Psychological Services Group

Psychological Assistance and Counselling - Bariatric Patient Support and Assessment



Write it down! Recognise. Reinforce. Remind.

Posted on October 10, 2016 at 5:30 AM

Write it down: Recognise. Reinforce. Remind.

Many, in and out of therapy, are quite familiar with the idea and instruction of writing things down. Write things down so you can remember them. Write down your maladaptive thoughts - so you can view them more objectively and mindfully... Write down what you are grateful for - so you may develop more positivity and a more optimistic outlook...


At certain intervals in therapy, it is also very helpful to write down what is working and, especially, what you are doing well. This serves several purposes. Firstly, it helps you recognise and acknowledge the work you are contributing towards change.

For example, a courageous client, after a number of sessions, reflected that her anxiety had relaxed and she was feeling more content; however was perplexed as to how come this shift had occurred and pondered perhaps time was the main factor. Over the course of that session, I noted numerous things that she was doing well – and differently, compared to before treatment, as she discussed recent happenings. Towards the end of the appointment, I recounted those things back to her; recognising that her improved position was mostly due to her hard work, rather than just time (or magic). I encouraged her to later write down what she noticed she was doing well and/or differently, with regards to thinking, reacting, behaving…etc. so that she could again acknowledge what she was doing well to contribute to positive change.


Writing down what you are doing well and what’s working for you, also helps reinforce exactly those things. As you write them down, you are purposefully thinking about them and further contributing to those lovely new neural networks being formed and solidified.


Finally, writing these things down, allows you to go back and remind yourself of what worked. Re-reading provides further reinforcement, however perhaps more importantly, helps you identify if you are continuing to do things that are helpful – and get back on track if you’ve let go of anything that contributed towards positive change previously.

Initially, write those things down somewhere that they will be seen often, such as in your working diary, on a post-it on your bathroom mirror, or take a photo of your list and use it as your screen saver... Then after awhile of feeling well and more confident, you can refer back to that list occasionally (perhaps write a reminder or alert in your calendar a month or so down the track to check that list).

Categories: None

Post a Comment


Oops, you forgot something.


The words you entered did not match the given text. Please try again.


Reply UgoCanna
1:38 AM on September 19, 2021 
buy viagra mexico flomax low blood pressure buy cialis online visa where can i get generic viagra online stromectol 12mg online buy sildenafil online europe hydroxychloroquine 200 mg price
Reply taphina
2:46 AM on September 19, 2021 
Reply AmyCanna
4:05 AM on September 19, 2021 
buy sildenafil uk
Reply TedCanna
4:34 AM on September 19, 2021 
cialis price australia ivermectin 500ml where to buy levitra without prescription buy cialis online no prescription usa how much is cialis genuine viagra online uk
Reply ZakCanna
7:26 AM on September 19, 2021 
sublingual viagra tadalafil medication where to buy tretinoin cream over the counter where to buy otc viagra ivermectin gel lisinopril 5mg tablets
Reply lasix for dog without prescription
12:49 PM on September 19, 2021 
Viagra Sources
Reply Creeple
6:55 PM on September 19, 2021 
Reply NickCanna
7:30 PM on September 19, 2021 
quineprox 400
Reply JoeCanna
8:54 PM on September 19, 2021 
prednisone 40 mg price
Reply EvaCanna
9:09 PM on September 19, 2021 
ivermectin for sale
Reply JasonCanna
10:02 PM on September 19, 2021 
best price viagra 25mg hydroxychloroquine 300 mg tadalafil 20mg uk pharmacy wholesalers canada tadalafil online pharmacy india ivermectin 3 buy xenical online australia sildenafil otc usa can i buy viagra without prescription cheap brand cialis
Reply JudyCanna
11:10 PM on September 19, 2021 
ivermectin 1
Reply DenCanna
2:42 AM on September 20, 2021 
female viagra pills price where can you get doxycycline bupropion 150 mg medicine cialis online singapore canadian pharmacy cialis 10mg
Reply JackCanna
4:45 AM on September 20, 2021 
modafinil singapore buy
Reply MarkCanna
4:46 AM on September 20, 2021 
viagra australia buy
Reply AnnaCanna
11:36 AM on September 20, 2021 
cheapest tadalafil cost in usa
Reply MarkCanna
12:22 PM on September 20, 2021 
tadalafil pills buy online
Reply KimCanna
3:37 PM on September 20, 2021 
viagra australia pharmacy
Reply TeoCanna
6:11 PM on September 20, 2021 
otc viagra canada tadalafil 20mg daily sildenafil 50mg best price how to buy viagra cheap viagra miami pfizer viagra for sale wellbutrin 450 generic cialis best price
Reply WimCanna
8:47 PM on September 20, 2021 
yasmin 28 buy citalopram online usa purchase ivermectin generic sildenafil in usa