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Exposure Planning Session 4


15 years ago 0 477 logo logo logo logo logo logo logo logo logo logo 0
Thanks Diva! This weekend was my birthday and I decided to have a small karaoke party with a few friends. I was really nervous because my friend was going to bring her best friend(the one I can't get used too), and other than that, I was worried if all will go well, altogether. But I just told myself, that it's my birthday, and I won't let anxiety ruin it. And if it does, it doesn't matter what my friends think, because if they are true friends, they will forgive me, and if not, then good-bye. But whatever the outcome, I figured I will learn something. So I did it! And I got really really anxious towards the beginning. We were stuck in a small room with 6 of us, no AC! It was really hard to breathe, especially to sing! What was I thinking?!! I thought to myself... to sing when I have anxiety and difficulty breathing... but singing is what I enjoyed most, and I was sad that I couldn't do it without feeling like dying! I let the others sing the rest of the way and as time passed, I started to relaxed. So many times, I wanted to tell them I wanted to leave, but I didn't. Towards the end, I was back to normal and I felt relieved... 3 hours was finished. I didn't really have to converse with the girl, but I was still intimidated by her. I wished I could've been my best... but I accept that I did my best in this condition. I was so tired at the end of the night.
16 years ago 0 2101 logo logo logo logo logo logo logo logo logo logo 0
Wow Miki, You should be so proud of everything you accomplished. That is so great. Congratulations on doing so well. Don't forget to celebrate your success. You know, I know it is hard to see something as a success since you found it hard and wanted to escape. But that is why it is such a success. You went there even tho you were nervous, you stayed all class even tho you were afraid and after all that you still drove home. Wow. Doing those things is even harder when you do fel nervous then when you are totally at ease so Kudos to you! And eventually, you will learn to see that you can deal with all this and you will be at ease. It was exactly like that for me too. I would make myself go places and I would be so afraid. But I made myself stay and eventually learned I could do it. And now, I find I have a good life and yeah I still have fears to conquer but I feel happy and I know I can deal with it. I just have to work hard and give myself time. Anyway, just wanted to congratulate you and let you know that it can get better and eaiser :) Celebrate you did really well :) -Diva
16 years ago 0 477 logo logo logo logo logo logo logo logo logo logo 0
Thank you guys for the inputs again. I think I will try out other therapists. I do like the one I have but I am curious of what others can do. DazedMommy, I totally have a bird on my shoulder too! I don't know how to let it fly away. But I guess that is why we are here. I have been 'avoiding' or keeping a distance with friends during this time of 'recovery' because I thought focusing on myself is the most important right now and loved ones tell me that I'm overwhelmed by them. But yesterday, I was really happy talking to one of my friends and I forgot about my negative thoughts for 30 mins. Maybe it's just him. But I haven't been happy like that for a long time. Today, I woke up early to go to a painting class. I figured I need to start something and do something to stop myself from thinking negatively. I was nervous again (the damn bird!) yet I got there. I started to get really anxious during the lecture and I really wanted to walk out. I started to get afraid again, but I forced myself to stay somehow. (I didn't want to be rude to interrupt the class. Aghhhh.) I am not too satisfied because I still wanted to escape, but I did do it. And I drove back home, on my own.
16 years ago 0 41 logo logo logo logo logo logo logo logo logo logo 0
Folks I see a Dr. type guy once every couple of months and I really think it is worth it. He just lets me ramble on and is very supportive. He sometimes asks leading questions to get me to explore the answers. I must admit however, as one of you so succinctly put it, when I first went to him I though he was going to say I was crazy or judge me etc. It was nothing like that however and although it has taken me quite a while I now am not as anxious going to see the person who is helping me. Again the irony of anxiety. I do know of people who have changed therapist and eventually found the right fit. So keep trying it can be quite helpful. I too am still working on Session 4 exposure and it really is baby steps. I mean who in their right mind would move toward that which makes us feel anxious. I completed a real small exposure exercise (as suggested to start with) was successful and felt so proud of myself. I'm working up to a bicycle ride from Niagara falls to Cornwall by myself so I really want to practice exposure so I can successfully get back to the things I used to do! The beauty of a small exposure experiment is that if it is not very successful then hey it is only a small thing but if it is successful it feels as if I've achieved something big! A bit cheeky eh! lol Michael
16 years ago 0 2101 logo logo logo logo logo logo logo logo logo logo 0
Hi Miki and Dazedmommy, You both should be really happy with yourselves for all the great steps you are taking to take care of yourselves! Good for you! As for therapy, I agree with Danielle that you should talk to your therapist if you need more from your sessions. As for being judged, therapists don't judge, it is their calling not to. But hey, you can shop around for a therapist. You try one and if you don't like him get a new one. Nothing says you have to stick with the first one you meet. I shopped around lots but now I am super happy with my therapist :) Anyway, gotta run, got a session with my therapist lol! -Diva
16 years ago 0 313 logo logo logo logo logo logo logo logo logo logo 0
Hi Miki Congratulations on all of your steps! I just made the call to a therapist yesterday. I definately need to do something. For me it is the negative thinking, obsessive thoughts about random things that are bringing me down. My medication kept so much of "dormant" for so long that I never really learned to cope as I didn't have to, they went away. Well now that they are back I need a helping hand. You've inspired me by the steps you're making and I was so happy to read your story. I'm nervous about therapy in fear of being judged, or being told "I'm crazy" or I can't be helped.. lol.. Another set of irrational thoughts to worry about... and my cycle continues..lol. So far though I continue to get out everyday to walk, excercise and shop as well I continue to socialize and keep all my commitments so I think I'm faring all right. Just frustrated by my thoughts and inability to challenge them succesfully. The fact that they are so random and come out of the blue to is a real "bummer"... I feel like even on good days the anxiety is perched on my shoulder or just hanging above me waiting to drop... ick.... Thanks for listening :)
16 years ago 0 8760 logo logo logo logo logo logo logo logo logo logo 0
Miki, Fantastic! You should be very proud of yourself! If you feel your sessions aren't as productive as they could be, talk to your therapist about your concerns. I'm sure you can likely find a better way to make the most of your time together. In preparation for the arrival of the friend you don't like, you may want to search mod' corner. There are quite a few threads on assertive communication & communication skills. Danielle, Bilingual Health Educator
16 years ago 0 477 logo logo logo logo logo logo logo logo logo logo 0
Update: I've been taking walks twice a day from this week and have been doing aerobic exercises regularly. When I am doing these things, I feel the most alive, happy, and proud. I've also been driving around the block everyday and today I went to see my therapist(I drove myself). I was neutrally anxious, depressed, yet ok, at the same time today (a 'blah' feeling) so when I drove to the therapist myself, I was worried. His office is close by and I was able to get there. :) Sometimes I wonder if my sessions with my therapist is going anywhere, but I will admit that I feel some relief after coming out of his office. Today we discussed about how I am obsessive about my negative thoughts. I do realize how I seem to be holding on to it with a grip. For some reason, I just can't let it go. And I don't know why, but I guess it is a start to realize the problem. This weekend is my birthday. My friend is coming to see me and she might bring her best friend with her, who is someone I can't get along with. My friend doesn't know how I feel about her best friend, because... how can I tell her when it's her best friend?? Anyway, half of me is like, whatever... things will happen as it happens, and the other half of me is really nervous about encountering the best friend. Anyways, I just had to let this out. Thanks for reading. And all your supports and stories are another one of my reliefs from all this. Thank youssss!
16 years ago 0 2101 logo logo logo logo logo logo logo logo logo logo 0
Wow Miki, you should be very proud of yourself. You went out when you were feeling anxious ans I agree with Dee, that is soooo hard to do. Remember to congratulate yourself and celebrate your successes. You deserve it! -Diva
16 years ago 0 778 logo logo logo logo logo logo logo logo logo logo 0
Small steps is still great Miki . Im trying to do the same too . You still went out , thats quite something when you are feeling anxious . Well done .

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