TEA form thought countering

[Cynthia]

My main coping strategy these days is an ounce of prevention, in that I start each day countering the thoughts I have in my head when I awake in a TEA form.
I was in a cbt group that was lead by a former student of the brilliant Michelle Craske's (whose podcast can be listened to hear on this site) Craske wrote the foreword to the book Been there, Done that? DO THIS! by Sam Obitz that we used in my group and outlines the TEA form exercise in simple language. The TEA form has been a lifesaver for me because they enable you to change the way you process your thoughts and stop your obsessing over everything. The only downside is that initially trying to counter your thoughts is difficult and a bit frustrating but in my experience when you "get" them the sky becomes the limit as far as your ability to cope with everyday anxieties:D

[tmays]

Cynthia thank you very much for posting this. I just finished learning cbt and am continuing to do the tea forms everyday. They have turned my thinking around and made my life enjoyable again. I'm going to have to listen to that podcast when I have more time because I loved the Craske/Obitz book for it's simplistic approach to overcoming the ails caused by my anxiety. Take care!

[karai]

Hi Cynthia,
I'm stupid and relatively new to t. so please tell me what TEA is. I did a search on one of the search engines and got that drink you make out of leaves!?! you know, tea? I found a lot of references to tea therapy but not TEA therapy! Please enlighten me! Thank you!
p.s. I also did a search on the names you mentioned but got no references linking TEA w/ them.

[confuzzed]

I'd like to know more about TEA too, maybe that way I'll learn better how to stop beating myself up for everything....:(

[Cynthia]

Hi Karai and confuzzed,

The TEA forms are a CBT exercise where you put down your thought that causes your anxiety, then you identify the common thinking errors that are contained in the thought and finally you analyze it and put down a more objective and consequently less upsetting thought that counters the original thought.
They really make a huge difference for me and help me keep my anxiety under wraps for the most part. They take some practice but once you get them they help so much. I am not sure who invented them (Beck?) but I learned them in the book By Sam Obitz and Michelle Craske.

Hope that is clear and helpful:confused:

[Cynthia]

Cynthia thank you very much for posting this. I just finished learning cbt and am continuing to do the tea forms everyday. They have turned my thinking around and made my life enjoyable again. I'm going to have to listen to that podcast when I have more time because I loved the Craske/Obitz book for it's simplistic approach to overcoming the ails caused by my anxiety. Take care!

Hi Tmays,
Good for you and keep doing them even when you are feeling great and if you are like me you will continue to grow and feel even better:)

[karai]

Hi Cynthia,
This TEA therapy sounds difficult and complex, but interesting. I think I'll look into it.
Thanks for the info.

[tmays]

Karai & Confuzzed when you first see a TEA form they look simple but they are not at first or at least were not for me. But the more you do them the better you get at it and the more it starts to help turn your thinking around.

I saw this link

http://www.youtube.com/watch?v=R9Z6DrVvVPE

for a couple of videos on CBT and TEA forms on another site. The guy has a thick accent but the vids are easy to watch. He admits he's not an expert at doing them (and I caught a few mistakes in his counter thoughts) but it is still pretty informative.

[karai]

Thanks tmays,
I'll check that video out. I still really don't know too much about TEA so I hope it helps. Thank you!

[Cynthia]

Hi Cynthia,
This TEA therapy sounds difficult and complex, but interesting. I think I'll look into it.
Thanks for the info.
I think they are harder than they look at first but not as hard to do as they sound, especially if you have someone like your therapist there to help you come up with the objective counter thoughts. They really are not hard to do once you catch on to doing them and they do help transform your thinking to eliminate most anxiety:D

[Cynthia]

Karai & Confuzzed when you first see a TEA form they look simple but they are not at first or at least were not for me. But the more you do them the better you get at it and the more it starts to help turn your thinking around.

I saw this link

http://www.youtube.com/watch?v=R9Z6DrVvVPE

for a couple of videos on CBT and TEA forms on another site. The guy has a thick accent but the vids are easy to watch. He admits he's not an expert at doing them (and I caught a few mistakes in his counter thoughts) but it is still pretty informative.

Thx for that link I'll check them out when I have more time and let you know what I think of them.

[tmays]

Karai and Cynthia did you check out the link and if so, did you like it? I'd be curious to hear your thoughts on them. They are not perfect but I enjoyed them and thought they could be useful to others.

[karai]

Hi tmays,
Yes, I did check out that video. I found it very interesting, helpful and a bit entertaining (his accent wasn't that bad). I did learn a lot and it got me curious enough to think of getting the book. I think it presented a good synopsis on what TEA is. I still haven't made the attempt yet because of too much homework from my T ! I'm reading McKay's Self Esteem book, among other things, which is really taking a lot from me. I'm stuck! Can't move forward cuz I don't believe my self-descripton! Anyway, thanks for the heads up on that link. Very thoughtful of you! :)

[Cynthia]

I still have not had a chance to check out the link but will try and check them out next week when things slow down for me a bit. Summer has been really busy for me this year.
I'm glad you learned a bit from them Karai and can't wait to share my opinion on them after I get a chance to view them. I hope you give the TEA forms a try as they are really excellent and help me a great deal.

[tmays]

Hey Karai & Cynthia,

Karai I am glad you liked the video and found it interesting. I hope you broke through being stuck and are moving forward now.

Cynthia I am eager to hear your thoughts on the you tube vid on the TEA forms to hear your thoughts on it so please do report back when you get a cha.nce to check them out.

[ASchwartz]

Karai, Cynthia,

We are all awaiting your replies and reactions, right Tmay?

Allan

[karai]

Hi Allan, Hi Tmays,
Very sorry I have not responded to your posts. I have been sort of out-of-sorts and out of touch w/ the rest of the world, even at work, for the past month or so. Seems I've taken more than a couple of (hundred?) steps backwards. Been dragging myself to see my T, but things go right back to being bad a few hours later! Haven't seen him for a couple of weeks (conference out of town) but my appt. is tomorrow and unfortunately, I'm in worse shape than when he left! Well, I don't really feel like talking but I'll go to t. anyway, just to be somewhere, and hopefully things will change and I can get back to respond to your post. Maybe I should have paid more attention to that TEA form! Take care. :o

[ASchwartz]

Hi Karai,

It is when we do not feel like talking, it is when we seem to slide backwards, it is when we do not want to go out, that we need to do those things the most. I am happy you are going to see you "T" and I want to encourage you to end your isolation. For someone who gets depressed, isolation is like an alcoholic reaching for the bottle.

Allan

[karai]

Hi Allan,
I'm back---but only for a little while. I thought I might check in for a bit; I apologize for my long absence. I am feelng a bit better but I know it's going to take a little longer and the isolation is my security blanket. Work and spending time at the bookstore is as much as I can bring myself to do for now. Appointments w/ my T is my crutch.
Thank you for your concern. I hope to be able to respond to Tmays' post soon.
Take care.

[malign]

Kara,

It's good to hear from you, even if things aren't going well for you, at the moment. I hope you feel better soon.

I know you said that you feel you need isolation, so my next question might be a bit stupid, but (hey, it won't be the first time): Do you feel like talking about it, a bit? Would telling us help you, even a little?

You know where to find us, when you do feel like talking.

[ASchwartz]

Hi Karai,

It is really good to hear from you again.

I know that isolation can feel like a security blanked. But, coming out is really good for you and for all of us. It really is. Believe me, just because I'm a therapist does not mean that I'm immune from the same things as you and everyone here. There are many times when I become a regular expert at self isolating. Fortunately, my work with people forces me out of it and that is a good thing.

By the way, going to the book store is a good thing and much better than just staying home.

Therapy is not a "crutch." It's an opportunity to confront those inner deamons and to learn and grow.

Please stay with us, its so good to have you back again.

Allan :)

[karai]

Hi Allan and malign,
Just checking in and to let you know that I'm still here, still in my funk!
Thanks for being so patient w/ me.
Allan, thanks for your concern. I know I really do need to stop thinking so much and, I guess, being so self-absorbed. It seems it is only getting more difficult to get out of the house, but I do make it to work and to my T appts. And you are right, I shouldn't think of my T sessions as a crutch, but an opportunity to get "unstuck"!
malign, your questions are never stupid, and you usually make me laugh in your posts; you have a great sense of humor. You did make my day a bit brighter for a moment--thank you!
I really don't want to talk about anything right now, but thank you for caring. I really appreciate both your kindness. Take care.

[ASchwartz]

Hi Karai,

Hey, I am here for you and we are all here for you. Also, you do not have to discuss all that "emotional stuff" if you do not wish to. I enjoy knowing you are here and welcome your contributions, whether you are helping another person here or just making some jokes.

Joking is healthy and I encourage you, me and all of us to laugh and try to see the humor in some of this life "stuff" we all deal with.

Now that you said I was humorous I can't, for the life of me, think of anything funny to say. Oh well, don't worry, its nothing serious. After all, I am now 76.......Ooops, I mean 67. Whew, that feels better. Scared myself for a moment. :D

[Cynthia]

Ugh... I regret to say I have not viewed that video yet. Got busy and forgot all about it (i know silly excuse). I am going to try and check it out and get back to you soon. I am still doing my TEA forms though and feeling good:)
Barring another brainfart I won't post again until I watch that video Tmays and Allan.

[ASchwartz]

Hi Cynthia,

I urge you to post all you want. Why wait until you watch a video?

Allan :confused:

[tmays]

Hi Cynthia,

I urge you to post all you want. Why wait until you watch a video?

Allan :confused:

I agree. Watch the video whenever you have time but don't stop posting just because you have not watched it yet!

I love your input:)

[ASchwartz]

To All,

I just want to remind everyone here that this forum is to give general support to everyone who wants and needs it. It is not necessary to learn or subscribe to any particular form of or type of psychotherapy whether it is self help or professional. It is totally not necessary to read anything, watch anything or do anything you may not want to. Please do not feel burdened or pressured. We are here to help and not pressure. Of course, if you want to learn about something that has been suggested that is fine also.

Allan :)

[tmays]

I certainly never felt that way and I sincerely hope Cynthia is not feeling that way either:confused:

[tmays]

Hey Cynthia. I hope you are well and look forward to hearing from you soon! I hope you have not been staying away because you had not viewed that video yet. Hope to hear from you:)

[Cynthia]

To All,

I just want to remind everyone here that this forum is to give general support to everyone who wants and needs it. It is not necessary to learn or subscribe to any particular form of or type of psychotherapy whether it is self help or professional. It is totally not necessary to read anything, watch anything or do anything you may not want to. Please do not feel burdened or pressured. We are here to help and not pressure. Of course, if you want to learn about something that has been suggested that is fine also.

Allan :)

You guys are all too nice and I certainly didn't mean to cause such a fuss! So sorry about that. It is just the way I am that I feel badly when I forget to do things I say I'm going to do.
Thanks again to all for being so nice.

Best of all I did watch the video and found the guy to be charming and he did a good job for the most part. I did think he could have been more direct and effective in the counter thoughts he used as examples but all in all a good job. Let me know if you agree or not?

Take care and thanks again for all the concern:)

[ASchwartz]

Hi Cynthia,

You sound very much like you are leaving us and saying goodbye. Is that true? I hope not. Please stay with us. How are you doing these days? Can you update us on your life?

Allan

[tmays]

You guys are all too nice and I certainly didn't mean to cause such a fuss! So sorry about that. It is just the way I am that I feel badly when I forget to do things I say I'm going to do.
Thanks again to all for being so nice.

Best of all I did watch the video and found the guy to be charming and he did a good job for the most part. I did think he could have been more direct and effective in the counter thoughts he used as examples but all in all a good job. Let me know if you agree or not?

Take care and thanks again for all the concern:)

Good to hear from you Cynthia:)
We all missed your valuable input. I'm not as experienced with the TEA forms as you are but I agree he could have been more direct in his approach to countering his thoughts, but I think he did say he was a beginner at using them in the video and I was not great with my counter thoughts initially. Thanks so much for sharing your impressions!

Keep posting because I enjoy all of your input here:D

[tmays]

Hi Cynthia,

You sound very much like you are leaving us and saying goodbye. Is that true? I hope not. Please stay with us. How are you doing these days? Can you update us on your life?

Allan

Hey Cynthia I hope Allan is wrong. Please don't leave as you are a valuable contributor and I can't speak for everyone but I have benefitted greatly from your input!!! I hope to see more posts from you soon:)

[Cynthia]

Hi Cynthia,

You sound very much like you are leaving us and saying goodbye. Is that true? I hope not. Please stay with us. How are you doing these days? Can you update us on your life?

Allan

Alan I am so sorry I came off that way. I know I don't get to come here and help as much as I would like to, but I really enjoy the site and the opportunity to try and share advice and hopefully help others gets where I never thought I could be.
My life is better than I ever thought it could be. Of course I would like to have more money and work less but I cannot complain because for the first time in my life I am comfortable in my own skin.
How are you doing these days?
Thanks for being so kind caring also:p

[Cynthia]

Hey Cynthia I hope Allan is wrong. Please don't leave as you are a valuable contributor and I can't speak for everyone but I have benefitted greatly from your input!!! I hope to see more posts from you soon:)

Thanks and don't make me blush:p As you probably already saw in my note to Alan above I have no intentions of leaving. I guess I need to be more careful in the words I use in future post because I don't want to alarm anyone like that again:confused:
But thanks so much for caring and valuing what I have to say:D

[tmays]

Thanks and don't make me blush:p As you probably already saw in my note to Alan above I have no intentions of leaving. I guess I need to be more careful in the words I use in future post because I don't want to alarm anyone like that again:confused:
But thanks so much for caring and valuing what I have to say:D

Great news. I guess I should have TEA formed my worries and realized I was blowing things out of proportion:rolleyes:

[Symora]

I've been using the TEA forms for a week or so and already I am finding a difference, mostly because I catch myself when I am negative thinking or obsessive thinking - it has made me so much more conscious of my thought patterns. It's hard though to change ways of thinking and I think it will take awhile... those negative neuropathways as so well used by now I just end up sliding into them naturally.

If I were a bobsledder I would win the gold medal for sure in sliding down quickly to my negative familiar place! Now I have to find another sport - and it's feeling a lot like mountain climbing at this point... :eek: