The Challenge...Lesson 2

[Karen L]

Mike
I appreciate and welcome any suggestions....anything that could possibly help I am willing to try....I still have a difficult time writing down my actual negative thoughts but am finding it easier to replace them with positives....
as far as the what-if-ing....I meant that I find myself constantly what-if-ing about the future....I need to try to stay present more...also have a bad habit of dwelling on the past...that was more directed at myself as I can not predict the future..I need to stay present
oh....I also wear one of my daughters silly bands....it reminds me to stay present and breath (I like to hyperventilate...well, I dont like to I just do it lol)
thanks for the feedback Mike

Lindalee
it's nice to meet you
yes, we do have some things in common
I also believe the intensity of our jobs kept my mind busy so I didnt have time to think and dwell on negative thoughts.....but it is so true about the respect we would get from the patients and families...I felt important, that I had a reason.....at home is a totally different story like you said....
That sounds like an excellent plan you have going back to school...it will ease you back into that comfort zone of nursing, giving you your confidence back...and yes, your schedule should be more predictable and not so exhausting...
I still have alot of trouble with relying on others for some kind of approval.....I try to be positive, but it is so difficult to change a behavior that has become part of you...like they say, we didnt get this way over-nite and we cant expect to get better immediately...we want immediate results but I really believe this helps us learn patience also, which is definitely not one of my virtues
thanks so much for the postive re-inforcement

Karen

[Karen L]

I will recover, I am recovering, each and every day I am more recovered. I have everything I need inside me in order to recover and face the limitations that I encounter. Each day I become stronger with my skills and I can access more and more of my inner skills. Life is good!
see how quickly I forget

[NinjaFrodo]

Karen L

It can be difficult to figure out what your negative thoughts are. It took me awhile, when i first started i didn't believe the negative thoughts that i wrote down were my thoughts. I felt like i was faking it.

Yes i agree it would be more beneficial to stay in the moment but it is a huge trap to tell yourself that you should or shouldn't do something or need to, outta, gotta...ect. It creates more pressure and it is more likely to result in immediate resistance. Even if the idea comes from you. Good you have that silly band as a tool!

I couldn't help but laugh when i read that you like to hyperventilate, it was pretty funny. I could just see you actually making a game out of it and getting all excited about showing people how you like to hyperventilate. Maybe hyperventilate on cue. Could you imagine trying to make yourself hyperventilate? That makes me want to try to make myself feel panicky with just my thoughts on purpose. It easily happens automatically but how easy is it to try to force it. It'd prolly be even funnier if I was around people and told them i'm trying to have a panic attack. OMG i'm going to use that when i feel panicky...I will tell myself that yes i am trying to have a panic attack!


Mike

[Pete777]

I think I'm blind, I still cant find the flash cards on here

[THH]

Pete777,
I looked in session 2 as well & did not see the post. You are not crazy! I did post them, maybe they got lost when they were fixing the web site. Some post seam to be lost?
Here is week 2

Six steps designed to put a end to panic attacks:
* It's ok to be anxious. I am ok.
* Body symptoms are uncomfortable, but there is no danger.
* I have tools to control panic.
* I can handle sad feelings.
* I am my safe place. I am home.
* Its ok to relax now.
* I can share my feelings and thoughts.
* It always passes.
* I am strong, courageous, and capable.
* My new skills are working.

Side Two:
Deal with panicky feelings:
1. Accept - float don't fight.
2. Permission - I know what this is.
3. Breath - inhale 2, exhale 4, ( see session 2 in guidebook)
4. Inner dialogue - positive, comforting.
5. Distract - action, mental & physical for at least 15 minutes.
6. Let Time Pass - discomfort always passes.

Use these 6 steps for waves of sadness, anger, worry,ect.

FEAR= False Evidence Appearing Real

I also would like to add, you can order just the cards from the Mid West center for a fee of $10.00 dollars. Did you find other cards that I posted or are they all gone?

Hope this helps you.

[eyewill_survive]

"I'm going to recover, I am recovering, each and every thing I do makes me more recovered. I will do everything I possibly can to recover in the most healthiest way because I refuse to live based on fear, anxiety and depression".

I feel this is helpful, but I am not sure I believe it yet! I try to take things day by day, but is challenging when I have to deal with a dysfunctional family. I live with my grandmother, because of my anxiety and fear. It may be causing more anxiety staying, because I have no privacy and she reports EVERYTHING to my mother that I am not on speaking terms with.I am excited for my recovery, because I want to leave...it's just doing so that I need skills for. The prying nosy family is driving me crazy, because I feel like I am treated like a child that has to report my every move. I really really want this to work, because I want to move desperately. I sometimes feel overwhelmed having to do my lessens, But I need to just make time for me. Next week I will be taking my first flight and alone at that to go see my sister and I hope all goes well!! I will need all the encouragement I can get...please help!!

[808girl]

"I'm going to recover, I am recovering, each and every thing I do makes me more recovered. I will do everything I possibly cand do to recover in the most healthy way because I refuse to live based on fear, anxiety and depression"

Hi everyone. I'm new. Thank you so much Mike, for starting this thread. I'm into week 2 and am having a hard time. I have been dealing with anxiety for about a year and a half. I'm 33 yrs old. I've always been just as they describe. Perfectionist, catastrophizer, worrier, over-reactor, hypocondriacal. I realized that now. I started having major panic attacks about a year and a half ago, but got them under control with medication. I take about .75mg of Clonazepam daily. I have to say, its taking all of my courage to work this program as it has trigger the panic attacks again and its really hard. But I am trying to be brave and continue on with the hope that I will be free one day.

5 Negative thoughts:
1. Doing this program will make me worse.
- Being brave enough to complete this program will make my dreams come true and I'll be free.
2. I am going to have to live with this forever.
- I am taking the steps now so that I don't have to miss out on any more of life and the joyful moments I dream of having.
3. I am not strong enough to learn these techniques.
- I am so strong, and brave, and capable. My will and strength will see me through this program and get me to the other side.
4. I will be on medication forever.
- I leave myself open to the idea of medication. I am non-judgemental about it, and accept whatever path I take.
5. I will never be my old self again
- I won't be my old self. I am going to be better. A strong, confident, person who believes in herself wholeheartedly.

That's all I can do tonight. Thank you again for creating this safe space. My love and best wishes to all.