Hi, I'm Dayle *waves*

Dayle Snail, Welcome to our support community. You've come to a great place. When ready, start reading and working through the program. You will find a lot of great information and helpful members. Come post as often as you'd like! Sylvie, Bilingual Health Educator

dizzy spell...help

Members, Have you experienced dizzy spells? Any suggestions for mya? Sylvie, Bilingual Health Educator

Do you feel isolated?

Members, Panic can be isolating, can€™t it? Not only do we experience physical symptoms but we also lack in energy in the aftermath. Our thoughts add fuel to the fire and before you know it; we don€™t end up socializing much do we? So how do we break the cycle? The best techniques for challenging shyness, sensitivity and social anxiety are the CBT techniques described in program. Basically the two most effective techniques for challenging panic disorder (thought records and exposure work) are also very effective in the treatment of shyness, sensitivity and social anxiety. In addition, remember to use the communication skills that you€™ve been working on to have more positive social interactions. Thought Records: If you were working on our program that helps with panic and anxiety you€™d learn strategies to help identify, understand, and challenge your anxious thoughts using by Thought Records. For example, by using Thought Records, you€™d learn how to challenge your thoughts about being judged, embarrassed or humiliated. The Thought Records that you€™re using in this program will work just as well. By examining facts that support or do not support negative thoughts, you€™ll learn to challenge the thoughts that contribute to your shyness, sensitivity, social anxiety, withdrawal and avoidance. Exposure Work: In our program for panic and anxiety, we teach you to gradually approach the specific situations that make you anxious. For example, if you were afraid of riding in elevators we would slowly and systematically get you to ride on an elevator. We might start by simply having you think about taking an elevator or stand beside an elevator until you anxiety subsided, and then (very gradually) get you to a place where you could comfortably ride an elevator all the way up a tall building. This is called exposure work because it involves helping you to gradually expose yourself to situations and sensations that you fear in a step-by-step manner. Exposure work challenges your avoidance behavior and the urge to escape the specific situations that make you anxious. Communication Skills: You can try to use the information about communication style, communication skills and assertive communication that you learned in Session 11 to reduce your shyness, sensitivity and social anxiety during social interactions. Being more direct and assertive in your communication with other people is a good start. Let them know what you€™re thinking and feeling. Listening carefully and paying attention to what€™s going on €œoutside€ (what other people are saying) instead of paying attention to what is going on €œinside€ (your negative and anxious thoughts, anxious feelings) can significantly reduce social anxiety. Practicing assertive communication and good communication skills is effective treatment for Social Anxiety Disorder. Just remember, one step at a time. Sylvie, Bilingual Health Educator

dizzy spell...help

mya, We are proud of you for taking a huge step. It's normal to have some anxieties when taking a new medication, be sure to track your daily observations, feelings and symptoms. We here to help so anytime you need support come and see us! Keep your head up high, Sylvie, Bilingual Health Educator

Lifestyle

Miki, You may have encountered a trigger that set off your panic attack. What have you done to identify your triggers? What have you done to avoid or work with these triggers? Positive thinking will be great for you during this time, keep persevering! Sylvie, Bilingual Health Educator

Hi, im new here

Dear Popsy, Welcome to our support community, You've come to a great place. When ready please start working through the program as you will find a lot of great information. Please come post as often as you would like, members offer a lot of great support that will help you through your journey. Members, can you please share your experiences with Popsy? Sylvie, Bilingual Health Educator

Resolving disputes in relationships

Members, When people live and/or work together, they often disagree. This is normal and healthy as disputes and disagreements are common events that lead to problem solving and compromise. Here are a few tips to help you along in the resolution of your next dispute with a loved one: €¢Don€™t make it a war: This means do not enlarge the dispute by telling and/or involving friends or family. Not only does this project an ill image of your partner to those involved but it can end up by dividing or fracturing bonds in families and /or friendships. In almost every instance, the details disputes between you & your significant other should be kept between the pair of you. €¢Mutual corners: We€™ve all seen it on TV, husbands & wives yelling each other using every name in the book. And just as we€™ve seen, name calling accomplishes nothing but further escalation & hurt feelings so keep it clean ladies & gentleman. €¢Time to get creative: Likely, there is more than one potential solution to the conflict or dispute you are having. Start brainstorming together and hopefully you€™ll be able to find a solution in which both parties win. Sylvie, Bilingual Health Educator

Exposure Planning Session 4

Miki, It's a great that you are following the program as directed. Please let us know how your week goes. If you are having difficulties, please let us know and we will try and help. Sylvie, Bilingual Health Educator

Lifestyle

DazedMommy, Like you have said, exercise is essential and very beneficial. It's equally just as important to follow a well balanced diet rich in nutrients like whole grains, fruits, vegetables and meats and dairy. Members, do you know of any specific food items known to easy anxiety? Sylvie, Bilingual Health Educator

Expressing yourself creatively, Part 1

Members,

Often times it can be very difficult to express ourselves out loud to ourselves or to a therapist. For this reason, some therapies are not focused on using creativity for personal expression. Art therapy can include:

·         Journaling

·         Painting

·         Water colors

·         Clay

·         Knitting or needlepoint

·         Sketching

·         Writing

·         Poetry

·         Drawing cartoons

·         Learning to play a musical instrument

·         Theatre

·         Dance classes

·         Crafting

·         Sewing

·         Composing music

·         Making a movie

·         Photography

·         Graphic Design

·         Fashion Design

Have any members had a positive experience expressing themselves creatively?   Sylvie, Bilingual Health Educator