Home / Health Educator´s Corner / Cipralex and feeling sad

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Courage1984 Sep 12, 2017 (08:11 PM)  

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Are you sure? 


How was the mood disorder. Ill email you. Ofcourse.

Amet Sep 12, 2017 (07:39 PM)  

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Hey! Do you think I could email you? Or if you can email me. I don't mind putting my email on here. 

Amet Sep 12, 2017 (07:25 AM)  

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I wish that was true this time lol.

I was feeling great Sunday. Yesterday I just could not stop thinking of my breathing every second of the entire day and then on the way home I had a bad panic attack in the car. It made me feel really sad :(. 

Courage1984 Sep 11, 2017 (08:34 PM)  

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How are you doing Amet? 


They say no news is good news lol.

Amet Sep 09, 2017 (09:46 PM)  

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Thank you!! :).


I hope you had a good day too! 

Courage1984 Sep 09, 2017 (09:36 PM)  

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Omg!!!


Congratulations!! 

Im sure youll look beautiful and your wedding will be magical!!




Amet Sep 09, 2017 (09:25 PM)  

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You're awesome! It's been so so helpful to talk to you! I've been trying to think about all these things you've said today and other days and it's been helping.

Also I think I found my wedding dress today so that made me super distracted for a few hours which also helped lol. 

Courage1984 Sep 09, 2017 (09:09 PM)  

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But Amet,


Its important not to be discouraged. Expect anxiety to heighten at the beginning but it will decrease as you desensitize yourself from experiencing anxiety toward your breathing.

This will require courage. You can do it. Youre at a fork in the road: Face anxiety -->Short term pain for long term gain vs  Accommodate anxiety by resorting to safety behaviours ---> short term gain for long term pain. 

For God's sake youve got a wedding to plan, parties to go and life to live!!


Amet Sep 09, 2017 (08:14 PM)  

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That was a great post. I really need to stop fearing it as much as I do and feeding into it. Sometimes it's hard and I feel defeated. I have to keep reminding myself it's not going to just be uphill and ill fall sometimes and that's okay.


Hahaha that's awesome. 

Courage1984 Sep 09, 2017 (08:01 PM)  

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I just realized that I posted a response to you in another completely unrelated thread hahaha. Gosh. I really need to take fish oil.

Courage1984 Sep 09, 2017 (07:41 PM)  

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So calmness behaviour:


1985 Dr. Beck proposed a treatment manual for anxiety disorders in a 5 step stragety called AWARE.

A: Accept anxiety. Instead of fighting against it (in your case by controlling your breath, yawning, etc), agree to receive it; welcome it as part of the exposure experience.
W: Watch your anxiety. Observe the symptoms of anxiety in a nonjudmental manner. Rate your anxious experience and then watch it flow. Separate yourself from the anxiety and observe it like you were standing on the sidelines and watching a parade march by.
A: Act with anxiety. Normalize the exposure situation and act as if you conquered it.
R: Repeat the steps. Repeat steps 1-3 until anxiety decreases to a milder, more acceptable level.
E: Expect the best. Dont be surprised by anxiety. Learn to expect that you will experience anxiety in exposure situations. Correct any false expectations that anxiety  can be utterly defeated for all time. Instead replace this with the goal of strengthening your ability to tolerate anxiety. In this way you take control of anxiety rather than letting it control you. Source: The anxiety & worry workbook.

Amet Sep 09, 2017 (06:15 PM)  

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I just don't know what new behaviours to practice. Besides trying not to control the breathing and not yawning or taking deep breaths.

Also yes I need to get rid of plant x! Lol. I like that plan.

You are so great at explaining this and making me at ease with your explanations. You make it make so much more sense. 

Courage1984 Sep 09, 2017 (06:12 PM)  

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I totally understand.


Being aware is the first step to changing your thought pattern. You are bringing  the unconscious to the conscious. You are building new neural pathways. The critical thing here is you must practise, practise, practise these new behaviours. 

Think of anxiety as plant x and your new behaviour as plant y. They are both same in size and type. What you are doing by practising the new calm behaviour, is watering plant y and not plant x. If you  are are still practising nervousness by way of your security behaviours, you are watering plant x. Thus by practising the new behaviour, plant y gets strong, stronger, strongest while poor plant x is slowly wilting, drying and dying. What behaviours you practise determines which plant grows stronger.

Amet Sep 09, 2017 (05:45 PM)  

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Hahaha you definitely deserve a gold star!

I'm constantly aware of my breathing even when I'm not anxious! But I will try that just focus on what I'm doing in the moment and just say oh well these symptoms will pass. I feel like the hardest one for me to break will be the controlled breathing since that one I find myself doing it without even being aware just trying to deepen my breathe. 

Courage1984 Sep 09, 2017 (05:37 PM)  

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Now wheres my gold star? Hahaha



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