendar in 1582 and took those ten days that were skipped into account when working with dates before then. I have a newspaper article from late 1999, which I still treasure, titled something like “the fight about time” in Dutch. It explained why the year 4000, unlike other centennial years divisible by 400, shouldn’t be a leap year. How fascinating!

Later, I developed other “unusual” special interests. For example, I used to draw maps when I was around ten or eleven. I always drew Italy, though I knew a lot about topography in general.

When I was in the psychiatric hospital and touring potential supported housing places, I had no idea about their location, except which trains and buses to use to get there. I wasn’t as good with topography anymore. I at one point had most bus routes in my province memorized from Wikipedia.

Travel: My Most Enjoyable Vacation #AtoZChallenge

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Welcome to day 20 in the #AtoZChallenge. I am feeling a bit frustrated with myself at the moment and as a result not as inspired to write. I hope this mood will lift while I’m in the process of writing this post. Today’s topic is travel. I was inspired to write about this by a nightmare I had last night, which was about a summer camp I attended in Russia in 2000. I don’t want to revisit that right now, so will instead be writing about my most enjoyable vacation.

This was, incidentally, also a summer camp. I attended the International Computer Camp for blind and visually impaired students in England in 2002. Because of my negative experiences with the summer camp in Russia, I had my reservations about going to this camp. Of course, this time I wouldn’t be the only blind person, but I still worried that I wouldn’t fit in.

The computer camp was held at a college for the blind in Loughborough, a town in the East Midlands. For this reason, we also took a trip to the West Midlands to see the Black Country museum or that’s what I remember it being called. This was something about the industrialization of England, but I wasn’t able to follow it much.

For most days, we had two workshops we could attend on computers and technology. I at the time had just discovered the Internet and was excited to learn what cool tech there was out there. I attended some workshops on word processing, but also on music and audio. I was also lucky enough to be on the editorial staff for the camp newspaper. I loved this and this was probably one reason I later began an online diary.

The staff worked at various disability agencies in their respective countries. One person I remember well worked at the University of Karlsruhe, Germany. He helped visually impaired students find their way through college. He taught a workshop on studying abroad, though it was more of a general survival skills for blind students workshop. This was perhaps the best experience I had there. It helped me realize that I wasn’t the only blind person out there trying to follow her dreams.

This was also the general message I took home from the camp: I am not alone. I met lots of blind and visually impaired young people from across Europe who were facing the same issues I was.

I returned to the international computer camp in 2003, this time in Switzerland. I liked that a little less, possibly because the Dutch staff who attended this time were a bit more pushy about my independence. I still enjoyed it though.

Soap: The Fun of Bath and Body Product Making #AtoZChallenge

Posted on by Astrid

The First Soap I Made

Welcome to day 19 in the #AtoZChallenge. I’m so excited to share today’s topic, as for today, I will be talking about a special interest of mine.

In the summer of 2016, I discovered soap making. An online friend of mine, who is also blind, had been doing it for years, but I hadn’t given it much thought. Then I decided to buy a starter kit. It contained melt and pour soap base, colorants, fragrance oils, a mold and other supplies you would need. I went about making my first soaps and they turned out okay. I need to say here that I’d tried a ton of other crafting hobbies before, including card making, polymer clay and jewelry making. Though my jewelry turned out okay’ish too, all my other craft projects turned out rubbish. I didn’t notice it at first, so I had some reservations re my soap making too.

The good thing about soap making, is that the result, even if it isn’t visually appealing, can be used. I have several soaps that were too bad for gifting, but I use them in my bathroom.

I cannot make soap completely independently (yet). I have tried, but then my kitchen became a huge mess. However, my soaps usually turn out pretty good if I get some help.

Besides soap, I’ve made body butters and lip balms. I like making those too, but they’re more work. I’ve also tried my hand at body lotions, but they never turned out good. I still would love to make those someday, as their visual appearance isn’t as important as with soaps.

The friend I mentioned above doesn’t use colorants in her soaps. I am still figuring out how to work this thing out, as white soaps don’t appeal as much to sighted people, but with colorants, you have to be careful to match the color and fragrance. I’ve made a few big mistakes in this respect, including a purple soap with coffee fragrance.

Religion: My Thoughts on Spiritual Belief Systems #AtoZChallenge

Posted on by Astrid

Welcome to a possibly even later day 18 post in the #AtoZChallenge. I was visiting my sister-in-law with my husband earlier, so didn’t have time to post this one earlier today. Today’s letter is a hard one too, in that I didn’t have a topic set for it prior to today. This post may be controversial, as I am going to share my thoughts on religious belief systems.

I was raised atheist. My mother grew up in a small, sectarian Christian church, so she despises Christianity in particular. My father did tell me about religions when I was young. However, when I went to a Christian school for the blind, because it was the best school for the blind, the teachers refused to respect the fact that we’re non-religious. This got both of my parents to hate religion even more.

I started developing an interest in spirituality at around age 15. At first, it was just New Age’ish stuff and I didn’t look into it deeply.

At around age 18, I started being interested in Christianity. I didn’t go to church, as I didn’t feel ready to do that. However, I did start to read Christian devotionals and Bible verses and stuff.

When I was around 26, I started going to church regularly, only to stop going again by age 30. I still feel Christianity has a lot to offer in the way of spiritual guidance, but like I’ve said before, I don’t like the politics associated with it.

My husband got confirmed into the Protestant Church of the Netherlands in 2010. I attended the service and felt really off, because one of the hymns played made me feel like those who don’t believe, will burn in hell. This thought has always sat uneasy with me. It did with my husband too, which is why he rejected Christianity ultimately.

I currently use both Christianity and general spirituality as inspiration. In other words, I subscribe to what in the Netherlands is called “something-ism”. This means that people believe in a higher power but don’t subscribe to any particular religious belief system.