Because I am bipolar, now I am fighting with depression and I need to plan pleasant activities and getting involved in activities. Until 1 month ago I was feeling with anxiety and exposure work have help me to deal with anxiety.
The biggest help to getting me to leave my house and start expanding my horizons was Lesson 3... Challenging Negativity... the section with the 10 questions. What a wonderful tool! At first I used it everyday... several times a day. Don't need to do it so much anymore... but when I do... almost instant relief from whatever I am in fear of. Questioning my fears has made a lot of them dissipate because they just don't hold up to scrutiny. Questions like... "What is the worst thing that can happen?" "How likely is it to happen?" "How bad would it be?" A lot of times, when I start questioning the fear I realize the worst thing has already happened and it wasn't so terrible after all. I guess it is different for everyone.... which questions are most helpful.
Starting with the 10 questions was confusing at first. Perfectionists want to get it right.... and get it right now! Don't give up. It is worth struggling through to find what questions work for you... begin by writing the questions and the answers down. Keep doing it until it makes sense! Do not hesitate to ask for help on the forums. I could not have had such great success if I didn't have the encouragement and clarifications offered by the members and health educators here.
That's really encouraging and inspiring to hear that you overcame those fears from this program. Which part especially helped you because, I'm still afraid of the outside world and I'd like some tips.
Thank you Samantha and Davit... I do like these questions because they make me stop and realize how very far I've come. I forget to look at that sometimes. Thanks for the reminder! Davit, have you been busy in the garden?
It is great to hear that you have noticed a significant improvement since you have been working through the program. Continue to move forward in the program and keep posting often! It is great to see your contributions to the online community.
Members, how has exposure work helped you with modes of transportation?
I used to be so fearful of going out... traveling by any mode... I'm not anymore... not since I've been working through the program here. I not only don't have fear, I really enjoy driving, taking the bus, flying. Years of debilitating fear... gone. Pretty amazing.
Do you struggle with anxiety? Today we will be looking at sample exposure plans to help you overcome your fears.
If you fear taking the bus:
* Walk to a bus stop, sit on a bench and watch the buses and traffic
* Go to the bus stop and ride for one stop. Sit near the door or window. Walk back to the first stop and repeat for 1 hour.
* Repeat the previous step but for two stops.
* Repeat the previous step but for five stops. Then cross the street and ride the bus that will bring you back to your original stop.
* Repeat the previous step but sit at the back of the bus or far from the door.
* Repeat the previous step but on a different bus.
* Repeat the previous step but go to the mall or another destination
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