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Dr. Z
Dr. Z, Psychologist
Category: Mental Health
Satisfied Customers: 10547
Experience:  Psy.D. in Clinical Forensic Psychology with a background in treating severe mental illnesses.
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I worry about my past mistakes and how it may affect my

Customer Question

I worry about my past mistakes and how it may affect my future, I have feelings of guilt, anxiety, I just want my normal and happy life back.
Submitted: 10 months ago.
Category: Mental Health
Expert:  Dr. Z replied 10 months ago.

*This website DOES NOT constitute treatment and only provides information and advice in a Q&A format. For treatment (therapy and/or medications) you must go to a licensed professional in your area. Please note that anything said here is not private or confidential, as this is a public forum.

Hello and thank you for using JustAnswer. May I ask, have you ever considered entering into therapy for treatment for this issue?

Customer: replied 10 months ago.
I've not, just the thought gives me anxiety as I do not want to talk about my past or the mistakes ive made.
Expert:  Dr. Z replied 10 months ago.

Okay, I can understand that. So being that this is a Q&A website what is exactly is your mental health question that you would like an answer to?

Customer: replied 10 months ago.
I want to know if there is a way tor reduce or remove anxiety,guilt, I believe its more of a habit I've gotten into.
Expert:  Dr. Z replied 10 months ago.

Well as for treatment the use of Cognitive Behavioral Therapy (CBT) is probably the best for this issue since it helps an individual to focus on the present and not the past, since we cannot change the past. CBT has a premise that your symptoms are caused by negative thoughts, so if we change your thought process to be more positive and objective, then your symptoms will lessen as well. Here are some examples of CBT techniques that you can use to give you an idea:

So this link may help you, it contains a technique I use with patients called a thought record. It will help you keep track of any negative thoughts you have. You put the negative thought on paper, the emotion accompanying, the evidence to support it, and the evidence against it. Then I want you to come up with an alternative thought for the situation (more objective and plausible). This will help you change your way of thinking to be able to think more positive and not automatically go to a negative type of thinking.

http://psychology.tools/cbt-thought-record.html

In addition, these two worksheets are very good at helping to lessen negative type thinking. It can help you focus on the big picture and the objective/positive thoughts and outcomes.

http://psychology.tools/decatastrophising.html

http://psychology.tools/what-if.html

Now I would recommend that you see a Psychologist/Therapist for a few months where you can get specific individualized CBT treatment, but I understand how costs can be of concern so here are some free CBT websites that could be useful for you:

https://moodgym.anu.edu.au/welcome

http://www.getselfhelp.co.uk/cbtstep1.htm

Now remember CBT, and all therapy modalities, will not lessen your symptoms right away as it will take time because therapy is gradual, so you will have to be patient.

Expert:  Dr. Z replied 10 months ago.

I hope this answers your question and gives you some guidance on this issue. Please let me know if you have any questions or concerns as I am happy to assist and support you regarding this issue.

*Please do not forget to leave a positive rating at the top of the page so that I can get credit for helping you. Thank you, ***** ***** appreciate it.

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