Sunday, January 25, 2015

HYPOTHYROIDISM: OVERCOMING THE ODDS - SARAH DOWNING





Hypothhyroidism: Overcoming the Odds by Sarah Downing,

Ever since I was diagnosed in 2009, I’ve written countless blogs about hypothyroidism. Reading through some of them today, I realize how much I have changed since my diagnosis. Carol, a.k.a. HealthyThyroidLady™, told me she likes to feature blogs about overcoming a part of our disease. Hypothyroidism has taken me on a veritable rollercoaster ride, and whilst I can’t claim that I have come out unscathed, what I can tell you is that what I once regarded as a curse has been something that I have been able to turn around and regard as a blessing because it is has helped me to find my life’s vocation. I am sharing this story with you in hopes that you will identify with my highs and lows on the path of life and gather hope that you too can get your life back.

Thyroid disease will set you on a journey of transformation that you neither asked for nor wanted. It will brutally turn your life on its head, force you to come face to face with who you truly are (and you may not like at all what you find!) and push you to your very limits. There will be times when you no longer want to live another day if it is to be filled with such miserable fatigue and pain, but carry on because there may well come a time when as that laborious little caterpillar the pupa of your life finally breaks open to reveal a resplendent butterfly. Your destination may not be the one you originally intended or expected, but you will have arrived and will have undoubtedly grown in the process … and will also continue to grow as long as you remain open to it.

And so it was for me when I was finally diagnosed with hypothyroidism back in 2009. Few people rejoice at being diagnosed with a chronic illness, but for me it was a case of finally getting an answer to the bone-crushing fatigue and humiliating weight gain that had plagued me since my early to mid-20s. Looking back, I would say that hypothyroidism stole my 20s from me because, unlike others of my age, instead of prancing around in swim suits every summer and feeling sexy and alive, I was struggling to get out of bed, let alone keep up with my demanding career as a freelance translator, which I honestly believe was one of the fires that fueled this illness. That and the stress of being severely bullied as a child, life in a country where I never truly felt at home and various family deaths all in one year – stressors to which so many people are susceptible today, and which can subsequently launch you into an out of control spiral of ill health.

Few of my customers knew what was going on with me, and I didn’t have the luxury of giving up my job because I needed the money to support myself as a single young expat who was at the time living in Germany. My diagnosis also included a bonus diagnosis of Epstein-Barr, and as my treatment progressed it was literally as if a veil had been lifted from me and I was once again able to see and feel clearly. Looking at me now, I suspect many people would have a hard time believing how sick I really was. In fact, I have a hard time believing it myself, had I not lived it

This “deadly combo” made my symptoms so severe that I had problems even lifting my fork to my mouth to eat without feeling fatigued. Just going to the fridge seemed a huge effort and so I really didn’t feel like eating, but ironically still continued to gain weight (and at the time was overweight – how unfair!). In addition, I was too tired to sit at my desk (and to think that years before my ex-boyfriend’s mother had described me as “hyperactive”) and struggled to do my work from my laptop in bed. My joints suffered as a result, but I forced myself to continue. Another symptom was my inability to read properly. As a writer, since childhood I have loved to read, so you can imagine how sad I was when that was stolen from me too. I struggled to take in the words of each book, only to be forced to read each paragraph time and again because I simply wasn’t absorbing anything. Looking back, I also remember suffering from frequent candida, which I no longer seem to have an issue with these days (back then I was also on the pill, but note that this is also another symptom of hypothyroidism). In the beginning, I slept for hours a day and had a huge problem getting up in the morning, which is probably why I had initially suspected I suffered from Seasonal Affective Disorder, as my symptoms were worse in winter. But that, dear reader, is another symptom common in hypothyroidism – many sufferers actually need extra thyroid hormone in the chilly season and are more susceptible to SAD.

As my treatment progressed, I graduated from working in bed to working on the couch to working at my desk again. It may seem like minor changes, but to someone with chronic illness this is huge because after a while you honestly feel like you have become chained to your bed, and are so afraid that you will never properly experience the outside world again, at least not without the fear of being exhausted every time you go out.

Once you’ve been that sick, you will never again take for granted the ability to be able to get up early and make the most of your day – with thyroid disease, I felt like I was living a half-life because a disproportionate amount of my time was spent sleeping! I started out unfit and overweight, and ironically I am now embarking on a career path that involves a huge amount of physical activity and fitness in the pursuit of healing others. How the tables have turned! Various people on Facebook specifically asked me which doctor I saw, and in all honesty I have to admit that it wasn’t a single doctor or pill, but rather a combination of factors that helped me regain my health.

On diagnosis, I truly believed that I could swallow one little pill, lose all the weight I had gained, be a US Size 6 again and get my life back within a few months. Of course, there is no miracle pill, but along the way I also learned that healing your thyroid is about so much more than just healing your physical ailments. Sadly, I must admit that the majority of doctors I have seen were actually more hindrance than help because they arrogantly refused to listen and many of them were upsetting and rude. This in turn made me appreciate the good doctors even more … the German doctor who was open to prescribing Natural Desiccated Thyroid when I asked for it, even though he failed me in other ways (teaching me that few doctors are truly perfect and causing me to ultimately switch to a doctor that better fit my needs!)

Having done countless hours of research, I had discovered that so many patients feel better on NDT, making me want to try it for myself after the doctor who diagnosed me would only prescribe T4, leaving me tired and in need of an afternoon nap. I switched to a doctor who would prescribe it, did my research and figured out how to procure it in Germany, although it is by no means the standard treatment over there. This taught me the importance of being proactive and being willing to change doctors if your current doctor is no longer helping you.

Then there was the doctor who helped me put together further pieces of my puzzle and solve the mystery of my stomach pain and bloating … diagnosing me with food intolerances (gluten, dairy and egg, among others!), which I had suspected all along even though my last doctor poo-pooed this, teaching me how vital it is to remember that you know your body best and, if you suspect something is wrong, you should fight for treatment because you are most probably right. This was how my previous doctor had failed me and why I had seen the need to switch. Ultimately, cutting out these allergens has helped me heal my gut, as well as cultivate a much healthier diet.

Then there was the doctor who quite frankly was a complete and utter bastard, screaming at me loudly so his whole waiting room could hear, that I was “Fat! Fat! Fat!” and bringing me to tears of anger and humiliation. I later came to realize that this gynecologist suffered from an eating disorder as he had extremely unrealistic ideas about his own physique, which he tended to project on others. Of course, when you are sick and vulnerable, you don’t always recognize that right away. But that, as humiliating, frustrating and painful as it was, taught me some valuable lessons too: to not put up with crap from people who are communicating with you in such a cruel manner and to recognize when the problem lies with them rather than you. I’m no longer angry because ironically I look back and I also remember how he was the one doctor who solved my problems of years of painful sex by recognizing that I needed a simple operation. So perhaps every cloud really does have a silver lining.

There was also the chiropractor whom I saw for my chronic pain. Despite pressuring us to see him several times a week, I didn’t feel I was improving, but the plus side of all this was that it was through him that I first found a personal trainer whom I really clicked with. Having been scarred by years of my well-meaning parents and certain blunt Germans telling me how fat I was (I was a US Size 14 at the time), I supposed Dani would assume the same thing, but for the first time in forever somebody made me feel normal about myself. Under her tutelage, I became strong and fit again. I gradually built up my abs, which really helped to balance out my blood sugars, which I believe had initially become elevated due to my untreated thyroid disease. She taught me exercises and stretches and the importance of physical fitness.

Once we moved to the US, I initially ended up seeing a nutritionist because I struggled to find an integrative practitioner who took my insurance in the NYC area (which is where I was living at the time). The wonderful Inna Topiler taught me so much about supplements, but she also taught me how important it is to take a look at the whole picture – nutritional deficiencies, adrenals, sex hormones, the mind-body connection. I also remember her telling me that I have good energy and that I should do energy work, something I had also been told by various other healers.

Shortly before we left the NYC area to move to Pennsylvania, I did past life regression with the lovely Michelle Brock. It had been something I had been curious about for years, and I felt the distinct need to do it at that time. Many past lives as a healer came up and before she met me, she had a vision about me with a mortar and pestle such as that of a herbalist. She too advised me to embark on the healing path. It was as if all signs were pointing in that direction. And whilst I realize that not everybody might believe in this, I am telling it as it is. I had always known I was sensitive to other people’s emotions and had an innate ability to know how to respond to people to make them feel better and heal emotionally, butt it wasn’t until I got sick myself and struggled to find practitioners to truly care and help me get well that this ignited my desire to follow that path.

I believe that Inna and Michelle, among others, were both rather instrumental to my desire to want to embark on a path of healing – not just myself, but also others. Throughout my thyroid journey, one thing that had also helped me had been to blog about my experiences, share my research, write about my pastas a way of purging it and letting others know they were not alone. I started out by writing the weekly column Flying With Broken Wings for the beautiful website Dear Thyroid. For years, I wanted to blog about something – anything – but I hadn’t deemed any of my thoughts worthy of sharing. Chronic illness finally gave me something to write about, but I tried to give it a positive and proactive twist, encouragingothers to fly even though their butterflies’ wings were broken. I have since launched my own website Butterflies and Phoenixes, and through that I met the beautiful ladies of the nonprofit ThyroidChange where I am now active as Blog Editor and PR and Outreach Representative. This whole online experience has taught me so much about blogging, marketing and social media – skills I would have never acquired without thyroid disease. In the process, I am in awe of the strength, perseverance and humility of the many thyroid sufferers I have met on this powerful journey.

In December of 2013, I made a decision that would change my life. For so long I had put off a proposed career change for fear of the unknown. Inna had inspired me that perhaps naturopathy might be my calling, but I was concerned about having to take a course online because none of the big naturopathy universities were nearby and they were also very costly. In addition, I didn’t really fancy the commitmentof going back to school for another four years! I had been fairly happy to leave school behind me in my early 20s when I graduated with a BA in French and German and went on to become a translator and writer.

But sometimes all it takes is a single experience to piss us off enough that it pushes us over the edge! I’d like to thank my horrible ex customer NQ for doing just that. Not only did she ruin my Christmas Day, shealso unknowingly pushed me to take that vital leap and sign up for a course in massage therapy in searchof a balance to my demanding translation career. I had always enjoyed massaging people, am very intuitive and very tactile. What’s more, there was a renowned massage school within driving distance of our house, so it seemed as if it was meant to be. My lesson from that was that you shoulddn’t be afraid tomake a change if you honestly believe that it will make you happier. It takes guts, but what you will find is that things will often fall into place if they are meant to be. Caution, though, your journey may not be easy.

My journey at massage school has been tough at times. I’ll freely admit that learning routines is not my forte and that some teachers can be hurtfully (albeit unintentionally) blunt about this, but once you get past that, you can let your intuition unfurl and you may well find that you magically know where to put your hands to relieve someone’s pain. To come back to my comment about energy, it may also interest you to know that last year I became a certified Reiki Master Teacher. It has been my experience that Reikihelps you to calm and ground yourself and it’s also a wonderful add-on to any massage when you can heat up your hands “with your mind” for more soothing and pain-relieving strokes.

Massage school has really helped me to further develop my intuition, practice grounding myself and my courses in Thai massage (“assisted yoga”) even inspired me to take a course in yoga for the first time ever, which I totally loved and probably wouldn’t have considered previously. It’s a wonderful thing beingin a room of healers, most of whom intuitively “get” where you are coming from without you really having to explain it. I’ve met some very kind-hearted and gifted people in my courses. I’ve also been blessed to have some amazing teachers put in my path – whether teachers at school who sought to nurture my true potential and saw the real me or fellow massage therapists I have met randomly and who have invited me to partake in massage exchanges, where I have not only learned a lot, but also enjoyed getting a massage when I really needed one after working so much on other people. This has taught me the importance of allowing yourself to be healed as a healer. So essentially I feel that the best healers are put in the role of both healer and patient. I sometimes wonder if I was somehow destined to be sick in this life in order to experience both sides of the same coin.

To summarize, I’d like to say that I do believe everything happens for a reason, so whilst I felt cheated of my 20s and much of my 30s, I also felt that in the end I had gained more than enough to make up for it. So many things have enabled me personally to thrive, but you have to be open to them and you also need to be proactive. I have learned to surround myself with positive people and environments. Compared to the NJ/NYC area, which personally drained me with its chaotic energy, my move to PA made me feel as if I had finally come home as I now live in an area with artistic, kind-hearted and open-minded people. I am now less tolerant of the people who drain my energy and seek to drag me down. I am less afraid to avoid them or cut them out of my life. Every friendship goes through ups and downs, but essentially there needs to be mutual support and love between two friends.

I now cultivate whole body healing. I personally avoid synthetic medications wherever possible and will always favor natural alternatives and a healthy diet that works for me personally (gluten-free, low-dairy, non-GMO, organic wherever possible), although I recognize that there are times when pharmaceuticals may be needed. That said, due to the adrenal fatigue I experienced, I now realize what a huge role your mental and emotional wellbeing play in your overall wellbeing. Allowing yourself to wind down through exercise, walks in nature, deep breathing, massage, or whatever works for you are vital practices for maintaining your health.

In the end, it’s all about putting together the pieces of your own personal wellness puzzle. It will take research, perseverance and most probably the assistance of others, but don’t give up because you owe itto yourself to find out how truly beautiful things can become once you stop merely subsisting and start truly living!

More about Sarah: In 2009, Sarah was diagnosed with hypothyroidism which changed her life for the better as it finally gave her answers for her bone-crushing fatigue and progressive weight gain, and taught her a lot along the way. A passionate writer, poet and translator, Sarah decided to use her gift to help others by blogging and researching to raise awareness, initially for Dear Thyroid and then for her own blog Butterflies and Phoenixes alongside acting as Blog Editor for ThyroidChange. Sarah believes in taking a proactive approach to illness and turning negatives into positives. Her journey has led her to study massage therapy in order to help others because she believes that “wounded healers” provide the empathy that many people need. Sarah’s experience in living in England, Germany and the US also enables her to identify with the varying situations of international patients.


Monday, January 19, 2015

MASTERING HASHIMOTOS WITH MAGDALENA WSZELAKI - THYROID DIET COACH


 BY MAGDALENA WSZELAKI - THYROID DIET COACH

 
 

Like many people, my personal health crisis brought me here today. I was a high-flying advertising executive, had a knack for my trade (strategic planning), worked on Fortune 100 brands, covered the Asian region, lived in 6 different countries and was the go-to-person in the industry. I loved it and was addicted to it. Until a crisis struck.



Intensifying anxiety attacks, forgetting events that happened the day before, severe mood swings and sliding into depression landed me with a diagnosis of Hashimoto’s Disease. My TSH, T3, T4 were within range but my TPO antibodies were over 1,000 normal range is 0-30. 
Based on these, modern medicine only treats TSH, T3 and T4 and has not solution for high antibodies that were a reflection of the raging inflammation in my body; I was therefore sent home with “we have no cure for you.”
   

It was the most lonely and helpless time of my life. Looking back at it now, it’s hardly surprising that my immune system is weak; I was not a breast-fed baby (my immune system is therefore weak), in my tweens I lived through the Chernobyl nuclear disaster and ate contaminated food for a week after the explosion. Due to a number of food sensitivities (mom had no idea), I suffered from chronic ear infections and eczema as a child and later severe acne, migraines and hormonal imbalance for early adulthood; all clear signs of chronic inflammation and a suppressed immune system.

As my advertising career took off, I was under chronic stress, worked 10-12-hour days and used to joke that "you sleep when you die." Having lived in polluted Shanghai, China led to the high mercury and lead levels which I also had to battle to combat the recurring chronic case of Candida. Not surprisingly, all this led to an adrenal burnout that was only made worse by my intense and competitive athleticism. In other words, I was an ideal candidate for an autoimmune disease.

Refusing to accept my disease, I went to a nutrition school to become a Certified Nutrition Coach, to really know how food can heal. I also dove into every thyroid book I could buy, sought answers from numerous endocrinologists, alternative healers and naturopaths to filter it all down to what’s critical in managing this complex condition.

Today, I feel better than ever before. Free of all symptoms of hypothyroidism, I have more energy than most 28-year olds, my skin is glowing, I have not had flu or cold in 5 years, I sleep well and enjoy a wonderful equilibrium in my life.

Thyroid problems in women is what I dedicate my life to. I own a coaching practice Thyroid Diet Coach focused on teaching people with thyroid conditions how to self-heal with dietary and lifestyle changes.

It’s ironic but true: my disease became my destiny.

 

:::

 

Like with most things in life: there is no black or white. With new and complex conditions like a compromised autoimmunity, there are only many shades of grey.

I was compelled to write this article as I get daily emails and calls from people stating the things they have done and how frustrated they are with the results.

Let’s get right into them.

1. “I don’t have Hashimoto’s, only hypothyroidism.”


Have you been tested to rule out Hashimoto’s?

Most people have not.

Doctors don’t like to test for the TPO and TGB antibodies as there is no medication to reduce the autoimmune attack on the thyroid gland. 90% of people with hypothyroidism have it due to Hashimoto’s disease.

Hashimoto’s Thyroiditis is an autoimmune condition. This means that the immune system gets mutated and starts attacking the thyroid – which causes hypothyroidism.

70% of your immune system lives in your small intestine (duodenum).

This is important to know as in the case of Hashimoto’s, it is the digestive tract that needs your help and not the thyroid alone.

2. “I’m already off gluten, dairy and soy but…”

But, you are still not feeling good, right?

It’s great that so many of us make these life-altering nutritional changes. For many, however, they do not produce desired results and this is when frustration and doubt step in.

If you have Hashimoto’s Thyroidistis and/or any other autoimmune condition, chances are that you have had digestive issues or infections that triggered this condition a long time ago. Integrative doctors say that we walk around with Hashimoto’s for an average of 8 years before getting diagnosed.

During this time, the digestive tract lining gets damaged by the food we do not tolerate well (see more on this below), pathogenic bacteria, yeast overgrowth (aka candida), and parasites. Any of them can be the trigger for an autoimmune condition.

So yes, gluten, dairy and soy are considered big food triggers but for many people there may be more. Read on.

3. “I eat really well.”

This is one of the first sentences that I hear from people who contact me. It’s not surprising. After all, if they did not eat well and have love and appreciation for good food and nutrition, they wouldn’t be searching for diet and thyroid-related solutions.

There are a couple of challenges with this belief: what does “eating well” really mean? Many people would perceive, for example, protein powders, to be healthy food. In my practice I see amazing results every time I switch a person from the miracle product marketing claims to real, unadulterated and whole food.

However, the bigger issue is this: for people with autoimmune conditions it is not so much about what we eat but what our body does with the food we eat.

Take eggs as an example. They are one of the superfoods, in fact they are so rich in nutrients that we can survive eating them and nothing else. However, if our body does not tolerate eggs well they become a toxic substance that will inflame the immune system even further.

Sadly, the list of “good foods” that many people with autoimmune conditions cannot tolerate is long and can include nuts, seeds, nightshade vegetables, legumes, and grains.

A simple elimination diet would help reveal what food a person is reactive to. For a person with an autoimmune condition, it is of paramount importance to remove food that causes digestive distress.

4. “I’m already a vegetarian.”

I know I’m not going to get in good books with the vegetarians here but if you want to heal yourself, you need to remain open-minded.

Please bear in mind that I’m a big proponent of bio-individuality which honors the distinct nutritional needs of every human being. I’m not saying everybody needs to eat meat. I’m saying: listen to your body if it needs meat.

Sadly (or not), I found many of my ex-vegetarian clients turn a corner with even small amounts of animal proteins in their diet. This is why:

VITAMIN B12 and IRON – you probably know this part already. We get plenty of vitamin B12 and iron from meat. Both Vitamin B12 and iron are key in converting the T4 to T3.

GLUTAMINE – provides cells in the digestive tract with a vital source of energy that is required for regulating their production. Its role in re-building and strengthening the gut lining is critical.

TYROSINE – is also the precursor amino acid for the thyroid gland hormone thyroxin, and a defect in this may result in hypothyroidism.

5. “I’ve stopped eating goitrogenic vegetables.”
This is another highly controversial topic. It is true that food high in goitrogens will inhibit the thyroid gland’s ability to uptake iodine to produce the T4 hormone. This can be highly frustrating as this food includes some of our all-time favorites like cabbage, broccoli, spinach, Brussels’ sprouts, kale, collard greens, etc.

Here is the good news: when cooked, these vegetables lose 70-80% of their goitrogenic properties. Let’s remember that when we have Hashimoto’s, our primary focus should be restoring our digestive tract and detoxifying the body – as they were the original triggers of this condition. Omitting these vegetables completely will not address this concern.

These vegetables are richer in vitamins and minerals than any other of their distant veggie cousins. As it stands, most Americans are undernourished, taking out food like these will further make us rely on supplements – which is not the way we should be living and healing.

Lastly, goitrogenic vegetables are rich in a substance called DIM (diindolylmethane) which is key in liver detoxification as well as elimination of mutated estrogen metabolites. Most pre-menopausal women I work with have some level of estrogen dominance which is barely surprising given the estrogenic cocktail of skincare products, cleaners, packaging and food we live in today. Keeping a healthy balance of estrogen, progesterone and thyroid hormone is key not only to the overall hormonal balance but also to the immune system.

6. “I lost my thyroid, is there anything that I can do?”

The short answer is: absolutely YES!

I want to empower you with some understanding why that is so:

a. Even if you lost your thyroid, the meds you are taking depend on your gut and your liver for proper break-down and absorption.

b. If you are only on synthetic T4 (like Synthroid), your body still depends on the health of your liver to convert the inactive T4 hormone to the active T3 hormone utilized by your cells.

c. If you have/had Hashimoto’s Disease, you have an autoimmune condition. Why would removing the thyroid gland stop this immune mutation? This is why 50% of people with Hashi’s develop other, often far worse, autoimmune conditions like MS, fibromyalgia, lupus, RA and so many more (it’s a pandemic now).

In all three points, nutritional changes can make a huge difference. Starting with cleaning up your gut and liver to maximize the thyroid medication utilization to preventing other autoimmune diseases from developing.

It’s true that once you have Hashi’s you have it forever – this includes me. But, you can get to a place of remission, be symptom-free and live a full and awesome life.

Compelled by the number of emails, calls and Facebook posts I get on a regular basis, I got inspired to run a FREE Online Workshop called Mastering Hashimoto’s. We will be using a Health Map which I recommend printing and bringing with you to the call on Wednesday, January 21st, 2015 at 4PMPST/7PM EST. Other tools you will get before the workshop: Symptoms List, Labs Checklist, and Vision Board. Space is limited. Register to attend.

Thursday, January 1, 2015

COGNITIVE DISTORTIONS - CHOOSE HEALTHY (THE MIND)

It is the first day of 2015; you have made the decision to be a healthier YOU! Congratulations! I have no doubt you will achieve your goals this year.

There is nothing wrong with self-improvement.  Improving yourself is perpetual for those with a  thyroid disease, for both the mind and the body.

Throughout my journey of wellness since diagnosis ten years ago, I sought care from an allergist, cardiologist, gastroenterologist, internist, gynecologist, mental health clinician, nutritionist, ophthalmologist, ortho doc, otolaryngologist, podiatrist, physician assistant, psychiatrist and rheumatologist. In some cases, I had gone through multiple specialists, hiring and firing, not wasting time with health care professionals who aren’t even bothering to “practice” medicine, more like...pretending. Yet out of the thorns, I have discovered a few roses.

One such rose came from a mental health counselor who helped me get through the tumultuous times early on after my diagnosis, when I would swing wildly from hypo to hyper. Hyperthyroidism and hypothyroidism can cause severe mood disorders like depression and anxiety. She said the key to coping with any negative self-talk associated with mood disorders, is to have complete awareness of what is going on, and identify the distorted thinking, so you can understand the irrationalities.  Sometimes, awareness is all you need to help break the cycle of damaging behaviors, thus helping you correct thought patterns, thereby helping to improve conversations with others and to get through stressful situations.

Below are a list of cognitive distortions, these distortions can occur when we are not at optimal levels on the thyroid scale





1.    All- or Nothing Thinking: Viewing situations on one extreme or another. Seeing things in black or white as opposed to shades of gray. Using words like “always”, “every” or “never”.

Example: “If my child does bad things, It is because I am a bad parent.”


2.    Catastrophizing: Predicting only negative outcomes for the future,


Example: “If I fail my final, my life will be over.”


3.    Disqualifying or Discounting the positive: Telling yourself that the good things that happen to you don’t count.


Example: “My daughter told her friend that I was the best Mom in the whole world, but I am sure she was just being nice.”


4.    Emotional Reasoning: Feeling about something overrules facts to the contrary.


Example: “Even though Steve is here at work late every day, I know I work harder than him.”


5.    Labeling: Giving someone or something a label without finding out more about it/them.


Example: “My daughter would never do anything I disapproved of.”


6.    Magnification/Minimization: Emphasizing the negative or downplaying the positive of a situation. In some cases making a mountain of a molehill.


Example: “My professor said he made some corrections to my paper so that must mean I failed the test.”


7.    Mind Reading: Believing you know what others are thinking.


Example: “My house was dirty when my friends came over, so I know they think I am a slob.”


8.    Overgeneralization: Making an overall negative conclusion beyond the current situation.


Example: “My husband didn’t kiss me when he came home this evening. Maybe he doesn’t love me anymore.”


9.    Personalization: Thinking the negative behavior in others has something to do with you.


Example: “My daughter has been pretty quiet today; I wonder what I did to upset her.”


10.    “Should” and “Must” statements: Having a concrete idea of how people should behave.


Example: “I should get all A’s to be a good student.”


Which cognitive distortion do you most identify with while in the midst of a depressive or anxious mood?


_________________________

The top four things you can do to “ride the wave” so to speak, while you or your healthcare provider are working to get your thyroid hormones to an optimal level:

1. Recognize and isolate the thought. Absolute words, like 'always', 'never' or 'can't' are usually clues you've got a cognitive distortion going on. So are strong, negative words directed at yourself like, 'hate,' 'stupid' or 'loser.'

2. Write it down. Yes, take pen to paper. It makes a difference.

3. Then take your distress temperature. Zero to ten. Zero meaning your content and peaceful; ten that your misery is paralyzing.

4. Ask yourself: Is it reasonable to think that thought or is it unreasonable? Say the thought aloud. If a friend said that, would you agree or disagree?
 
 
 
As we take this journey of wellness together in 2015, I hope you can embrace the fact that working towards wellness takes dedication, hard work, and perseverance. I deliberately wrote about cognitive distortions as the first blog post of this New Year because so many of us fail in our minds before we even get started. In addition, we thyroid patients have the added disadvantage because our mood disorders can come as a result of a hormonal imbalance. Awareness of what is going on during this imbalance, can help us fight those pesky thought patterns, preventing us from achieving our goals.

We can do this

Get Ready Set Go....


Healthy Thyroid Lady



 
Here is a thought record template to help overcome cognitive distortions