Pathways to Recovery, chapter 2, 'Preparing Your Journey'.
Recovering from mental health problems can be a challenging and overwhelming process. However, it's important to remember that with the right tools and support, a successful recovery is possible. One of the most helpful tools for anyone on the road to mental health recovery is the ABC's - Attitude, Behaviour and Cognition.
Attitude, behaviour and cognition are the three basic elements that are crucial to any recovery journey. By paying attention to these elements, you can develop the right attitudes, behaviours and thoughts to help you cope with difficult situations and overcome obstacles that may come your way. Not only are these tools essential to your recovery, but they can also provide you with a solid foundation on which to build for the rest of your life.
Let's take a closer look at each of the ABCs:
A. Attitude:
Identify feelings of motivation or lack thereof. Use positive affirmations to boost motivation and set achievable goals that align with your values and passions. Celebrate small wins and progress towards larger goals. The way you approach your recovery can have a huge impact on your progress. A positive attitude can help you stay motivated and focused on your goals. It can also help you stay resilient and bounce back from setbacks. It's important to approach your recovery with an open mind, a willingness to learn and a belief in yourself and your ability to succeed.
B. Behaviour:
Practice self-care activities like regular exercise, healthy eating, and stress management techniques such as deep breathing or meditation. Avoid substance abuse and unhealthy coping mechanisms like self-harm. Our behaviour plays a crucial role in our mental health and wellbeing. By adopting healthy behaviours such as exercise, healthy eating and relaxation techniques, you can help improve your mental health and reduce stress. It's also important to identify and change any negative behaviours that may be contributing to your mental health problems.
C. Cognition:
Recognize negative thought patterns such as "I'm not good enough" or "I'll never get better." Challenge these thoughts by asking questions like "Is this really true?" or "What evidence do I have to support this?" Our thoughts and beliefs can have a major impact on our mental health. Negative thoughts and beliefs can lead to feelings of anxiety, depression and low self-esteem. By changing negative thought patterns and replacing them with positive ones, you can improve your mental health and overall wellbeing.
In summary, the ABCs - Attitude, Behaviour and Cognition - are fundamental tools that can support you on your journey to mental health recovery. By using and adapting these tools in different situations, you can build a solid foundation that you can rely on during difficult times. Remember that recovery is a journey, not a destination, so be patient with yourself and focus on progress, not perfection.
It's crucial to approach recovery with the right attitude, to engage in healthy behaviors, and to challenge negative thoughts. These are all skills that can be learned and practiced.
It's also important to recognize that mental health care should be tailored to each person's unique needs and experiences.
Attitude
Hope as attitude
After trying two of them, I decided that I wanted to talk about the attitude of hope. There are different attitudes that you can use for your basic emotions or mindset. I tried two: being hopeful and being courageous. But hope has been a more constant factor in my life. It's just that most of the time I'm a hopeful person, and there was more material in the book about that attitude.
The importance of hope as an attitude cannot be overstated. While there are many different attitudes we can use to shape our emotions and perspectives, I have found hope to be the most consistent and beneficial for me.
Hope is often described as a desire for a positive outcome or a feeling of optimism about the future. It gives us something to look forward to and helps us believe that our wishes can come true. However, when there seems to be no hope for a better future, it can be difficult to find the energy and motivation to take control of our lives.
Hope is a crucial component in improving our quality of life and overall happiness. In fact, research has shown that hope can have a positive impact on both our physical and mental health. On the other hand, hopelessness can have a negative impact on our well-being. It is therefore important to have a perspective and to believe that recovery is possible, as this gives us new reasons to hope.
- What means this attitude for you?
For me its the experience when i notice and realize that things are still improving with time, and that feeling the best has yet to come.
It takes bravery to take those first steps towards change, but it's essential for personal growth.
Remember, healing is a journey, not a destination, and it's okay to take things one step at a time.
Hope can vary in intensity from person to person. Some people are naturally more optimistic, while others have to work harder to find even a glimmer of hope. There are also those who have to start their recovery journey from the bottom, with no initial sense of positivity. However, as they progress and see positive changes in their wellbeing, they may begin to develop hope through their own experiences.
In general, the more good days we have compared to bad days, the more hopeful and positive we become. However, there will always be difficult days when everything seems to be falling apart and it becomes harder to maintain a positive attitude. At these times it can be helpful to remind ourselves that hope is worth holding on to, even when things are at their worst. Sometimes the support and hope of others can be the only thing that keeps us going.
- Did you ever really felt hopeless? What happened that made you cherish hope again?
There is only one moment I can think of when I really felt hopeless.
At a certain moment during the first psychosis I had a delusion and was really convinced that I was the last person on earth. At that moment someone came in and gave me an orange.
It was the most positive thing that had happened to me in weeks. It gave me more perspective on my thoughts and the situation.
Hope motivates us to move forward and take action. It helps us make plans for the future and gives us a sense of purpose. However, hope also carries an element of uncertainty - if we knew exactly how things were going to turn out, there would be no need to hope. Optimism allows us to imagine a positive future, even if we only have a general idea of what it might look like. Ultimately, hope helps us to strive for a good life.
- What general things are you hoping for in your life?
Would love to have a pet one day, to have more activities, get out more and enjoy myself better
Hope can also be more specific - we may have specific goals, aspirations or experiences that we hope to achieve in our lives. These can be practical things, such as paying a bill or making new friends, or more personal aspirations. Most of us have a few special things we hope to achieve in life.
- What are specific things you are hoping for when it comes to your near future?
That i will manage to quit smoking, that tomorrow will be a productive day, and that i dont get overstimulated by sharing stuff on this blog.
There are several ways to cultivate more hope in our lives. One powerful way is to cultivate positive relationships. Many people who have recovered from difficult situations attribute their progress to the support and encouragement of a few special people in their lives. These people often listen with empathy, try to understand, and make their loved ones feel valued and worthy. By being there and offering hope, they can make a significant difference in the lives of those they care about. - Who are the people in your life who give hope, or kept hoping for you even when you hardly didn't had any hope left?
The doctors and nurses at the hospital, people from the different jobs i have.
My dad, mom and brother.
My buddies, fellow clients, and specific friends.
Another way to increase hope in our lives is to focus on small, achievable successes. By setting and achieving personal goals, we can build our confidence and feel more in control of our lives. Each time we achieve something, we are reminded that we are capable of success, which can help us maintain a sense of hope for the future.
- Write down some of your own successes and accomplishments, so you can look back and put hope out of that
Achieved my goals when i started graphic designing.
Achieved a healthier relationship with my family.
Fixed my psychoses multiple times.
Managed to create an environment im content with.
Another way to cultivate hope is to actively seek out positive role models - people who have faced similar challenges or achieved success in areas that are important to us. Connecting with others who share similar experiences can help us feel less isolated and alone. There are many places to find positive role models, such as newsletters, magazines, websites, meetings, books and autobiographies. These resources can provide valuable inspiration and encouragement.
- Which people do you see as your role model and why?
Ive got a few but i do like warriors, just 'ordinary people' who been through a lot too, but on the background moved mountains of work. And still held hope themselves and kept on working for their goal. Such as my brother.
Another way to find support and hope is through spirituality. Spirituality is a powerful source of hope for many people. Religious traditions often provide comfort, guidance and meaning in difficult times. Spiritual practices, such as prayer and ritual, can help alleviate intense feelings of hopelessness. Many people also find hope through spiritual writings or through being part of a faith community, which can provide a sense of belonging and connection.
- Where can you find spiritual support?
The sweat lodges i do, have rituals and traditions in them, and they make me just hazy enough to make me feel and think nothing. And just be connected with myself.
It's also important to remember that spirituality can take many forms, and it doesn't necessarily mean belonging to a specific religion or faith tradition.
When it comes to schizophrenia, hope can be a double-edged sword. On one hand, hope can motivate someone to continue working towards recovery and to believe in their ability to lead a fulfilling life. On the other hand, unrealistic or unfounded hope can lead to disappointment and discouragement when progress isn't as quick or easy as expected. It's important to find a balance between realistic hope and pessimism.
Remember that recovery is a process of learning and growth, and every setback is an opportunity to learn and grow stronger. Embrace the journey, even when it's difficult, and know that you have the strength and courage within you to overcome any obstacle.
- Im not having any kind of hope.
- Im not very hopeful, but people around me have hope for me.
- There are days im hopeful, and there are days im totally hopeless for my future.
- Im a bit hopeful, and believe things will go better for me in the future.
- There are a going on some positive things in my life, that makes me pretty hopeful.
- I see daily my hope becoming true.
- I got so much hope, that im sharing it with other and inspire them to be hopeful.
- Hope can be a powerful tool to handle obstacles.
- Hope can inspire us to go on and find new chances.
- Even in the darkest of times there is always a spark of hope that can help us go on.
One of the best ways to regain your hopeful attitude is to prove to yourself that positive change is possible. Choose something you would like to do or a small goal you want to achieve. Break this goal down into small steps and try to take a few of those steps. If you find that positive change is possible, try those small steps first.
Decide what obstacles are standing in your way and try to do something positive to overcome those obstacles. For example, if you find that you don't have time to make the planned steps, consider a calendar. Or if you don't feel motivated to make in-person appointments, consider another way of contact.
Step by step, you can try to make some small positive changes. Once you find that you can sustain these changes, you can start pursuing larger goals.
Here are some tips to help you with your extra exercise:
- Choose a goal that you really want to achieve.
- Break down your goal into small, achievable steps.
- Set deadlines for yourself.
- Reward yourself for your progress.
- Ask for help if you need it.
Extra practice can be a great way to regain your hopefulness and reach your goals. Get started today!
Hope is a powerful force that can help us overcome even the most difficult obstacles. It's not just about believing in a specific outcome, but rather having faith in yourself and your ability to adapt and grow. That being said, it's also important to remember that hope is not a cure-all.
Hope isn't just about believing in a specific outcome; it's about having faith in yourself and your ability to adapt and grow.
It's also important to remember that setbacks and failures are a natural part of the healing process.
Behaviour
Taking a worthy risk
Traditional mental health care has often focused on minimizing risk and promoting stability as a means of coping with mental health problems. However, this approach has sometimes resulted in advice that discourages individuals from taking on new challenges or pursuing their goals. This can be particularly true for people with mental health problems that are considered more severe or chronic.
In some cases, mental health care providers may discourage individuals from taking on new challenges out of concern for their safety or well-being. They may believe that pushing themselves too hard could lead to a relapse of their symptoms, or that they may be more vulnerable to triggers and stressors. But while it's important to prioritise safety, it's also important to recognise that taking risks and pursuing goals can be an important part of recovery and personal growth.
Research has shown that setting and achieving goals can have a positive impact on mental health, promoting feelings of self-efficacy and improving overall well-being. In addition, people with mental health problems may face additional barriers to achieving their goals, such as stigma and discrimination, and supporting them to pursue their goals can be an important step in overcoming these barriers.
In light of these findings, mental health care providers are increasingly recognising the importance of helping people with mental health conditions to set and achieve their goals. This may include providing practical support and guidance on how to set realistic goals, as well as strategies for managing setbacks and maintaining motivation.
Ultimately, it's important to recognise that everyone's journey towards recovery and personal growth is unique, and what works for one person may not work for another. However, by promoting a culture of empowerment and focusing on strengths and opportunities rather than limitations and risks, mental health care providers can help people with mental health problems reach their full potential and lead fulfilling lives.
- What did you hear about taking risks?
Ive heard from the start of my recovery there will be always be a risk of a relapse. And that it would get more intense and more difficult each time to get out. And having more risk of permanent symptoms
Mental health care can provide a safe space for people to address their mental health needs, but it's important to recognise that it's only one aspect of a person's life. It's important to integrate mental health care into everyday life and create a sense of continuity. When mental health care focuses solely on symptom management, it can create a sense of dependency that makes it difficult for people to feel empowered and in control of their lives.
The goal of mental health care should be to help individuals develop coping skills and strategies that they can use in their daily lives. This can be achieved through therapy, counselling and other forms of support that help individuals develop resilience and self-efficacy. Encouraging individuals to engage with their communities and pursue their interests and goals can also be an effective way to promote mental well-being.
It's important to recognise that mental health care is not a one-size-fits-all approach. Each person has unique needs and experiences that need to be taken into account. Mental health care should be tailored to the individual and their goals for their mental health and overall well-being. By focusing on an individual's strengths and potential, mental health care can support personal growth and development and promote a sense of fulfilment and purpose in life.
- Did you ever had the feeling that you found yourself in such a protective cocoon? How did you experienced that?
Multiple times, and at a certain level i still do.
But in moments of real crisis its really nice to have no other worries to think about.
So going to an hospital in difficult moments really gives me time to think in a better way and calm down. And its a safe feeling that to fall back on the people that are connected with the protective environment.
As the saying goes, "we learn from our mistakes". Life is an unpredictable journey and sometimes things don't go as planned. However, it's important to recognise that even when we take the wrong turn, we can learn valuable lessons from our experiences.
Every experience in life, whether positive or negative, can be an opportunity for personal growth and self-discovery. For example, you may find that living with others is not your cup of tea and you prefer to live alone with your pets. Or you might take a job to gain experience, only to find that it's not what you thought it would be. Instead of seeing these experiences as failures, see them as valuable learning opportunities.
It's important to remember that everyone experiences setbacks and struggles. However, these experiences can be used as a tool for growth, allowing us to discover our passions and strengths. It's important to embrace these challenges, take responsibility for our actions and learn from our mistakes. This will help us grow as individuals and improve our chances of success in the future.
- Did you have the experience where you went on a challenge, not completed it, but either way learned from it? Write about that.
After the first psychosis I tried to achieve great goals. I succeeded at first, but ended up with a failed attempt to become something I really wanted. It made me feel that things could not get any worse. But it gave me more tools to get on with life. I also realised that I needed to make my goals smaller and set more realistic bigger goals when I felt better. It gave me a better idea of what I was capable of. But I tried different goals that did not work out. It made me more flexible and tougher each time.
Mental health care should not only address symptom management but also promote overall wellbeing and personal growth. By encouraging individuals to engage in activities they enjoy and pursue their goals, we can help them build a sense of purpose and fulfillment.
The road to recovery can be daunting and uncertain. It's easy to feel overwhelmed by the challenges ahead, but it's important to remember that recovery is a process, not a destination. It's a journey that requires patience, perseverance and a willingness to try new things.
One of the keys to successful recovery is to keep pushing yourself out of your comfort zone. It can be tempting to stick with what feels familiar and safe, but this can also limit your progress. Trying new things and taking on new challenges can help you build confidence and resilience, and can also provide new opportunities for growth and learning.
Remember that setbacks and failures are a natural part of the recovery process. It's important to be kind to yourself and give yourself the space and time you need to heal and grow. Every step you take, no matter how small, is a step in the right direction.
The road to recovery may be mysterious and unpredictable, but it's also a journey of self-discovery and self-improvement. By embracing the unknown and taking a chance on yourself, you can unlock your full potential and create a brighter future.
- What kind of behavior do you think you need to ready up for recovery?
Better daily routine
Dont give into simple and tempting thoughts and behavior
Stick with the goal
Keep taking care of the things that are dear to me
Here are some strategies you might find helpful when considering taking risks in your recovery journey:
- Assess the risk:
Before taking a risk, consider the potential consequences and how likely they are to occur.
- Seek support:
Talk to your therapist or support network about the risk you're considering. They can help you evaluate it and offer guidance on how to proceed safely.
- Set boundaries:
Decide ahead of time what your limits are and stick to them.
It's important to strike a balance between promoting stability and encouraging growth. Mental health care providers need to be mindful of the potential risks, but they also need to recognize the importance of supporting people in pursuing their goals and living fulfilling lives.
Cognition
Thinking yourself a better way
Negative thoughts about ourselves can hold us back and divert us from our path to recovery. We are often our own worst critics and our inner monologue can be harsh and unforgiving. These negative thoughts about ourselves can come from a variety of sources, such as criticism from others, past failures or betrayals, trauma, or comparing ourselves to an idealised image. It doesn't matter how we develop these negative self-perceptions - what matters is that they can become a powerful, persistent inner voice that prevents us from making positive changes in our lives. It is important to recognise and challenge these negative thoughts rather than allowing them to hold us back.
- To which extent did negative thoughts about yourself stood in the way of recovery?
Being a hopeful person makes me feel pretty good about myself. But there were certain situations where I felt that I could no longer make a difference and I stopped. And it was more or less about giving up a goal again.
A positive self-image can help us to look beyond our current circumstances and work towards a more optimistic future. By learning to see ourselves in a more positive light, we can feel better about ourselves and cultivate a sense of realistic optimism. To do this, it is helpful to become aware of our mental habits and the patterns of negative thinking that may be holding us back. Take some time to reflect on your thoughts throughout the day - what do you believe about how things are going and how you see the future? By identifying these negative patterns, we can begin to challenge and change them. - When you've observed you thoughts, try to write down the patterns you could discover
- Im worried what people will think of me
- Im easily influenced
- Im not enjoying myself as much as i think i should
The next step is to consciously replace your old thinking patterns with positive thoughts. There are many ways to do this.
- Can you name a few positive thoughts which you can use to fight the negative ones?
- Im myself and thats a bit different, and thats normal.
- Im still having goals left, but do things my own way.
- Im thinking at least in a healthier way, and what is it nice to have peace in my head.
- A way to get rid of negative thoughts is as soon a negative thought pops up directly put a positive thought behind it:
'I Cant do this' - 'Lets make a start'
'Sad thoughts' - 'Happy quotes and music'
- Another way is to think of exceptions and think of an motivation for your positive mindset:
'Maybe i can do this'
'Can be easy to learn and fun to do, because i didnt do it before'
- The next way to get rid of negative thoughts, is by thinking it with general encouraging:
'Like love and respect myself',
'Im save'.
To shift your mindset towards a more positive outlook, try creating a collection of positive thoughts and affirmations. This may take time, as it may have taken years to develop negative thought patterns. However, it is worth the effort to consciously work on breaking these patterns and replacing them with positive thoughts about yourself. When negative thoughts arise, try using creative visualisation to stop them in their tracks and focus on your collection of positive affirmations. Over time, you will build up a personal toolkit of positive thoughts that you can draw on during challenging moments. Remember to be patient with yourself - changing your thinking patterns takes time and consistent effort.
It can be difficult to break old habits and patterns of thinking, but with practice and determination, it's possible to shift your focus to the present and create a more positive outlook.
- But I do not experience positive thoughts about myself. I often feel indifferent about who I am and what I do.
- My negative thoughts make me stressed and make it difficult to relax.
- I often find myself worrying about the future and not being able to achieve my goals.
- I sometimes feel isolated and alone because of my negative thoughts and the way I treat others.
- When I listen to my inner voice, I do not even want to get out of bed.
- Because of my negative thoughts about myself, I am not motivated enough to make the changes that are needed in my life.
- Because of my negative thoughts, I find it difficult to enjoy life.
- I am always talking myself down in my head.
- I often criticise others to make myself feel better. But it actually makes me feel worse.
- Negative thoughts sometimes stop me from doing things I like and sometimes keep me away from people I would like to spend time with.
- I do not think negatively about myself.
Staying present in the here and now is crucial to maintaining a positive attitude and making progress towards recovery. Dwelling on the past or worrying about the future is not productive because we cannot change what has already happened or control the actions of others, especially if they have already happened. The more we try to change the past, the more stuck we become, preventing us from moving forward and creating a positive future. The only moment in which we can make changes is right now. That's why it's important to focus on and live fully in the present moment.
One way to live in the present moment is to learn to let go of doubts about the past and fears about the future. Negative thoughts can be a significant barrier to progress in our recovery journey, so it's important to identify them and find ways to manage them effectively. This may involve mindfulness techniques or seeking professional help to develop positive coping strategies.
By learning to live in the present, we can focus on the steps we need to take to work towards our goals and make progress in our recovery. This may involve developing new habits or behaviours that promote wellbeing, such as exercise, meditation or socialising with supportive friends and family. By focusing on the present and taking positive action, we can build momentum towards a better future.
In summary, it's important to live in the present moment and not get caught up in the past or the future. By letting go of negative thoughts and focusing on positive actions, we can make progress towards our goals and achieve a more positive future. Remember to be patient with yourself as recovery is a journey that takes time and effort. Stay focused on the present and keep moving forward, one step at a time.
- What are different ways to think about things (cognition)
you can think of which help you during your recovery?
Think more in a sober way, that a lot ive
philosophized about, just where my own thoughts. And that maybe one day can accept better they arent realistic.
- How do you want to learn yourself new attitudes, behavior, and cognition yourself?
I hope by following this book, i gain some more confidence in my thinking. Also by sharing i hope to get rid of the past more.
Staying alive in the present moment is crucial to maintaining a positive attitude and making progress toward recovery.
Negative thoughts can be significant barriers to progress in our journey towards healing, so it's important to identify them and find effective ways to deal with them. This may involve mindfulness techniques or seeking professional help to develop positive coping strategies.
Create your own book of positive quotes.
You can make your own little book of positive and inspiring quotes and texts or stories. You can refer to it in lonely moments on your journey to better thinking.
- Choose sayings or quotes that inspire you, and give you a good feeling.
- Ask other people about their favorite quotes.
- Put your favorite ones in a book, read your book often to help you think positive.
- Remember the most important ones, and use them to replace those negative thoughts.
- Repeat as much as possible
- Think about contacting your role model
Building up a collection of positive thoughts can really help when you're feeling down. It's like having your own personal support system to draw on.
Creating your own book of positive quotes can be a really helpful tool for staying focused on the positive and maintaining a good attitude. You can find inspiration from books, websites, or even just from your own experiences and observations. And don't forget to ask others for their favorite quotes too.