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ANXIETY CHALLENGE: 2011
Ok, I figured we could do a little challenge. This isn't a contest, or a competition, more like a self challenge with us sharing our experiences to help others.
I strongly believe that a big part of overcoming anxiety is facing our fears, whatever they may be. This is why CBT helps so many with the exposure therapy. It's so much easier for us to avoid the things that scare us....which only reinforces the anxiety.
So, let's challenge ourselves a bit. There is no goal too big or too small. There is no challenge that isn't helpful! I ask everyone to come up with one goal for yourself and post it here. Then, when you have acheived the goal (or not), share your experience. There isn't any kind of time limit, you go at your own pace. I feel that it is important to pick reachable goals. For example, if someone has a severe phobia of flying, it isn't realistic to set a goal of taking an international flight. A good starting goal would be driving to the airport and looking at the planes. Another example would be...if you fear a certain store you've had a panic attack in, set a goal to sit in the parking lot, or walk around in the store for 5 minutes. If you are having obsessive thoughts and are madly searching the web, you could challenge yourself to shut off the computer for so long each day. If you are overthinking something, you could challenge yourself to get up and get out of the house each time the thoughts enter your head, instead of indulging them.
These kinds of things certainly take us out of our comfort level a bit, which is why it works, it gives us confidence and makes us relaize we CAN do these things, and that nothing bad will happen. Your goal can be anything...something that challenges your fears and will give you a sense of accomplishment.
This isn't about winning..and even if you don't reach the goal you've set for yourself, that's okay too. Just reading about other's experiences helps a lot. Sometimes we have to reassess our goals down the line anyway.
I'll go first...one of our local highways has ALWAYS been very anxiety producing for me as I had a horrible panic attack while dirving this route years ago with my kids in the car. This is a bit of a bigger goal for me, and it may take me some time, but my goal is to drive that route.
Let's get out there and face our fears a little bit and help each other realize that we all CAN do this!
I strongly believe that a big part of overcoming anxiety is facing our fears, whatever they may be. This is why CBT helps so many with the exposure therapy. It's so much easier for us to avoid the things that scare us....which only reinforces the anxiety.
So, let's challenge ourselves a bit. There is no goal too big or too small. There is no challenge that isn't helpful! I ask everyone to come up with one goal for yourself and post it here. Then, when you have acheived the goal (or not), share your experience. There isn't any kind of time limit, you go at your own pace. I feel that it is important to pick reachable goals. For example, if someone has a severe phobia of flying, it isn't realistic to set a goal of taking an international flight. A good starting goal would be driving to the airport and looking at the planes. Another example would be...if you fear a certain store you've had a panic attack in, set a goal to sit in the parking lot, or walk around in the store for 5 minutes. If you are having obsessive thoughts and are madly searching the web, you could challenge yourself to shut off the computer for so long each day. If you are overthinking something, you could challenge yourself to get up and get out of the house each time the thoughts enter your head, instead of indulging them.
These kinds of things certainly take us out of our comfort level a bit, which is why it works, it gives us confidence and makes us relaize we CAN do these things, and that nothing bad will happen. Your goal can be anything...something that challenges your fears and will give you a sense of accomplishment.
This isn't about winning..and even if you don't reach the goal you've set for yourself, that's okay too. Just reading about other's experiences helps a lot. Sometimes we have to reassess our goals down the line anyway.
I'll go first...one of our local highways has ALWAYS been very anxiety producing for me as I had a horrible panic attack while dirving this route years ago with my kids in the car. This is a bit of a bigger goal for me, and it may take me some time, but my goal is to drive that route.
Let's get out there and face our fears a little bit and help each other realize that we all CAN do this!
Score 2 for me!!! I stopped flipping over chairs to check for spiders! I figure it this way: if there is one, it probably wont crawl on me. And even if it does, i will just brush it off. It won't kill me, thats for sure. :)
well i went to my dental appt, i was soooo anxious, 2 hours later and only the xrays and exam done I am going to reschedule for the cleaning, enuf was enuf. I was between 2 kids, one 4 year old with an emergency extraction, and a older child freaking and gagging. arg!!! I felt so bad for the 4 year old I was torn between comforting him and knowing my anxiety was rising to almost out of control. But instead I stayed and did what i needed to do except for the cleaning, but now, i found i need a crown, deep cleaning, and a crown, i can't afford any of this so ya that *****, but i am also completely freaked out about going back. so yay me!!! i went, but now the challenge of going and getting work done.
Yay Blu! That's an accomplishment! I'm not so sure about Arachnophobia...that may be a bit much! While I don't care for spiders too much, it gave me the heebie jeebies!
How about a nature program about spiders? You would be exposing yourself to seeing them, but also learning interesting info about them that may take some of the scary aspect of spiders out of the equation for you.
How about a nature program about spiders? You would be exposing yourself to seeing them, but also learning interesting info about them that may take some of the scary aspect of spiders out of the equation for you.
Thanks for this thread, and your kind words. Most people IRL do not get it at all. So thanks!
I took the higher dose again today, so we'll see how it goes!
I took the higher dose again today, so we'll see how it goes!
Score 1 for me!!! I watched Lord of the rings Return of the King last night (again). There is a part in it where the hero fights a ridiculously huge and menacing tarantula. I have never seen this part of the movie before, since I always closed my eyes before. This time, I forced myself to watch the whole scene. I told myself that this is not reality, and just movie-thrill stuff, and was able to watch the entire thing without a hitch!!! YAY me!!! :)
Now I'm considering renting "Archnophobia" (the movie)... not so sure about that tho...
Now I'm considering renting "Archnophobia" (the movie)... not so sure about that tho...
I think everyone is doing GREAT with their goals! Wow! I personally have not even started thinking about mine, so I'm impressed!
Erin, eating pizza, yay! DJ making the dentist appointment, way to go! "nobody" driving up the street! These are seriously big strides! I hope you are all celebrating the accomplishments! Maybe now set a different goal, or repeat the first one again a few times, until you become less scared.
Persephone...I've been reading about your struggle with meds, along with canuck and turkee's. You guys are all VERY brave and as hard as it is, you all are sticking it out. That's wonderful! You should be proud of yourself!!
JG...don't be hard on yourself. Look at me? I have done nothing about mine at all yet. I think we just need to stay patient with ourselves and go at a pace we're comfortable with, while challenging ourselves a bit.
Keep the goals and stories coming, this is great!
Erin, eating pizza, yay! DJ making the dentist appointment, way to go! "nobody" driving up the street! These are seriously big strides! I hope you are all celebrating the accomplishments! Maybe now set a different goal, or repeat the first one again a few times, until you become less scared.
Persephone...I've been reading about your struggle with meds, along with canuck and turkee's. You guys are all VERY brave and as hard as it is, you all are sticking it out. That's wonderful! You should be proud of yourself!!
JG...don't be hard on yourself. Look at me? I have done nothing about mine at all yet. I think we just need to stay patient with ourselves and go at a pace we're comfortable with, while challenging ourselves a bit.
Keep the goals and stories coming, this is great!
lol i hear ya!.....
my anxiety been up the past few days too....hopefully from just upping my dose 3 days ago....this jittery feeling is scary =(
my anxiety been up the past few days too....hopefully from just upping my dose 3 days ago....this jittery feeling is scary =(
I'm kinda of failing at my goal actually. OCD makes me want to have things done RIGHT NOW and when I cannot do that and put it behind me so to speak, I feel anxious. So for the past few days I have been more anxious than normal. My house is not that bad and I believe I have some strategies in place to move foward. It is all an investment and stop worrying about money was my goal. So apparently I need to work a little harder on it. I wish the subconcious would work harder on letting it go as well!!!!!
Well, even though I didn't share it before, I set a goal for myself to bump up my meds today. I had to sit here at the table for a few minutes before I could take the pill, but I did it! YAY!
It was hard because I am afraid it's going to make my anxiety worse. Thanks!
It was hard because I am afraid it's going to make my anxiety worse. Thanks!
My goal is to stretch out the time I check on my baby after he has gone to bed. I want to get to a normal amount such as one or two times, and to not get up in the middle of the night to check on him. I will have to do this in baby steps I think, so to start am working on making myself wait 10 minutes when I have that impulse.
Well I was dizzy today didnt mention it and I drove as I have been avoiding driving for about 2weeks because of the dizziness although I did say to my husband at 1st I cant drive I am the D word but then I thought I can do it although it was right up the street and I did it yaaaay me and everybody! And driving should really be one of my goals because I so avoid it due to the D word and brain fog!
Go back to the dentist for a checkup and cleaning, huge anxiety, Made the appt!!!!! next thursday, o my gosh o my gosh o my gosh. will need you all muchly. i don't know if you remember but a few months ago you had to help me thru getting a tooth pulled so this should be easy right? right??? lol. AND be ok going somewhere alone (i have agoraphobia as well) too much , I think not, just the right bite to take, thanks!!!!!!!
I ate two slices of pizza tonight! I love pizza but never eat it because it scares me. I'm kind of anxious after eating it but i did it. So its a start!
I'm bumping this.
What terrific goals....very unique per the person. I also like that some of you picked a range of goals (easier and harder). Always start small and work your way up!
Hopefully others will join in.
No progress for me yet...I probably should take my own advice, I set a pretty crazy goal for myself. It gives me butterflies just even thinking about it.
What terrific goals....very unique per the person. I also like that some of you picked a range of goals (easier and harder). Always start small and work your way up!
Hopefully others will join in.
No progress for me yet...I probably should take my own advice, I set a pretty crazy goal for myself. It gives me butterflies just even thinking about it.
I have really bad emetophobia and I'm going to challenge myself to eat food that I love but scares me to eat. I generally stick to bland foods so they won't upset my stomach but I would love to eat a big yummy burger or some sushi. I used to LOVE sushi but I started letting my fear control what I eat. I will also love to be able to eat in a restaurant even if it consists of a small appetizer or something because I am terrified of eating in public. Those are my goals.
Love this my goal is when I become anxious and start to get dizzy I will try not to feed it and say repeatedly how dizzy I am I will try to start a positive statement maybe saying ok this is just for the moment and this will pass and NOT surf the net and read over and over the pmdd and perimenopausal forms as this makes the dizziness worst! Thanks Nurse Girl!
Hey! Great idea, I'm in! My challenge is to overcome my arachnophobia (fear of spiders).
Goals:
#1: to not panic when I see a spider.
#2: to know that spiders are not here to harm me.
#3: to be able to look at a spider calmly.
#4: to allow a spider to be nearby, and remain calm.
#5: to be willing to look at spiders calmly.
#6: to allow a spider to come close to me.
#7: to touch a spider.
#8: to hold a spider.
Okay, so, #1... not panicking when I see a spider... I will work on that. :)
Goals:
#1: to not panic when I see a spider.
#2: to know that spiders are not here to harm me.
#3: to be able to look at a spider calmly.
#4: to allow a spider to be nearby, and remain calm.
#5: to be willing to look at spiders calmly.
#6: to allow a spider to come close to me.
#7: to touch a spider.
#8: to hold a spider.
Okay, so, #1... not panicking when I see a spider... I will work on that. :)
Like those goals ladies!
Make sure you update the thread with your progress!! :0)
Make sure you update the thread with your progress!! :0)
everytime i start to panic im going to try not to search the websites for information cause all i get is negative ones. and i will also get up and get out my house when i start to feel some panic....
As my house seems to be falling down around me, my challenge is to not look at it from a dollar sign perspective and where is it going to come from, but the repairs as an investment for down the road and the money always comes from somewhere. :) I will repeat this to myself as often as is necessary...which might be quite often!
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