How to Beat Procrastination
Overcoming anxiety or depression is tough and sometimes even frightening work. (Even positive change evokes fear in most people ) As a result, people tend to resist, avoid, or procrastinate working on their problems. This means you have to be on the lookout for self-sabotage. Self-sabotage describes the things you do to keep from addressing and correcting your problems, and it appears in various forms and disguises.
One of my success mentors, the great Jim Rohn, taught me something about time management I'll never forget He said, Never start your day until you've finished it. Incredibly simple, yet profound advice. Always be thinking ahead to the next day and plan the entire day in advance so you'll never be caught off guard without your food.
CT for late-life depression is very similar to CT for other populations, with only a few modifications. There is typically a psychoeducational component to educate the patient about cognitive theory of depression and the process of therapy a focus on challenging pessimistic thinking behavioral activation strategies and other skills-based training as needed (social skills, anxiety management, time management, and problem solving). Therefore, the modifications to CT focus largely on accounting for age-related changes in cognitive functions that impact new learning and attention accounting for physical disabilities adjusting the therapeutic frame to allow for disability and the numerous demands that older people have on their time and energy and a consideration of cohort beliefs. Thus, CT content does not change rather, the means by which it is presented and the speed at which information is acquired are different for older patients. Table 18.1 summarizes this
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For the patient with comorbidity, the problem list likely includes difficulties related to both depression and the anxiety disorder. Some of these problems may result from the depression, the anxiety, or both disorders. The patient's mood, cognitive, behavioral, situational, and interpersonal difficulties need to be described in concrete terms. For GAD, OCD, and PTSD, avoidance may be a particularly prominent problem. Patients with GAD may use worry as a way to avoid more salient emotional topics (Borkovec, 1994), whereas patients with OCD may avoid stimuli that trigger their obsessions and compulsions, and patients with PTSD may avoid situations that trigger their intrusive thoughts related to the traumatic event. Unique problems for patients with GAD might include uncontrollable worry, muscle tension, interpersonal problems as a result of reassurance-seeking behavior, time-management problems or poor problem-solving skills.
Probably the most important goal you can have at any time is your three-month goal. Three months is the perfect time frame for your short-term goal because a lot can happen in three months. Most people can completely transform their bodies in 90 days. A sensible and realistic 90-day goal would be to lose up to 6 body fat and 12 to 24 pounds. The three-month goal is important because long-term goals don't have any urgency. A one-year goal is so distant, you may find that you tend to procrastinate more without the impending deadline.
To aid in treatment planning, it may also be necessary to gather information regarding the cognitive and behavioral features of the disorders. Campbell and Brown (2002) suggest that individuals with GAD may engage in habitual worry behaviors, such as making extensive and detailed lists, seeking reassurance from loved ones to ascertain their safety, and forgetting to do important tasks. These behaviors may relieve the anxiety in the short term by creating a greater sense of control over feared outcomes, but they serve to maintain the anxious belief that something terrible will happen. Such behaviors prevent the patient from learning that these fears are unfounded. Also, avoidance can increase depression because of a reduction in reinforcement secondary to the avoidance (e.g., an individual who avoids activities that involve other people fails to receive positive reinforcement from others, which leads to the emergence of depression). Thus, it is important to ask patients about the...
A delicate balance between the pros and cons produces a profound ambivalence that causes some people to procrastinate. The love-hate relationship with their ''good friend'' can fool therapists into assuming that these clients are ready for immediate action. In fact, their rule of thumb is, ''When in doubt, don't act ''
Cognitive restructuring follows the classic format of Beck et al. (1979 Beck & Emery, 1985) and is based on introduction of the concept of automatic thoughts (Session 2) and of observer's interpretation (Session 3 and subsequent sessions). The problems that may be the object of cognitive restructuring strictly depend on the material offered by the patient. They may encompass insomnia (sleep hygiene instructions are added), hyper-somnia, diminished energy and concentration, residual hopelessness, reentry problems (diminished functioning at work, avoidance and procrastination), lack of assertiveness and self-care, perfectionism, and unrealistic self-expectations.
Nicholls' analysis suggests that children early in the middle childhood period of life are likely to believe that they can get better by working harder and that failures result primarily from a lack of effort. If they live in a culture that stresses the moral importance of working hard (vs. being lazy), failures during this period may make children feel guilty rather than incompetent. Both Burhans and Dweck (1995) and Harter (1998) found that preschool children do report thinking they are bad people if they fail at tasks their parents and teachers highly value. Similarly, Heyman, Dweck, and Cain (1993) and Stipek, Recchia, and McClintic (1992) found that some children as young as 2 react both behaviorally and emotionally to failure experiences. On the positive side, such attributions leave open the belief that one can get better.
For those with ADHD, most are challenged in their daily lives (from a mild to severe degree) with weaknesses in organization, time management, and study habits. It is common for students with ADHD to be unprepared for class (for example, frequently losing or misplacing papers, leaving needed books materials and completed homework at home). They are often late. Poor time awareness and time management typically cause students to have incomplete work and fail to meet important deadlines due dates. This is a direct result of their executive function deficits (see Section 1.1), which involve difficulties with It is no wonder that parents and teachers lament about homework and the work production struggles that plague children and teens with ADHD. Students with an attention deficit disorder (even those who do not have academic difficulties per se in reading, writing, or math) will require parents and teachers to provide assistance and structure in organization and time management. This...
Because children spend so much time in classrooms and are evaluated so frequently there, Covington argued that they must protect their sense of academic competence in order to maintain their sense of self-worth. One way to accomplish this goal is by using those causal attribution patterns that enhance one's sense of academic competence and control attributing success to ability and effort and failure to insufficient effort (Covington & Omelich, 1979 Eccles et al., 1982). Attributing failure to lack of ability is a particularly problematic attribution that students usually try to avoid. However, school evaluation, competition, and social comparison make it difficult for many children to maintain the belief that they are competent academically. Covington (1992) discussed the strategies many children develop to avoid appearing to lack ability. These include procrastination, making excuses, avoiding challenging tasks, and most importantly, not trying. Although...
The foremost characteristic of the vata metabolic type is changeability. People of this type are active, energetic, moody, imaginative, and impulsive prone to erratic sleep patterns, intestinal problems, nervous disorders, and premenstrual syndrome. There is a sensitivity to cold and dry and their vulnerable season is autumn. Pitta types are predictable, aggressive, intense, efficient, articulate, moderate in daily habits, short-tempered, and impatient. They tend to perspire more and may be open to poor digestion, ulcers, skin inflammations, hemorrhoids, and heartburn. In summer they are sensitive to the sun and heat. Kapha is relaxed, stable, conservative, with a tendency to laziness and procrastination. They sleep long and move, eat, and digest food slowly. There is an inclination toward overweight, allergies, sinus, and lung congestion and they are highly susceptible to the cold of winter.
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