CBT for Postpartum Depression

Examples of Mia's online exercises

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Mia's Stress Log Exercises Watch the Thought Challenge Tutorial

Mia's Thought Challenge Example - 1

Mia chose to challenge the thought "I must be a very bad person not to be happy to have a daughter". In this exercise she will consider the evidence supporting this statement and the evidence against it. She will then come up with a more rational and balanced statement. To end the exercise she will re-rate how certain she is now about her original negative thought.

I want to challenge my own thoughts

I must be a very bad person not to be happy to have a daughter

A good person would feel happy having a newborn

Any decent mother loves her children

I have always cared and still care for my family and friends

I usually try to do good to others

People that know me never think I am a bad person

I am an OK person that is having a bad reaction to motherhood

I must be a very bad person not to be happy to have a daughter

95%

I must be a very bad person not to be happy to have a daughter

35%

Comments:

Mia’s core belief that she is a bad person is unlikely to go completely away after challenging it just once. As with physical exercise, the more you do, the stronger you get!

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Mia's Thought Challenge Example - 2

Thinking "All my other plans and ambitions are now out of reach" was the most bothersome thought Mia had in her second Stress Log exercise. It is great she is challenging this idea. Let's see if it stands the test of reason.

All my other plans and ambitions are now out of reach

Taking care of a baby doesn't allow the time for me to go back to school

I had to quit my job to take care of her

By the time she is ready to go to school we'll probably have another baby that will keep me trapped at home even longer

If the ride in the elevator is not that long or crowded maybe my anxiety won't be so noticeable

Being a mother used to be one of my ambitions

I can always choose not to have more kids

I might find affordable childcare and go back to work or school soon

All my other plans and ambitions are now out of reach

100%

All my other plans and ambitions are now out of reach

40%

Comments:

Considering the actual facts of her situation is not only helping Mia avoid intense negative emotions. It is also helping her consider rational options to make things better.

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