Feeling defeated and paralyzed


Help me please with these models.

C: My schedule for today.
T: I can’t make myself do anything
F: Defeated
A: I keep lying in bed and telling myself I don’t have energy and power. I self-pity myself. Start thinking about a new course I could find and buy to help me. Keep looking for something that will help me to feel better and motivated. I criticize myself for being so lazy.
R: I still don’t do anything.

C: My schedule for today.
T: I am so tired.
F: Paralyzed.
A: I keep lying in bed and telling myself I donť have energy and power. I self-pity myself. Start thinking about a new course I could find and buy to help me. Keep looking for something that will help me to feel better and motivated. I criticize myself for being so lazy.
R: I feel more and more tired.

I can’t find a way out of the rut. I don’t know which new thoughts I could try to feel better and start doing something.