***This content comes from the Joint Pain Programme Journal by Nuffield Health. As a Rehab Specialist running this program, I’m excited to share these helpful insights with you all.
Your mood may be affected by frustrations about not yet being able to return to your daily activities the way you would like to.
Unhelpful Thoughts
When you are living with joint pain or are unable to do your usual activities, thinking patterns can change, and you may begin to have unhelpful thoughts.
Unhelpful thoughts tend to be negative (about the self or the future), such as:
"I’m useless"
"I’ll never get better"
These thoughts undermine rather than build self-confidence and demotivate rather than motivate. Look out for unhelpful thoughts that might be keeping you in that vicious circle. These can seem to pop into your head automatically, so you have to work hard to notice them. You might recognize some of these styles of thinking when you feel low.
Questions to Consider
Look out for these unhelpful thoughts and ask yourself:
Am I being fair to myself?
What’s the evidence that this is true?
What’s the evidence that it may not be entirely true?
What would a friend say if I said that out loud?
What would I say to my friend if they said that?
Is there a more balanced way of thinking about this?
Taking Stock
It may be helpful to keep a diary of events, feelings, and thoughts. Use the approaches described to gain more balanced thoughts and look out for unhelpful thinking styles.
Example Diary Entry
EVENT | FEELING OR EMOTION | THOUGHTS IN YOUR MIND | UNHELPFUL THINKING STYLE | MORE HELPFUL THOUGHTS |
|---|---|---|---|---|
A neighbour ignored me | Low and depressed | She doesn’t like me – nobody does | Jumping to conclusions | She’s probably got something on her mind; She’s usually friendly |
Your Space to Reflect
📍 Starting Point
- What type of thoughts tend to affect your mood most?
- How do you notice your thoughts influencing your feelings?
🤔 Looking Deeper
- When have you successfully challenged unhelpful thoughts?
- How does your thinking change when you're feeling low versus well?
💡 Exploring Possibilities
- Which thought-balancing techniques could work for you?
- What questions could help you challenge negative thoughts?
🔄 New Perspectives
- How might recognizing thoughts as changeable affect your mood?
- What would having a more balanced thinking pattern look like?
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