opposite action

I’ve only been in this DBT-IOP class for 3 days, and I’m learning that it’s exactly the kind of class that I couldn’t have handled before.

For some reason, I have more hope and self-confidence than I have in years, after hitting rock-freaking-bottom at the beginning of the year.

In the past, I lived in fear of someone telling me I had to *do* something to get better, because I was so burned out and overwhelmed, the very concept of adding one more thing to my “to-do list” was enough to send me into a panic.

To be honest, I’ve gotten much better at getting things done, lately, because I made the decision this summer that I have to make a change and get better, for my kids. However, being motivated to get up and accomplish something is still somewhat of a challenge for me, but especially when I’m in pain.

Today, the IOP therapist said, “I know you’re going to hate me for this, and you can yell and scream and rant, if you need to, but truthfully the best response to a lack of motivation is the opposite action, like the Nike slogan: Just do it.” 🤨

The strangest thing was that I didn’t feel panicked. I didn’t yell or scream, as she’d allowed for; I just accepted it for what it is. I’m certain it will be a struggle for me for quite a while, if not always, but the only way to fight this bull (or at least bull-headed stubbornness!), is to take it by the horns and show it who’s boss. Here’s what shocks me the most: I actually am starting to believe that maybe I actually *CAN*! 🤔

This small beginning of self-confidence is *HUGE* for me! I’m so used to being afraid to try, and certain that I would fail, creating my own self-fulfilling prophecy. 😒

Can I magically become Super Woman overnight, and tomorrow have my house spotless, like a 50s housewife. Psh! Heck, no! I know better than to expect that....by now, anyway....😅

However, I can continue making strides, by living one day at a time, enjoying one moment at a time, and evaluating each moment of action or inaction to decide if it’s the appropriate response to the current situation.

It doesn’t mean that I was/am lazy. It simply means that other aspects of my mental health needed to be addressed before I could take the tools DBT teaches and use them wisely, to succeed, heal, and grow. Now, I have HOPE.

#ADHD
#Fibromyalgia
#BorderlinePersonalityDisorder
#Bipolar2Disorder
#MajorDepressiveDisorder

Fatigue and lethargy are similar in that they feel as though a heavy blanket has inhibited your ability to physically and cognitively function. You may resist tasks which require getting up or moving position, you may feel sleepy and desire a nap, or you may have little interest or ability to focus on anything in particular.

Fatigue is a physiological response to a lack of adequate rest, food, or other imbalance in the mind or body. Distinguishing features of fatigue are accompanying physical symptoms such as muscle aches and mild flu symptoms, feeling like you can't fully wake up, and an internal desire to do something, whether you are able to or not.

Lethargy is a mental emotional response which causes the sensation of being tired, or physically drained. Lethargy can indicate depression, but it can also show up when there is no particular urgency to complete tasks. Distinguishing features of lethargy include accompanying negative self talk or internal distress, feeling like you can't care, and a lack of "willingness" to begin or complete a task.

While these two experiences can often present similarly, the treatment for each is polar opposite.

Fatigue requires rest, pacing, and any additional needs required by the individual. It is only through acquiring enough rest, nutrients, and adequate care that the fatigued person will regain the physical and cognitive ability to perform tasks to the best of their ability.

Lethargy requires action in order to recover. While feeling lethargic, it is imperative that one takes intentional steps to complete tasks, even and especially when it feels pointless to do so. Through the application of physical and mental exertion, as well as affirming one's ability to complete tasks, lethargy is often lifted and one feels less tired and more capable.

Understanding what is happening in your own mind and body is important to be able to administer the correct treatment when you are experiencing exhaustion which inhibits your ability to function. Many people with chronic illness or mental illness experience both of these symptoms, and it can be confusing to try to figure out what you need at any given time. But staying aware of your diet, physical exertion, mental emotion exertion, and other ways you either recharge or use up energy can really help you determine whether you require a resting period or would benefit more from pushing yourself.

#Fatigue #Depression  #Lethargy  #exhaustion  #rest  #OppositeAction   #pacing  #Recovery   #CognitiveBehaviorTherapy   #selfhelp

I never realized how often my insecure attachment gets in the way. My therapy homework this week was: recognize when my insecure attachment was speaking up, identify the feeling (usually shame) and then practice opposite action (ex: leave my room instead of isolating). I never realized, until this week, how often my thoughts are directed by my insecure attachment. How often I think I don’t fit in, that my roommates don’t like me, etc, but it’s multiple times a day! And sometimes I do the opposite action and other times I stay in my room all day. You win some, you lose some. #InsecureAttachment #BorderlinePersonalityDisorder #DBT #OppositeAction