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13 years ago 0 653 logo logo logo logo logo logo logo logo logo logo 0
Needing Clarification: Please share your insights if you can...

Hi Queens,
 
Great answers from Sunny and Davit! I'm going to be out of a job if this keeps up! Just kidding, of course. The experiences of other members are invaluable and it's great to have people willing to share them.
 
Since you asked for more.. A doctor told me of a patient who went on an SSRI, who described her change like tuning in a radio station when it's not quite on the right number. Of course, not everyone needs medication, but for those who do, I like to think of it as getting them back to centre. It' like getting the foundation right so the next part you build is stable. Then the CBT is the next logical step.
 
Some medications need dosing adjustments, so that means it takes longer to be effective. Sounds like yours is helping already, which is great and not uncommon. Soon enough, you will be wanting to get back to the program to do the activities and readings, to start re-wiring your brain for a great future!!
 
Please keep us posted!
 
 
 
Tiana, Health Educator
13 years ago 0 653 logo logo logo logo logo logo logo logo logo logo 0
exposure to distressing thoughts - discuss Nov. Ask the expert question

Hi All,
 
Good discussion here. True that feelings are not facts, nor are beliefs necessarily. Cutting off the supply lines is a great analogy!
 
Just wanted to add my two cents about core beliefs. I think they are the beliefs we have about ourselves that we may not even realize we have. For example, let's say you are dating and dating and can't seem to find someone to love, or someone you like doesn't return your affection. You might call yourself a loser, or think you have the worst luck ever, or figure you will be single forever. However, if you dig really deep underneath, you may feel you are not worthy of being loved, and the negative self-talk and experiences can re-affirm that idea without you realizing it. That belief can be hidden way at the centre of your being, hence the word 'core'. They are ideas that we keep locked up inside 'cause they are usually too painful to face, and we may not be able to understand why we have developed them. I think they often can develop when we are young so can't express ourselves or don't understand why our needs are not being met. (I'm purposely being vague because this is such a huge topic!) This is where CBT comes into play- you re-train yourself in your thinking patterns, and if you can face your core beliefs, you might be able to get at the reason they exist, therefore taking away their power.
 
Wow, pretty deep stuff for a Saturday morning!!
 
 
 
Tiana, Health Educator
13 years ago 0 653 logo logo logo logo logo logo logo logo logo logo 0
exposure to distressing thoughts - discuss Nov. Ask the expert question

Hi Davit,
 
I hope I didn't come across as suggesting that one shouldn't try to deal with core beliefs. It would appear that some of our ideas overlap. I would argue however that the tape/selt-talk in our heads has to become positive before we believe it to be true. Did not the negative self-talk do that as well? To use my example again, if I start saying 300 times a day, every day, to myself "I am worthy of love", then I might start to believe it because it will be replacing "I am a loser". This is an example of CBT- the proof doesn't need to be there to change the thinking. Hope this makes sense!
 
Tiana, Health Educator
13 years ago 0 653 logo logo logo logo logo logo logo logo logo logo 0
exposure to distressing thoughts - discuss Nov. Ask the expert question

Hi Davit,
 
Again, I think we are mostly on the same page with these ideas! You certainly are right about triggers, and I totally agree that self-talk cannot be just a mantra. It has to be focused on, and the person has to be open to accepting it as truth, at least initially. And this is based on my personal experience, FYI.
 
Somebody else join in this excellent discussion!!
 
Tiana, Health Educator
13 years ago 0 653 logo logo logo logo logo logo logo logo logo logo 0
Needing Clarification: Please share your insights if you can...

Hi Queens,
 
Glad you are doing well.
 
Kind of a complex question to answer... To be simple, let's just say that serotonin is synthesized from other protiens, and therefore you need to ingest those proteins as well as be doing the right things for that synthesis to take place. Like ususal, some of those 'right things' are getting enough sleep and nutrition, and generally taking care of yourself. When serotonin is produced, your brain uses it to make your mood positive.  Factors affecting serotonin levels are diet, stress, and even sunshine, (hence the reason for Seasonal Affective Disorder). So, it would be wise to be aware of these factors in your life to maximize this 'happy hormone' in your brain. 
 
Tiana, Health Educator
13 years ago 0 653 logo logo logo logo logo logo logo logo logo logo 0
Airplane Flight

Hi Lauryn,
 
I'm proud of you for reaching your goal of the flight without medication! It's great that you now have this positive experience to draw on in the future. And it's wonderful that you are willing to conquer this by facing your fears and repeating your experience. What do you think was the key item that allowed you to be successful that day?
 
Tiana, Health Educator
13 years ago 0 653 logo logo logo logo logo logo logo logo logo logo 0
Session 7 Walkthrough

Hi Upsidedown,
 
You are correct. Finding out your triggers is important. Remember that different ideas and resources will be more or less effective based on each individual person. This session may not ring true with you and Teebs, and that is ok!
 
So, with respect to the questions about session 7:  Often, once someone is triggered, the 'cure' to prevent some people from going into a full blown panic attack is to moderate the physical symptoms. For some people, the body's reaction to anxiety in turn causes more anxiety. So, one concept is that you expose yourself to the physical sensations that you usually associate with a panic attack and you stay in the situation long enough so your anxiety goes down. By doing panic simulation you’ll teach your body that physical sensations are not that bad and actually cause no harm. This is also an example of CBT when you think about it.
 
Maybe other members have had experiences with success based on dealing with triggers vs dealing with the physical symptoms...
 
Tiana, Health Educator
13 years ago 0 653 logo logo logo logo logo logo logo logo logo logo 0
exposure to distressing thoughts - discuss Nov. Ask the expert question

Hi Upsidedown,
 
Please don't be worried about causing controversy! There are lots of ideas and opinions in the world and we welcome them all here. In our role as Health Educators, we will jump in if we see information that could be harmful, offensive, or inaccurate.
 
 
Tiana, Health Educator
13 years ago 0 653 logo logo logo logo logo logo logo logo logo logo 0
Rebuilding Your Self-Esteem

Members,
Has an illness, addiction or other left your self-esteem in the gutter? In the weeks to come, we will be exploring various strategies to help rebuild your self-esteem:
• Make a list of all your successes and read it everyday.
• Surround yourself with positive, supportive people. You are who you hang around with.
• Pick a mantra and repeat to yourself every morning and in times of self-doubt
• If you’re struggling in an academic or work-related situation, ask for help! Or do some research; attend a seminar or workshop to increase your competence.
• Seek outside help like a counselor, support group or peer mentor.
Please add your thoughts on rebuilding your self-esteem! More tips to come next week!
 
13 years ago 0 653 logo logo logo logo logo logo logo logo logo logo 0
Exposure Work

Thanks for your post, Red! That will be very inspirational for many folks. And it's good to note that it takes time, which you were willing to put in.
 
Someone probably has a better answer for Teebs than I do.... But, Teebs, stay focused on your goal and don't give up based on your inaccurate idea that it was all for nothing. Focus on the success. A baby step back is OK! Difficult changes take time and patience.
 
 
 
Tiana, Health Educator