The Influence of Mood on Thinking
Session 6 starts with a familiar exercise from our last meeting—holding a difficulty. We then delve into how mood influences thought processes. Consider this scenario: you’re in an office, and shortly after having an argument with a coworker, another coworker passes by stating, “Sorry, I don’t have time to talk.” Post-argument, you might feel rejected or question your professionalism. However, if your boss had just commended your work, your reaction to the same statement might be understanding, attributing their haste to busyness rather than personal disdain.
Recognizing Thought Patterns
This session highlights the power of mood in shaping our thoughts. A thought influenced by mood is not a fact; it’s a perspective. By acknowledging that we might interpret a friend’s curt behavior as just a bad day, we learn to apply the same understanding to ourselves. Admitting, “I’m in a bad mood and might regret my words,” requires maturity but is crucial in managing our reactions.
Practical Exercises for Managing Thoughts
We introduced 5 practical techniques for dealing with intrusive thoughts, particularly useful for cases like John’s anxiety:
- Observe thoughts: Realize that you are not obliged to respond to every thought. Observing them can be liberating.
- Identify emotions: Often, persistent thoughts signal underlying emotions. Recognizing this can guide your response.
- Reframe thoughts as mental events: Thoughts are not facts but mental events that do not necessarily reflect reality.
- Journaling: Writing thoughts down helps externalize and examine them.
- Mindful observation: Sit with difficult thoughts, allowing them to pass or reveal new insights through a wiser, more detached perspective.
Homework and Continuous Practice
As part of their homework, clients are encouraged to develop an early warning system. This involves identifying thoughts, emotions, behaviors, and physical sensations that indicate escalating stress or depression. Clients are also asked to select enjoyable exercises for ongoing practice, emphasizing personal preference and comfort in their choices.