Mark - Module 5

Midway check-in

I looked over my goals today – having them written down and on my fridge has been helpful in reminding me first thing everyday of what I’m working towards. It’s particularly helpful on those days when I’m feeling a bit more down. I’m pleased to say that there has been some progress with my goals. A buddy of mine asked me to go to a baseball game with him and I agreed. Before, I would have made up some excuse about having to work, but I’m committed to going, even if I don’t really feel like it on the day. I’ve also only called in sick once since starting this program, which is also good and gives me a sense of accomplishment. I’ve even had a few less really down days. Perhaps I can get over this.

1) Start going out with friends again – go to some ballgames like I used to (once a month)

2) Call into work sick less

3) Start dating again

Situation	Emotion	Thoughts	Cognitive Trap	Evidence to support thought	Evidence against thought	Alternative or balanced thought	Mood
Woke up this morning and realized that this would have been our 4-year anniversary.	Happy Sad 90 Angry Scared Anxious Nervous Ashamed Disappointed Guilty	Does she remember what today is? I’m never going to find anyone as great as she was. I’m going to be alone forever. I wonder if she found someone else. I should never have moved up here. Who’s ever going to fall for a depressed guy.	Catastrophizing X Jumping to Conclusions X All or none thinking Emotional Reasoning Labeling Dismissing or discounting the positive	It’s been 10 months since we broke up and I’m not in a relationship or have met anyone I would want to be in a relationship with. I feel like it’s true but apparently feelings don’t count as evidence.	After my last relationship ended, I had similar fears that obviously weren’t true, since I got into another relationship. Friends say it’s common to have this worry after a break-up. I haven’t exactly put myself out there to meet anyone.	Although it might feel like I’m never going to find anyone, chances are I will, based on history.	Happy Sad 50 Angry Scared Anxious Nervous Ashamed Disappointed Guilty

Read Module 5 reports from the other learners.

Jenny	Ann-Marie	Steven