Positive Thinking, Part II

Members, Welcome to Cognitive Behavioral Therapy Day (CBT) on the forums! Every Sunday and Thursday will now be known as CBT day. Every Sunday a PC health educator will launch a challenge. Members are encouraged to take on the challenge and post their results. On the following Thursday, a PC educator will post specific tips and strategies to aid you in the way you look/interpret yourself and the way you view the world. This week we had you track how many positive thoughts you were having each day. Below are some tips on how to increase those numbers. Enjoy! €¢Think about the strengths, skills and abilities you have that can help you in your situation. (This is particularly important if you have identified that you have a tendency to ignore the positive.) €¢Think about the external resources you can pull in to help. This might mean calling a taxi if you are late for a flight, or asking for some extra help if you are up against a tight work deadline, or having problems understanding something before an exam. €¢When you are focused on your own fears and anxieties it can be easy to overlook some of the resources that are available - so make a conscious effort to appraise them. €¢If the task seems overwhelming, try breaking it down into smaller chunks and facing these chunks one by one - ticking off your progress as you go. €¢Check to see if you can make any compromises (particularly important if you tend towards 'all or nothing' thinking). Are there any elements of what you feel you have to achieve that are actually non-essential (if desirable)? Consider leaving them out for the time being, and coming back to them if you have time. €¢Check that you aren't blowing the situation out of proportion (especially if you think you sometimes tend to exaggerate or over-dramatize). Challenge your thoughts to assess how realistic they really are. There will be help with this through the rest of this section. €¢If your negative thoughts are based on something you can't do anything about, then they aren't useful. And if they aren't useful, then it's time to stop focusing on them. €¢Fake it until you make it! The simple act of smiling and laughing can help lift your mood and make it easier for you to see your world in a positive light. €¢Begin each morning off on the right foot. Begin each day by naming everyone and everything you are grateful for. You can also alternate with naming each person you love and what exactly you love about them. We hope this post has been of help to you. We now encourage members to share their tips, post comments or ask questions! Sylvie

Information on Topic

Members, Panic attacks are a cycle that can begin with physical sensations, thoughts or behaviours. For example, you may be taking the bus today and get very anxious thoughts about it. This can produce some of physical sensations of a panic attack, like an increased heart rate or sweating. Similarly, you may start to feel dizzy and come to the conclusion that you€™re having a panic attack leading to even more anxious thinking and possible a change in behaviour (escape or avoidance). Anxious thoughts feed the panic cycle and make things worse. One way to stop the cycle is to challenge your anxious thoughts. Sylvie, Bilingual Health Educator

SSRI Withdrawals

Miki, Everyone can experience different withdrawals, it's best to talk to your doctor or pharmacist for specifics. Sylvie, Bilingual Health Educator

Anyone practice tai chi?

cornish-dee, great idea! Sylvie, Bilingual Health Educator

Nice to meet you.

Nice to meet you Derrick, Welcome to the site. You can get started working on the program, post often and ask question, these steps may help to easy your anxiety. You may want to speak with a health care provider for added support and advice. He or she will be able to make suggestions specific to you. Sylvie, Bilingual Health Educator

depersonalization/derealization

Samantha and Derrick, You`re right, you are not alone. There are a number of individuals that struggle everyday, and that`s why we encourage you to work through the program, and to see the support that you need. Sometimes all we need is to talk to someone understanding with similar experiences. Take things one day at a time, journal your thoughts and lets talk about them! Sylvie, Bilingual Health Educator

Stress

Members, Welcome to Cognitive Behavioral Therapy Day (CBT) on the forums! Every Sunday and Thursday will now be known as CBT day. Every Sunday a PC health educator will launch a challenge. Members are encouraged to take on the challenge and post their results. On the following Thursday, a PC educator will post specific tips and strategies to aid you in the way you look/interpret yourself and the way you view the world. This week we will be talking about stress€¦ The stress reaction results from an outpouring of adrenaline, a stimulant hormone, into the blood stream. This, with other stress hormones, produces a number of changes in the body which are intended to be protective. The result often is called "the fight-or-flight response" because it provides the strength and energy to either fight or run away from danger. The changes include an increase in heart rate and blood pressure (to get more blood to the muscles, brain and heart), faster breathing (to take in more oxygen), tensing of muscles (preparation for action), increased mental alertness and sensitivity of sense organs (to assess the situation and act quickly), increased blood flow to the organs and an increase in blood sugar, fats and cholesterol (for extra energy) and a rise in platelets and clotting factors (to prevent hemorrhage in case of injury). This week we challenge you to keep track of how many stressful situations you€™ve had this week and post up your numbers here! See you Thursday for Part II! Sylvie, Moderator

Hi...I'm new

DazedMommy, Welcome to the support community! When ready, get started working through the program to benefit from great suggestions and information. If you're thinking that the 10-15 mg isn't enough, it may be time to check in with your doctor, he/she will also be able to make other suggestions specific to you. Post often, we're here to help! Sylvie, Bilingual Health Educator

Has this happened...and what do you do??

DazedMommy, You may want to try journaling and tracking your thoughts. It may help put things into perspective. It's very normal to have fears of illness, try not to worry so much and take things one day at a time. Members, do you have any suggestions or advice? Sylvie, Bilingual Health Educator

false accusations

johnnyO, Sounds like your doing the right thing by keeping yourself distracted and by doing relaxation exercises. Do your best to stay calm and take things one day at a time. Sylvie, Bilingual Health Educator