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Downward spiral

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This Month’s Most Loved Posts:

Browse through 411311 posts in 46950 threads.

136,582 Members

Please welcome our newest members: 2121, Eau de Source, penapple, Willie Gordie, wanwrick


Role Transition and Strategies

Members,

Give this a try.
 
Step 1: Write down all of the positive aspects of your old role. What did you like or enjoy most about the old role? What aspects of the old role do you miss the most?

Step 2: Write down all of the negative aspects of your old role. This can be very difficult to think about. However, there’s always at least something negative!

Step 3: Write down the negative aspects of your new role. Try to be as specific as possible and describe the negative aspects in as much detail as possible.

Step 4: Write down the positive aspects of your new role. This is the most difficult part of the exercise but you may be able to find some if you think long enough - and try hard enough. There may be something positive about your new role even if it doesn’t seem very big or important right now. If you can’t think of anything, ask the Support Group for help. Somebody may have been in a similar situation.

Step 5: Spend some time comparing the positive and negative aspects of your old and new roles. After looking at the evidence, was the old role really all good? Is your new role really all bad? You know what the challenges of your new role are. What are the potential opportunities? Is there any possible way to get anything positive out of your new role?

Step 6: Spend some time thinking about how your new role has affected your relationships. What were you like in your old relationships? What are you like in your new relationships? Is there anything you’d like to change in your behavior or communication style? What are your goals?

Step 7: Spend some time thinking about whether or not there is anything you can do to cope better with your role transitions. Are there any changes you can make in how you’re thinking or behaving? What specific changes could you work on?

Take the time to really think carefully about your role transition and complete the Role Transition exercises suggested above. This will be hard work and it’ll likely take some time. Most people who struggle with a role transition have trouble seeing anything negative about the old role - and anything positive about the new role. You may need help by getting a different perspective from a friend, or ask the Support Group for help. That’s what we are here for.

Was this strategy helpful to you?

Luciana, Health Educator
New Here

Hi Jen,

Thank you for sharing your story with us and welcome to the Panic Center Support Group. You said you are not sure if your hormones because of breast feeding are causing your anxiety / panic attacks to return, this is definitely something to discuss with your doctor on your next visit.

Have you had a chance to take a look through the Toolbox? There are many supportive tests, which are not daignostic tools, or a replacement for a doctor's advice, but they are there to prepare you with information which you can bring to your next doctor's visit.

There's also a Panic Program available for you. This program is 12-weeks and it is designed to help you better understand your anxiety/panic and give you some ideas on how to deal wtih it. Each session is based on the previous session, so we strongly advise that you work slowly through the program and not jump ahead.  

These tests may or may not be for you but they are "free".  If you have any question or concerns about the things in your "Toolbox" you can contact us at support@paniccenter.net.  

Also, do read through the posts of others on this forum, as they may share the same concerns and have the same questions you do.

Luciana - Health Educator

 

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:

Your Inner Voice
We all have one. A voice that although we cannot hear is constantly repeating messages that will either be reassuring if we have a good level of self-esteem, if we have a low self-esteem, the voice is a harsher critic. This voice also has a tendency to incessantly belittle accomplishments.

The Consequences of Low Self-Esteem
The consequences of low self-esteem can include: anxiety, stress, loneliness, increased risk for depression, problems with friendships & relationships, impaired academic & job performance, underachievement and increased risk for substance abuse.

Does your inner voice influence your behavior? Have you already experienced some of the consequences listed above because of your low self-esteem?

Feel free to share your experiences with us.

Luciana - Bilingual Health Educator
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:

Today's topic is about being kind to yourself.

Being kind to yourself is essential in rebuilding your self-esteem. This includes:

• Making sure you eat well, sleep enough and get active.
• Engaging in pleasurable activities
• Patting yourself on the back for ALL accomplishments, big or small!
• Remind yourself how great you really are! You have lots of strengths! And the weaknesses you’re not so crazy about, you can work on and grow into an even better version of yourself!
• Tell yourself it’s OKAY if you don’t achieve everything you had set out to do, big or small. Plans life and other need constant revision and remember you may have been put on a different path you can’t see yet.

What does this all have to do with self-esteem you might ask? Everything! If you don’t believe you deserve the basics and learn to start loving yourself, it makes it harder for others to do the same.

It is not selfish, it is self-nurturing!

What are some ways that you are kind to yourself?
 
Luciana - Bilingual Health Educator
New to the program..

Welcome back Asio,

You said that today would have been your first day at home alone. Check back in with us and let us know how it went.

I look forward to hearing about it.

Luciana, Bilingual Health Educator

Specific Problems in Communication III

Davit, you are right that sometimes we do have to deal with people who just seem to complain all the time, or argue for the sake of arguing, or in your case those who like to put the stress on your shoulders.

Memembers, what are some things you do, to deal with these types of situations?
Also, remember there is nothing wrong with walking away from destructive relationships, sometimes you just have to. You also have to remember, you cannot change other people, you can only change yourself.

Luciana, Bilingual Health Educator
Picture?

Hi Lisa,

Uploading a picture can be a bit tricky. If you go to the main forum page, you will see just above the Forum topics, in blue font "Support Group Options". Click on this and then you will see "Upload a new picture icon", if you click on Browse it'll ask you to select a picture you have on your computer. Select which picture you would like to upload (it may have to be a smaller size one to fit), then just under that you will see "Show your picture Icon" select "yes" for that option.

Don't forget to update your profile (at the bottom) and you are ready to go!

Let us know if this is helpful!

Looking forward to seeing which picture you choose.
 
 
 
 
 

Luciana, Bilingual Health Educator
Rebuilding your Self-esteem

Members,

Here are some more tips and strategies which can help to rebuild your self-esteem:

• Do not dismiss praise or recognition from outside sources. Say thank you. (This gets easier with practice)
• On the flipside, DO NOT accept put downs from others. This is a non-negotiable. Constructive criticism is now the accepted norm for you!
• Accept that not everyone will like you. It’s a fact of life. Some people just aren’t meant to be friends or lovers. Find people you do bond with and build relationships with them.
• Stop comparing yourself to others. You are unique. You are special in your own way and you have your own strengths. Change the focus back to you every time you feel yourself falling back into that old habit of comparison.


What do you find helpful when it comes to re-building your self-esteem? More tips to come next week!

Luciana, Bilingual Health Educator

Myth or Fact

Davit, I can see that you have certaintly done some research on this issue, thanks for sharing it with us.

You were asking if the right thoughts can stop panic attacks alone. This is easier said than done, but the brain is very powerful. It is the main "computer" which controls everything that goes on in our bodies. I think, if one was to try to stop a panic attack by just thoughts alone, it might be a bit difficult to do it from the very start.

You could definitely use your brain and your imagination to help reduce the intensity of panic attacks. There is a process called systematic desensitization which can be done with lots of practice and has been found useful in dealing with reducing anxiety / panic responses and phobias. The key to this practice is relaxation. First one must learn to be relaxed, whether it be by using breathing techniques or mental imagery. Then, you create a hierarchy of situations which may induce a panic attack, from the ones least likely to induce or cause the attack, to the ones most likely. You are then supposed to imagine yourself in each situation (starting from the least likely, to the most likely) and go through the relaxation technique practiced. Obviously this can take a long time, as different individuals vary in how much time they need to feel relaxed in a given situation, the key is not to rush.

The point is, by practicing this technique, individuals are better equipped to deal with the situations when they arise in real life.

I will have to do more research about it though, and I'll get back to you. This is just what I remember from one of my classes, and it stuck with me, because it made me realize just how powerful the brain really is.



 


Luciana, Bilingual Health Educator
Hi, not so new but not been on for ages

Hello Josy and welcome back to our community.

It seems like you are going through a lot right now, especially being unhappy with your new job. You say that there are no jobs at the moment, maybe you should try reaching out to family members and friends to see if anyone knows of any openings that may be suited for you.

In the meantime, I suggest reading through the program again to see what was helpful to you last time, that may help you deal with your anxiety.

You mentioned nervous habits, members, what are some things you do in order to deal with nervous habits?

Come back and let us know how you are doing.
 


Luciana, Bilingual Health Educator