A Cognitive Journaling

Last night I had the worst dream, which combined all my worst fears: illness, incompetence, rejection, loss of control, judgment. I will not tell the dream, because I should not burden you with it. Trust me, it was bad. It would be like watching Tar, but instead of sexual abuse, the protagonist was accused of insanity.

I carried the dream with me today, throughout the meeting of two deadlines and preparation for another, 600 words to add to the novel, and an idea of what I will work on at work next year. It took away a lot of the joy I would get in these activities.

I wasted my time here — not that I didn’t get stuff done, but I wasted time where I could have been joyful. I didn’t need to hang onto the nightmare. And I could have let it go by doing some cognitive journaling.

Let’s try some:

Instigating event: Horrible nightmare, and the fear it could come true

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I feel: Scared (80%), upset (60%)

Cognitive distortions: (link)

Fortune telling (I know this is going to happen?)

Awfulizing (Looking at the absolute, cartoonishly worst outcome)

How do I feel now? Both scared and upset are now down to 20%

What do I do now? Relax and take care of myself because I still have mood issues to deal with

In the Middle of My Grouchiness

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I’m having a grouchy day today. I feel prickly, moody, and absolutely disagreeable. Of course, I don’t show this in public because I am a good midwestern girl who strives to be outwardly agreeable. Disagreeableness is a hideous faux-pas among midwestern women. Shade is subtle in its application.

I’m sure it’s something I’m doing to myself with negative self-talk. I feel out of sorts; I then apply a good helping of “I’m an unlikeable person” to my psyche, and I become grouchy. Add to that some of my natural exasperation at minor things like trying to find a document that’s hiding from me and there we go — grouchy mood.

It’s Friday, and I’ve been waiting for the weekend all week. I think maybe I’ve had a grouchy week and not noticed. I don’t have things planned this weekend, which means some unplanned work on my NaNo project with a twist of working on promotion opportunities. And baptizing my iPad to some creative work.

But what do I need now in the middle of my grouchiness? I need some cognitive journaling, some contradiction of the thought patterns that trap me into grouchiness. Like “I’m an unlikeable person.” How do I know this? Do I read minds? Does everyone think I’m unlikeable? Isn’t that a huge number of people? Like I’m reading millions of people’s minds at this moment? How do I have time for anything else? I don’t think I believe in that statement anymore, it’s just so improbable. That’s cognitive journaling in a nutshell.

Self-Isolation

Hey. How did I get into this hole?

I’ve been talking around the problem for a while. I have been isolating myself. It has been a slow process that began not with COVID, but with an annual evaluation that didn’t go as well as I thought (three years ago). Then there was a lack of success in getting my book out and some harsh judgments on my part about my personality (which is a little loud, a little weird, and more than a little awkward.)

An insidious slide

I judged myself more and more on everything, sliding from “I do so many things wrong” to “I am wrong.” I avoided people in person, then avoided people on Facebook, afraid to do or say or be stupid.

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This seems to be an odd thing for a fifty-something woman to go through, I know. But a fifty-something woman whose brain is wired to be depressed? We don’t think of how much our emotions influence our perception of reality. And it’s an insidious slide, especially for someone like me, who can suppress problems pretty well.

The way out

I’ll be honest, I’m struggling here. “Nobody likes you” is a hard thing to argue against, and
“Just write on Facebook” is daunting. The thing about adulting, however, is that you’re the only one who can fix your own problems. So I turn back to 1) cognitive journaling and 2) taking risks. What’s the worst that happens if I put a note on Facebook?

I don’t imagine too much of a struggle once I get back to journaling (that’s the problem — I’ve been avoiding it). I will schedule once a day whether or not I think I need it. And I will try to get back into those things that draw attention to myself (talking about my writing, talking about gardening, talking period) and get connected with people once more.

Time for me to join the human race.

Gang Aft Agley

(Bonus: What does the above line come from and what does it mean?)

My plan is not working

I put prompts in my calendar to remind me to write in this blog every other day and post a TikTok every other day. So far, I’m three blogging days behind, although I did my TikTok this morning, after a fashion. This self-promotion thing is not going very well.

Next to tackle — my fears

I know what’s impeding my writing — any of my writing. All of my writing, from books to blogs to Facebook posts — the fear that I’m not good enough at writing. The fear that I am, in fact, boring.

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Therefore, the block to my writing is psychological, and since I teach in a behavioral science department at the local college, this should be easy. Except that my discipline is not psychology. And I don’t do well psychoanalyzing myself. Oh, and things that hinder me erect roadblocks that make it harder to resolve them.

For example, I think I don’t write interestingly enough. In my heart, I feel it. The lack of sales/readership seems to support my feelings. I know I don’t promote enough, and I know that focusing on the bad is confirmation bias, but my mind still fixates on the failure and my suspected reasons for it.

What my psychology friends would tell me to do

I don’t consult my psychology friends at work, because 1) Most of them aren’t clinical psychologists, or psychologists who see patients; 2) It’s not cool to ask psychologists for therapy for free; and 3) I would end up with messy dual relationships — therapist AND friend? Ugly. So, truly, they would tell me to F* off if I asked. (You didn’t expect this paragraph to go like this, did you?)

But I know better, because I’ve had Therapy with a capital T, owing to the lifespan of baggage that comes from childhood trauma and bipolar disorder. And, as therapy at its best provides a set of tools one can use to manage themselves, I can go back to the learning experiences of therapy and find a tool to use with myself.

Today’s tool is called cognitive-behavioral therapy, specifically the journaling piece. The aim of the journaling is to contradict what are called cognitive distortions, which are thought processes that do not make logical sense. I will illustrate below:


Thought: “I must be a boring writer.”

What I would have said before: “You’re not a boring writer. Some people have read you. It’s just a matter of marketing. You’re really not a terrible writer.” I can counter-argue everything I just said because it’s a combination of opinion and not-very-comforting facts.

Placation doesn’t work. Try demolishing the illogical:

“I must be a boring writer.”

  • This is an all-or-nothing statement: There’s a lot between boring and best-seller. Are you saying everyone thinks you’re boring?
  • This is a mind-reading statement. How do you know how people think about your writing?
  • This statement is “awfulizing”. Is “boring” a realistic assumption regarding your writing?

Note that I’ve argued the merits of the statement this time, not perceptions of reality.

Now, I replace these thoughts with new thinking:

  • I have come a long way since I started writing and have clearly gotten better.
  • The people who haven’t read my book can’t call it boring.

And finally, a call to action:

  • I will make a promotion/marketing plan and stick to it.
  • I will continue to write.

It’s been pretty therapeutic to type this out, suggesting that I could use this more often. Maybe I’m ready to write today.

Rejections and Cognitive Distortions

This is probably a rerun from way back when, but:

Sometimes I wonder why I put my books out there.


Ask any writer after a rejection, and you’ll probably hear the same misgivings. I myself been rejected by so many agents that I thought I’d get over this. I haven’t. 

I think the two things that keep me from quitting are: 1) my short memory, and 2) noting the negatives — cognitive distortions — are not real.


Cognitive distortions
Cognitive distortions are statements we make to ourselves to define our reality — but in actuality just make us miserable. (Positive Psychology.com. 2019)

For example, I just went through an online pitch contest where writers try to get attention from agents about their books. I did not succeed. So I combined this with all the rejections I’ve gotten and started talking to myself like this:
“I’m a bad writer.”
“Nobody likes my writing.”
“I’ll never get published.”

These are all examples of cognitive distortions. 
“I’m a bad writer.” — All or nothing thinking. “I’m either perfect or bad.” Also labeling.
“Nobody likes my writing.” — Mind reading. How do I know this?
“I’ll never get published.” — Fortune-telling. If I can predict the future, can’t I win the lottery? 

In reality, I can’t predict the future, Nor can I be the worst writer ever if I got through college. I can name people who have liked my writing. These realizations are known as contradictions.

How to start:
It helps to write this down on paper. Here are the steps:
1) Write down the thoughts that are bothering you
2) Identify the cognitive distortions. If  you look for “cognitive distortions” on Google, you will find many sources. My favorite resource is here.
3) Come up with an alternative thought: 
“I’m a bad writer.” — “There are people better and worse than me”
“Nobody likes my writing.” — “I have had short fiction and poetry published”
“I’ll never get published.” — “Never is a long time; and if you never get published, it might have nothing to do with you”
4) The important question: what is my next action?
When your mind is clear, you can determine your next move to live your life most authentically.

What now?
Get the list of cognitive resources and the PDF journaling sheets at the site below. Do this when you’re feeling negative about life. Keep it up. After a while, you’ll only need to do this as a reminder.


Positive Psychology.com.(2019). Cognitive distortions: When your brain lies to you (+ PDF Worksheets). Available:

Comparisons (Personal Development)

Wandering the Twitterverse:
I’m spending time on Twitter building my social network there (#Writercommunity is a good start). It’s a great place for encouragement and commiseration and celebration

But there are dangers. I’m an author who has written five books and

haven’t yet gotten an agent or sold one to a publisher, and I refuse to self-publish because the average self-publisher sells 250 books at latest count. 

There are people on Twitter who have agents, who have books traditionally published, who have awards, who have 41k followers on Twitter. In other words, people much more successful than I am. 

It’s hard not feeling inferior. Or bitter. All the ugly emotions that I don’t want to bring into the Twitterverse because people are so nice there.

Comparing yourself to others is toxic. 
Those negative feelings are the result of comparing myself to others, always the more successful ones. This creates a toxic inner voice that says, “why aren’t you as good as them? You should be better. You should try harder.”

Or ” You might as well give up. You don’t have a chance. You should never have been a writer.”

Either way, I don’t like the person I’m listening to. I want to hide from the Twitterverse, from people, from my cats (who don’t care as long as I feed them).

My solution
First, I take a short break from Twitter and have a good talk with that toxic inner voice. Cognitive journaling (Check out this link; )Ragnarson, 2019)) helps with the cognitive distortions I experience. For example, “You don’t have a chance” is an example of furtune-telling, and I know I can’t predict the future (or I wouldn’t be in this mess anyhow). 

Then I go back on Twitter and celebrate those who are successful. I know I would like it if people celebrated me. If there’s such a thing as good karma, I would like to have a piece of it.

Finally I celebrate myself, because I know I’ve come a long way. 

Reference:
Ragnarson,R. (2019). Cognitivejournaling: A systematic method to overcome negative beliefs. https://medium.com/better-humans/cognitive-journaling-a-systematic-method-to-overcome-negative-beliefs-119be459842c [Available: January 9, 2020)



Potentiality, optimism and cognitive journaling

As I think I’ve said before, I’m in love with potentiality. Potentiality is the possibility — not the probability — that something will blossom. (I’m all about the blossom motif today, even though it’s too cold for anything to bloom still.)

I think that the love for potentiality is what sorts those who seek change and those who hide from change. Change is scary, rejection hurts, but those who seek change recognize the potential pitfalls. There is a term for those who seek change — those people are morphogenic.

What morphogenic people don’t always do a good job of is deal with disappointment when the desired goal fizzles. No amount of effort, good planning, or knowledge will guarantee success; there are so many other factors. I have an optimistic friend who takes rejections very well — in public, at least. I don’t know how he takes them in private. He seems to be an optimist anyhow.

I don’t deal with rejection well. I tend to prognosticate more rejection and failure when I’ve failed, as I have with not getting published over and over. Honestly, getting rejected has improved me as a writer, but that’s not what I see when I don’t get published. I tend to beat myself up, saying I’m not a good writer, I’ll never get published, etc.

This is where cognitive journaling comes in.

The theory behind cognitive journaling is that, when something bad happens, our brain reacts in automatic ways — maybe from parental or cultural conditioning — that causes an even more bad mood than previously, and that path in your brain from happening to feeling becomes (figuratively) a groove your mood gets stuck in. These bad ways are usually encapsulated in what are known as cognitive distortions — such as “I’ll never get published,” above.

Cognitive journaling seeks to replace the cognitive distortion with more balanced thoughts. For example, let’s tackle my cognitive distortion:

CD: I’ll never get published. I’m a bad writer.
What are some ways we can identify these as cognitive distortions?

  • I can’t predict the future
  • I’ve already been published — several academic articles, one essay in a progressive religious journal, and a couple poems in Lindsey-Woolsley (the Allen Hall literary magazine at University of Illinois
These become the basis for contradictions to the cognitive distortions:
  • If I quit trying, I’ll never find out if I can get published
  • I really can’t predict the future (otherwise, how come I can only predict bad things and not the latest lottery winners?)
  • People liked my writing before, it can happen again.
  • This rejection may have nothing to do with my writing.
If I write these down and look at them occasionally, I can (the theory holds) program my brain into thinking more positively.
*****
If I knew about this already, why did I not use it earlier? Because I was depressed, and deep depression tends to believe that everything negative is true. I couldn’t get myself to use cognitive journaling because I really wasn’t a good writer and I wouldn’t get published. 
The irony was, in not doing my cognitive exercises, I was pushing my depression further by getting stuck in my negative rut. I’m not saying my depression was my fault because I didn’t do my cognitives, but my refusal was a factor in how deep the depression got. 
So I’m journaling again, and hoping that it returns me to my optimistic self.

An Enemy of Creativity — Envy

Last night I had a dream in which I was hanging out with an ex-boyfriend of mine who had had a comic published and going into animation. (Note: said ex-boyfriend failed composition the first time he took it and can’t draw, although his best friend in college had a flair for comics illustration.) He announced his feat to all and sundry, from a science fiction convention to the barista at the coffee house. I was quite getting sick of it, but I was also getting envious because I wasn’t getting published.

The dream segued into an art classroom much like my high school art classroom, where I struggled with great inspiration but the inability to render my imagination into a pleasing reality (just like high school). I was actually trying to sculpt a flower petal-by-petal with shortening and cornmeal, for unknown reasons. I got into an altercation with a woman I know of, who I know to have no small amount of artistic talent. She impatiently flounced around the crowd of tables and made her displeasure known. “What kind of an art room is this! There’s too many people, no room to move — “

“There’s another class in the normal art lab,” I tried to soothe her despite my exasperation.

“Ethics, I’ll bet,” she sniffed.

I envied her the ability to think highly enough of herself and her talent that she could be a disagreeable prima donna.

*********
In the dream, I explained both of these scenarios to my husband, the first one in person, the second by phone. Upon analysis, I decided the dream was about envy — envy of someone who manages to break through and be regarded as excellent in their field. The fact that both were unpleasant about it suggests that I’m afraid to do what they did to get ahead of me — namely self-promotion. I’m envious about that ability to say “this is why you should read me” instead of merely “this is what I wrote”.

I struggle with self-promotion. A combination of Midwestern Humble upbringing, insecurity about my writing, and a sincere desire not to make others feel small makes it hard for me to assertively sell myself. Yesterday I read a primer on “how to write a good query letter”, and it exhorted the writer to mention how they had met the agent previously, and how the author’s book was in the vein of other writers the agent handled. I haven’t met any agents, but I suppose I should see who’s handling the authors I follow, although I don’t know if my books are like theirs. To me, this seems like so much presumption and schmoozing, which I’ve always avoided with all of my Quaker heart.

All that said, envy is an enemy of creativity. Why? Because it twists a writer in knots and flares up all the insecurities they’ve kept buried. It’s hard to be creative when you’re miserable and self-absorbed.

How to deal with envy? Own it, feel it, but contradict the messages in your mind that say you’ll never get published (never is a long time), your stuff is worthless (you don’t know its worth; don’t judge), nobody will ever read it (this is a deep, dark pessimism you can get rid of simply by finding beta readers), agents don’t like it (agents don’t get to read in depth; polish what you have).

I do this all the time. It’s almost become a ritual of cognitive journaling.

Back to the dream, and my husband. I’m also envious of him, because his first book has just the sort of rollicking, light SF in a John Scalzi vein that will raise attention before mine will. I’m encouraging him to finish and market the book because he deserves to be published, all while being envious.  I know that if he gets published, I will have to wrestle with the belief that my calling is to stand at the starting line and watch the runners speed past me. I’ll have to do more cognitive journaling, I guess.