Hey this is my first post here. I am going to be logging my progress on step by step here. This might help some people understand what the program is about and will also keep me focused in seeing the program through.
Firstly i'll explain the severity of my anxiety. I'd say its moderate. It's mild enough that I can start conversations with "safe" (Family or not intimidating) people/zones but severe enough that I have low self esteem when facing people and with unfamiliar people I can get really anxious. The anxiety doesn't stop me from working in an office and i've travelled to numerous international destinations even but I suffer from anxiety everyday going out.
Since tape 1 is essentially an introduction to SA and isn't a therapy tape I won't discuss it here but for those that don't know-It basically explains what SA is and what are it's symptoms and it's history etc.
I've already done with 2 days of the therapy so I am to going to explain what is to be done the first week and provide my day 1 and day 2 logs as separate posts.
What is to be done the 1st week-
a) Practice slow talk aloud (doesn't mean shouting just speaking) 10 minutes a day preferably to a piece which is positive, calming or relaxing.
b) Try catching ANT's and distract yourself after. (This depends but initially this is an all day task noticing they are there, catching them and then distracting yourself. If done correctly you will experience calm and relaxation at least for 10 seconds up to hours depending on success)
C) Slow talk aloud 3-4 appropriate Rational coping statements twice a day.
DONT's
Do NOT use slow talk your first week. As suggested practice for a week then start with a relative or safe person. Go on from there.
Firstly i'll explain the severity of my anxiety. I'd say its moderate. It's mild enough that I can start conversations with "safe" (Family or not intimidating) people/zones but severe enough that I have low self esteem when facing people and with unfamiliar people I can get really anxious. The anxiety doesn't stop me from working in an office and i've travelled to numerous international destinations even but I suffer from anxiety everyday going out.
Since tape 1 is essentially an introduction to SA and isn't a therapy tape I won't discuss it here but for those that don't know-It basically explains what SA is and what are it's symptoms and it's history etc.
I've already done with 2 days of the therapy so I am to going to explain what is to be done the first week and provide my day 1 and day 2 logs as separate posts.
What is to be done the 1st week-
a) Practice slow talk aloud (doesn't mean shouting just speaking) 10 minutes a day preferably to a piece which is positive, calming or relaxing.
b) Try catching ANT's and distract yourself after. (This depends but initially this is an all day task noticing they are there, catching them and then distracting yourself. If done correctly you will experience calm and relaxation at least for 10 seconds up to hours depending on success)
C) Slow talk aloud 3-4 appropriate Rational coping statements twice a day.
DONT's
Do NOT use slow talk your first week. As suggested practice for a week then start with a relative or safe person. Go on from there.