Psycho-Babble Psychology | about psychological treatments | Framed
This thread | Show all | Post follow-up | Start new thread | List of forums | Search | FAQ

Re: Help rskontos

Posted by Kath on March 2, 2008, at 19:16:12

In reply to Re: Help, posted by rskontos on March 2, 2008, at 9:40:53

In the group, the doctor highly recommends not taking pharmaceuticals! I was pretty surprised. She mentioned a few books about that viewpoint & I think even one book about getting off medications!

You asked what I do for anxiety. Last Monday the GT doctor taught us a really good 'template', she called it. It's to bring oneself into the present, as a tool to help not worry. I used it in the car on the way home & it actually worked.

She said it is VERY important to use the exact words she taught us.

Here it is:

It's using our senses (5) to get out of our 'head' focus in the 'now'.

Say, "Now I Am Aware of SEEING -----"

"Now I Am Aware of HEARING----------"

"Now I Am Aware of SMELLING---------"

"Now I Am Aware of TASTING--------"

"Now I Am Aware of TOUCHING-----------"

for ex:

Now I am aware of seeing the blue sky.

Now I am aware of hearing the engine of the car.

Now I am aware of smelling the hot chocolate in my cup.

Now I am aware of tasting a sweet taste from the hot chocolate.

Now I am aware of my hands touching the steering wheel.

Then I repeated it, trying to notice different things. If I couldn't notice different things, & the only thing I could notice was what I noticed before, I just said that.

Then I repeated it 2 or 3 more times.

I felt MUCH calmer. Quieter in my mind. Settled down. And those feelings stayed. When a worrying thought came into my mind, I did the exercise again 3 or 4 times.

I find it QUITE GOOD. I guess I could go through the day doing it as necessary!!!!

Next day I used it again. I did it slightly different. I found that for me, seeing & hearing were the easiest. And I noticed that when I said, "Now, I am aware of hearing the car engine" or some other sound, it pulled me into the present WAY more than any other sense. So I decided to just keep saying that one. So........

Now I am aware of hearing the windshield wipers.

Now I am aware of hearing the water splashing under my tires.

Now I am aware of hearing the gears change.

Now I am aware of hearing that truck drive by.

etc. It kept me RIGHT in the 'now' & was actually quite enjoyable. Felt one heck of a lot better than worrying!!!

I've been using it every day since, when i start to worry or feel anxious or a 'sense of impending doom'

Sometimes I have to do it for a couple of minutes, but so far, it has worked to 'chill me out' every single time I've used it. I love it because it's:

free

portable

private (unless I say it out loud, as I tend to if I'm alone or in my car)

easy

has no side effects

:-)))

I'm tending to feel more anxious as today goes by. (And yes, I have been using what I'm calling "the here & now exercise".) I'm hoping that being at group tomorrow morning will help my anxiety. I'll be really interested to see if it does.

I'm so glad yoga helps you. I had started taking Tai Chi classes. Was sick after Christmas & haven't gotten back into the swing of the Tai Chi as I forgot it, but purchased a DVD from teacher, so I can watch & learn then return to class. I hate being there & not knowing what the HECK I'm supposed to be doing!

hugs, Kath

Oh yes, I also use EFT (Emotional Freedom Technique) www.tapping.com

Also TAT

http://youtube.com/watch?v=KRXdQNA3aEk

and www.tatlife.com

Please feel free to ask me any questions about these methods. K

 

Thread

 

Post a new follow-up

Your message only Include above post


Notify the administrators

They will then review this post with the posting guidelines in mind.

To contact them about something other than this post, please use this form instead.

 

Start a new thread

 
Google
dr-bob.org www
Search options and examples
[amazon] for
in

This thread | Show all | Post follow-up | Start new thread | FAQ
Psycho-Babble Psychology | Framed

poster:Kath thread:814996
URL: http://www.dr-bob.org/babble/psycho/20080226/msgs/815811.html