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Addiction

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2024-03-27 3:02 PM

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New Year's Resolutions

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Managing Drinking Community

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Water

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What motivates you?

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Quit Smoking Community

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Browse through 411.742 posts in 47.053 threads.

160,431 Members

Please welcome our newest members: Jgorilla, anna13, CCaballero, JJAY EVANGEL, VKATE DARLENE


13 years ago 0 221 logo logo logo logo logo logo logo logo logo logo 0
How To Make Friends

Hi Shari,
 
You're taking a lot of positive steps in your life and in the process you have learned many things about yourself. You have perservered through a challenging time in your life.
 
Congrats!
 
 
 
Helena, Health Educator
13 years ago 0 221 logo logo logo logo logo logo logo logo logo logo 0
Accomplishments and other Postive Things

Hi everyone,
 
Sunny, great insight on your last post!
 
Red, keep asserting yourself and doing things that make you happy! Its great to hear that you're feeling stronger. Keep going!
 
Helena, Health Educator
13 years ago 0 221 logo logo logo logo logo logo logo logo logo logo 0
Quick question

Hi Sea,
 
What are some of your worries or fear about seeing a doctor?
 
Members can you share your own experiences when you've had anxiety about seeing a doctor?
 
Helena, Health Educator
13 years ago 0 221 logo logo logo logo logo logo logo logo logo logo 0
Quick question

Hi Sea,
 
I encourage you to try "Exposure Work", under the panic program. This can help with the fear you are experiencing regarding doctor visits.
 
Members, great suggestions!
Helena, Health Educator
13 years ago 0 221 logo logo logo logo logo logo logo logo logo logo 0
Feeling Isolated

Hi everyone,
 
Sunny, the stone in the lake analogy is fantastic and great advice!
 
Teebs, it is really hard to deal with a shift in relationships. Often when we leave our work place, relationships with coworkers change. I would encourage you to focus on the person who is making an effort to be friends with you. It seems like this person cares about you, and that you could build a friendship with this person.  
 
Also, check your local community centre or craigslist, to see what groups or activities are available in your town. By joining a group, you can meet people with similar interests and building friendships there.
 
 
 
 
 
 
Helena, Health Educator
13 years ago 0 221 logo logo logo logo logo logo logo logo logo logo 0
Your Dreams

Hi everyone,
 
Red, its wonderful to hear that you are living your dreams. You are an inspiration!
 
To our members, travel is a theme in most of your dreams. You want to see and experience new things. Theres a lot of hope in these posts! You value new experiences and cultures.
 
If you can't travel right away, how can you see and experience new things in your daily life?
Helena, Health Educator
13 years ago 0 221 logo logo logo logo logo logo logo logo logo logo 0
Airplane Flight

Hi Teebs,
 
Thank you for the update!
 
You were able to find a solution that was right for you, and this is great. You know yourself, and what you feel comfortable doing! You will be able to take a plane in the future. Have a wonderful time on your trip. The train is wonderful way to travel!
 
Lauryn and Sunny, great advice. Thank you for sharing your own personal experiences.
 
 
Helena, Health Educator
13 years ago 0 221 logo logo logo logo logo logo logo logo logo logo 0
What does a support person mean to you?

Hi Dizzy,
 
I think what you've said is really positive. You're accepting others people's help in your road to recovery, and at the same time you know that you are strong enough to do it on your own.
 
How do you feel about what you want out of relationship?
 
Helena
Helena, Health Educator
13 years ago 0 221 logo logo logo logo logo logo logo logo logo logo 0
Topic: Box Breathing

Breathing in a slow, steady, and relaxed way from your belly can lead to a feeling of relaxation and calm, and can reduce the physical symptoms of generalized anxiety. In the next experiment we’d like you to practice some relaxed box breathing for five to ten minutes. Try it and see what happens.

For this exercise find a quiet and comfortable place to lie down on your back. A bed is fine. The floor is fine too. Here’s what we’d like you to d

1. Put one of your hands on your belly, just below your rib cage.
2. Put your other hand on your chest.
3. If the hand on your belly is moving up and down more than the hand on your chest, you’re breathing from your diaphragm, which is good.
4. If the hand on your chest is moving up and down more than the hand on your belly, try to move your breathing from your chest to your belly.

Box breathing may not be easy if you’re used to anxious breathing from your chest. For most people it’ll take a while to learn how to breathe in a relaxed way. Give yourself time to learn how to move your breathing from your chest to your belly. When you’ve moved your breathing from your chest to your belly, start to think about your breathing in a new way.

Normally when we think about breathing, we think of it as having two parts: breathing in and breathing out. Not any more. We want you to think about breathing as having four parts, like a square or a box. Breathing in and breathing out are two sides of the box, but there are two more sides. It is the two other sides that we want you to focus on.
 

If you pay attention to your breathing, you’ll notice it has four parts. We breathe in and we breathe out (sides 1 and 3), but we also actually pause twice with each cycle. We pause once after we breathe in, and once after we breathe out. So, our breathing really goes like this: breathe in on one, pause on two, breathe out on three, pause on four, breathe in on one, pause on two, breathe out on three, pause…

Sometimes it’s easier to notice the pauses. When we’re very relaxed the pauses are easy to spot. When we’re exercising or panicking, the pauses are harder to spot. But, they’re always there, no matter what.

What we’d like you to do is try box breathing for 5 or 10 minutes. Relax and breathe to a count of one, two, three, four. Breathe in on one, hold on two, breathe out on three, and hold on four. Like this:

 
Just keep counting to four over and over again. Slowly breathe in and breathe out. Make sure to hold between breathing in and breathing out for a few seconds. You’ll find that with a little practice your pauses between breathing will get longer. As you continue to do this you’ll find yourself breathing more slowly and more regularly, and you’ll notice yourself getting more and more relaxed.

If you find yourself feeling short of breath or feeling dizzy, or if feel like you’re hyperventilating or getting anxious, stop counting. Breathe normally for a little while and start again. It takes a little practice but you’ll soon find the pace that’s right for you.

If you like, you can try box breathing for five minutes a couple of times a day to see if it helps you reduce your g

13 years ago 0 221 logo logo logo logo logo logo logo logo logo logo 0
Questions about breathing for relaxation I started a new thread from an old one

Hi Dizzy,
 
Please refer to the Relaxation session in the Auxillary Sessions. There you can find information on the types of relaxation techniques and instruction on how and when to use them.
 
Members, what types of relaxation techniques have worked best for you?
 
 
Helena, Health Educator