I would love to hear from as many people as possible on what they have learned from the course book in week 2.
What I have learned is I am going to have external stressful life events that will come up from day to day, and even multiple times per day. The external anxiety leads to chemicals being released in the body and body symthoms follow so I acually feel when something is not right. At this point I have the choice of how I am going to respond to how I feel and the situation at hand. I can address what is bothering me, use positive self talk and a positive distraction to control the feelings and the anxiety so that it cannot lead to depression.
What have you learned in session 2?
What I have learned from the course book Week 2
-
Paisleegreen
- Posts: 1778
- Joined: Mon Oct 25, 2010 5:27 pm
Hi guys,
im on week 2 now and one of the things i picked up was not to be afraid of the attacks and the symtoms, as most of us are. or at least me. if i didnt feal the symtoms i wouldnt start the "what if" or "whats wrong with me" self talk. i can see how the positive self talk will help and is helping me.
Jon
im on week 2 now and one of the things i picked up was not to be afraid of the attacks and the symtoms, as most of us are. or at least me. if i didnt feal the symtoms i wouldnt start the "what if" or "whats wrong with me" self talk. i can see how the positive self talk will help and is helping me.
Jon
-
Paisleegreen
- Posts: 1778
- Joined: Mon Oct 25, 2010 5:27 pm
Hi JonB,
I started a journal and it has helped me to gain a greater understanding of my self than I would have by just trying to think things through. I made the same discovery you did, when I feel my symptoms I not only learned what was bothering me on a conscious level but there is also something else. If what I discover that is bothering me is something someone else is doing, then I ask what it is I am doing on the same subject. For example, earlier I was worried that others may be judging me for a simple choice I made, but I also asked am I judging others for the choices they make and I also told myself I need to let go of that. I felt the tension fall off of my body and felt instant relief.
Paridygmn
I started a journal and it has helped me to gain a greater understanding of my self than I would have by just trying to think things through. I made the same discovery you did, when I feel my symptoms I not only learned what was bothering me on a conscious level but there is also something else. If what I discover that is bothering me is something someone else is doing, then I ask what it is I am doing on the same subject. For example, earlier I was worried that others may be judging me for a simple choice I made, but I also asked am I judging others for the choices they make and I also told myself I need to let go of that. I felt the tension fall off of my body and felt instant relief.
Paridygmn
-
Bob-o Bingo
- Posts: 40
- Joined: Tue Dec 21, 2010 9:59 am
Paridygmn, you have done well. I see the teaching of pp.24-25 has safely been stowed away in your memory banks. That part about how we induce the release of chemicals into the body really got me. So that's what happened when I had my first panic attack!!! It's too bad I didn't have this info 3.5 months ago--darn! I'll be better prepared the next time.
You didn't mention the six steps, and it didn't seem that they hit me very significantly either. They're so small, soft and general that it seems they're almost nothing in the titanic battle against anxiety. The step I liked best was Step 5--Distract. I think I'll get into doing some exercises when I'm under Anxiety Attack. Which step seemed best for you.
I liked Step 6 too: "Let Time Pass. And try to see a little humor in the way you feel." Here's what I did to see some humor. I got on YouTube and put "High Anxiety" into the Search Box. Then I watched a really funny movie trailer from Mel Brooks' High Anxiety movie. Boy is it a classic!
Keep studying, reading and learning!
The most difficult step for me is found on page 33 of the workbook: Down Shift! Do everything this week at a slower pace, walking, speaking and thinking. What the heck... I usually live my life at 120 MPH!!!
You didn't mention the six steps, and it didn't seem that they hit me very significantly either. They're so small, soft and general that it seems they're almost nothing in the titanic battle against anxiety. The step I liked best was Step 5--Distract. I think I'll get into doing some exercises when I'm under Anxiety Attack. Which step seemed best for you.
I liked Step 6 too: "Let Time Pass. And try to see a little humor in the way you feel." Here's what I did to see some humor. I got on YouTube and put "High Anxiety" into the Search Box. Then I watched a really funny movie trailer from Mel Brooks' High Anxiety movie. Boy is it a classic!
Keep studying, reading and learning!
The most difficult step for me is found on page 33 of the workbook: Down Shift! Do everything this week at a slower pace, walking, speaking and thinking. What the heck... I usually live my life at 120 MPH!!!
-
CrystalDawn2011
- Posts: 6
- Joined: Wed Dec 22, 2010 11:45 pm
Hello everyone. 
I am new here and just began session 2 today.
I have to admit that I was over-whelmed at first when I read chapter 2 and listened to the session 2 and looked at all of the home-work.
But from what Session 1 has taught me is to be optimistic and to think postive.
I have agoraphobia. I wanted to go some place that would create anxiety or panic. I went a short 20 miles away from my home, my husband driving. And sure enough the panic/anxiety came. I used the breathing tachniques and self talk and all that was said to be used. I made my way there and back without my anxiety going into a full blown panic attack!!
It was HARD! Very hard. I was thisclose to falling into a panic attack, but I kept using the techniques and they worked!!
The place I traveled has been a place that I have tried to get to for over 3 months. My husband has always had to end up turning around. I FINALLY made it there!
I'm having a hard time though with 'NOT' worrying and stressing over my next exposure and the one there-after. I have panic attacks at home, but just from session 1 they are almost GONE. The week before I started the program I was having 1-2 BAD panic attacks per day and anywhere from 3-10+ moderate anxiety episodes per day. I had lost 28 pounds in a month and a half, I couldn't eat, sleep, leave the house, watch TV or movies, I couldn't even bath w/o having to hurry. Just from session 1 I have taken a L-O-N-G relaxing bath every single night, have watched MANY shows and movies and have started being able to eat!
I just REALLY hope that I get the results from session 2, as I did from session 1. I know this week will be the hardest for me.
I plan on letting my husband drive me past my "safe zones" to bring on anxiety/panic so I can work through them.
I never thought I would be seeking anxiety and looking at it as an opportunity to build my skills! LOL
I wish us all great results this week!
Oh and I started journaling on day 1.
I am a perfectionist (as most of us are) so I have an entire seperate journal with reminders, journal entries, everything in it.
I am new here and just began session 2 today.
I have to admit that I was over-whelmed at first when I read chapter 2 and listened to the session 2 and looked at all of the home-work.
But from what Session 1 has taught me is to be optimistic and to think postive.
I have agoraphobia. I wanted to go some place that would create anxiety or panic. I went a short 20 miles away from my home, my husband driving. And sure enough the panic/anxiety came. I used the breathing tachniques and self talk and all that was said to be used. I made my way there and back without my anxiety going into a full blown panic attack!!
It was HARD! Very hard. I was thisclose to falling into a panic attack, but I kept using the techniques and they worked!!
The place I traveled has been a place that I have tried to get to for over 3 months. My husband has always had to end up turning around. I FINALLY made it there!
I'm having a hard time though with 'NOT' worrying and stressing over my next exposure and the one there-after. I have panic attacks at home, but just from session 1 they are almost GONE. The week before I started the program I was having 1-2 BAD panic attacks per day and anywhere from 3-10+ moderate anxiety episodes per day. I had lost 28 pounds in a month and a half, I couldn't eat, sleep, leave the house, watch TV or movies, I couldn't even bath w/o having to hurry. Just from session 1 I have taken a L-O-N-G relaxing bath every single night, have watched MANY shows and movies and have started being able to eat!
I just REALLY hope that I get the results from session 2, as I did from session 1. I know this week will be the hardest for me.
I plan on letting my husband drive me past my "safe zones" to bring on anxiety/panic so I can work through them.
I never thought I would be seeking anxiety and looking at it as an opportunity to build my skills! LOL
I wish us all great results this week!
Oh and I started journaling on day 1.
I am a perfectionist (as most of us are) so I have an entire seperate journal with reminders, journal entries, everything in it.
Thanks Bob-o,
I think all of the six step contain something we can all learn from, especially since we all have a lot to learn. On downshifting, my energy level is not that high, but it just goes to show we are going to have areas that overlap and ones that unique to our experience.
CrystalDawn, I cannot imagine being scared behind the wheel, unless it is on a high bridge or cliff, I always think I am going to go off the edge and die! Congratulations on having a breakthrough. It is really good that you want to actively face those things in life that are challenging. Try one thing, journalize your feelings when you get to one of those challenges and ask yourself what is really bothering you, you may be surprised with what you come up with.
Good luck everybody and thanks for chiming in!
Paridygmn
I think all of the six step contain something we can all learn from, especially since we all have a lot to learn. On downshifting, my energy level is not that high, but it just goes to show we are going to have areas that overlap and ones that unique to our experience.
CrystalDawn, I cannot imagine being scared behind the wheel, unless it is on a high bridge or cliff, I always think I am going to go off the edge and die! Congratulations on having a breakthrough. It is really good that you want to actively face those things in life that are challenging. Try one thing, journalize your feelings when you get to one of those challenges and ask yourself what is really bothering you, you may be surprised with what you come up with.
Good luck everybody and thanks for chiming in!
Paridygmn