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today's top discussions:


Fight depression


2021-07-25 7:17 PM

Depression Community


Social Isolation and Staying Active


2021-07-22 3:40 PM

Healthy Weight Community


Quitting soon


2021-07-03 6:45 PM

Quit Smoking Community


Managing urges to drink while quitting smoking


2021-07-03 2:22 PM

Managing Drinking Community

This Month’s Most Loved Posts:

Browse through 411373 posts in 46957 threads.

140,976 Members

Please welcome our newest members: CHEMF3, Timothysugarglider, mbadra, Ross11, Amanda21


Hi Brittany,
It's normal to continue to feel negatively about a situation despite 'thumbs up' from the experts.  I encourage you to see this as a learning opportunity rather than a set-back.
What are your next steps? What can you learn by reviewing what happened early last night? Also, this might be a good time to pracitce some positive thinking about how well you've come through this event! TassieMatt and Sunny have good suggestions and feedback too.
It might be helpful to read the Tool Box section of the program, and read the information entitled "Challenge Anxious Thoughts with Ten Questions", as well as "What to do if Fear Returns?".  They might help put this in perspective and allow you to get back on track. I am confident that you can move forward!! 
Tiana, Health Educator
Physical Manifestations of Panic/Anxiety

Hi ThinkingMom,
I'm glad that you trust us enough to ask this important question. With regards to heart health, the medical community tends to err on the side of caution! So, althought I understand the reasons for your hesitation, it would be a good idea to be seen by a Doctor at your ealiest convenience to rule out any serious problems. This could be done by your family Dr. or at a walk-in clinic.
When you get the 'ok' from the Doctor, please come back to our program to obtain some guidance on how to cope with your uncomfortable symptoms. We will be happy to help!
Good luck!
Tiana, Health Educator
Riding in Cars


Do you struggle with anxiety? Today we will be looking at sample exposure plans to help you overcome your fears.

If you fear riding in the car as a passenger…

• Sit in the car, with a safe person & the engine off for 1 hour
• Sit in the car, with a safe person & the engine on for 1 hour
• Ride with a safe person driving on quiet streets at a quiet time of day for a half-hour
• Ride with a safe person driving on quiet streets at a quiet time of day for an hour
• Ride with a safe person driving on a busier street and busier time of day for ½ hour
• Ride with a safe person driving on a busier street and busier time of day for 1 hour
• Ride with a safe person on the freeway at a quiet time of day for 1 hour
• Ride with a safe person driving at a quiet time of the day to a specific place you want to go
• Repeat the previous step but during a busier time of day

Is riding in a car as a passenger a fear of yours?
Tiana, Health Educator
worried about taking xanax

Hi Matt,
I'm glad you have a realistic but positive attitude about the "rough road" you are travelling. It will get better!
Don't forget to use your Toolbox- it's full of great tips and tools to help you.
Have a nice weekend- and all the other members too. Take care of yourselves!
Tiana, Health Educator
Completing the Panic Program

Congratulations on reaching one of your goals!! You should be proud of yourself!
Thanks for sharing your story too. Someone will be encouraged knowing that you succeeded after a setback!
Enjoy your weekend.
Tiana, Health Educator
Got Water?

Happy Saturday, everyone!
You should drink 8 glasses of water daily, regardless of the water content of the food you eat. A couple hours after your big meal this weekend, try to remember to drink a few cleansing glasses.
Urine does not have to be clear. If it is lightly colored (except after beets!), clear, and doesn't have a strong odor (except after asparagus in some folks!), then you are likely on the right track.
Davit- impressive that you are doing so well when you have so much going on! You are a great role model!
Tiana, Health Educator
Challenging Worry


There are a number of CBT techniques that are commonly used to help people challenge worry including: thought records, thought stopping, worry time, challenging the value of worry, problem solving, experiments to increase intolerance of uncertainty and cognitive exposure. Let’s take a look at them one at a time:

Experiments to build tolerance of uncertainty: Uncertainty tends to increase our anxiety and anxiety tends to reduce our tolerance for uncertainty. People who worry a lot tend to be more anxious and less tolerant of uncertainty compared to people who do not worry. One way to think about this is that change and uncertainty is always a double-edged sword. In times of uncertainty there is always risk (threat) as well as opportunity (challenge). When faced with uncertainty, most people who worry a little can see both the risk (threat) in the situation as well as the opportunity (challenge). Unfortunately, people who worry see only the threat and no the opportunity. One way to challenge your intolerance of uncertainty is to always ask yourself “What is the risk or threat here?” but don’t forget to ask “What is the opportunity?”

Another way to challenge worry (the “What if…?”) is to try to increase your tolerance for uncertainty. This can be done either by conducting experiments to see what happens or using the exposure techniques that are described in the Panic Program. The first step is to figure out what behaviors you do to reduce your worry. For example, many people who worry need to do things the same way all of the time, do a lot of checking, or need to constantly ask for reassurance from family friends and doctors. One way to think about these behaviors is that when you do them, they reduce your anxiety for a little while but only until you have the same worry again. The trick is to challenge the behavior, experience the uncertainty and an increase in anxiety and then not do the same thing, or check or ask for reassurance and see what happens. You can get more information about how to do this kind of exposure in a gradual step-by-step way by using the Panic Program. (

Does this strategy work for you?

Weekend Prep

Hi Red,
Just wanted to clear something up- you are not being passive-aggressive. That is a term that is commonly misunderstood and misused! What you are doing is trying to get help for a challenging situation. Sounds like in reality there is not too much you can do to change the situation- it's actually probably good to realize that instead of trying to struggle against it. Does that sound like something you can do? Have you been in a similar situation? How did you handle it? It is hard to hear negativity! Hopefully some of the strategies presented will work for you. Are you enjoying the class otherwise?
Best of luck with it. And your project sounds lovely!
Tiana, Health Educator
Weekend Prep

I'm so glad to hear your positivity and committment!! Wonderful! You must be proud of yourself.
Let us know if the selective listening helps.
Tiana, Health Educator

Welcome, Chris!
I couldn't have said it better than Teebs has!  CBT is excellent- it just takes some time and effort. How are you doing today? What made you decide to post?
Please keep us posted on how you are doing.
Tiana, Health Educator