Well, first I would like to sat that I am pretty happy with my week this week, I think I got good work done :) So here is how my week went: 1- Ok so for the goal of hanging out with my hubby that one went well this week also! So for that one I managed to have 3 sit-down suppers with him (had planned 3) as for the rest of that exposure work it got done 5/7 days. Really happy with this one! 2- As for my fear of exercise exposure I have managed to do it on 5/7 days. It poured and there was thunder ( I am afraid of lightning) for two days so it kind of put a cramp in my style lol). Also managed to keep up the exploring the neighbourhood on my own thing. So again, I am really happy with this one. 3- As for my exposure for managing to go back to my bed I managed to get it done 6/7 days. I am super pleased with this one! On top of it one of the times I became so relaxed I actually fell asleep in my bed! I hadnt managed to fall asleep in my bed since December! I am really happy with this! 4- For the cuddling exposure that went great and got done 5/7 days. 5- The interoceptive exposure went well this week. I find this is still my biggest challenge lol. But I did those 5/7 days. So yay! So my plans for next week are: 1- Keep things the way they are for the hanging with the hubby goal. I am planning to implement my next move on this one next week if all goes well this week :) 2- For the walking I will be remain 60 minutes brisk walking everyday while trying to explore my neighbourhood. (That is when I take my walk during the day, during the evenings I stay close to home). I think From now on I will not increase length of walk as much as try to increase speed of walk lol. I will see how that goes! 3- As for the getting back into my bed exposure work I am moving to the next step which is lying in bed 15 minutes with no distractions, not even music or anything. 4- Decided to move on to step 12 of my exposure plan. This one is going better and better! 5- For my I.E. I will try two new ones that kind of scare me. See how that goes. As for the sessions, I will remain one session 9 yet again since I feel I have not mastered the lesson it contains! I will probably not move on to session 10 for another 2 weeks. Ok so those are

Well, first I would like to admit that much of my exposure work did not get done last week for I spent much time with my husband and hey, I just felt plain lazy lol So here is how my week went: 1- Ok so for the goal of hanging out with my hubby that one went well! So for that one I managed to have 3 sit-down suppers with him (had planned 3) as for the rest of that exposure work it got done 5/7 days. Really happy with this one! 2- As for my fear of exercise exposure I have managed to do it on 5/7 days. Also managed to keep up the exploring the neighbourhood on my own thing. So again, I am really happy with this one. 3- As for my exposure for managing to go back to my bed I managed to get it done 3/7 days. Not so good this week lol. But it's ok :) 4- For the cuddling exposure that went great and got done 4/7 days. 5- I also got lazy on the interoceptive exposure this week. I find this to be my biggest challenge lol. But I did those 3/7 days. So my plans for next week are: 1- Keep things the way they are for the hanging with the hubby goal. 2- For the walking I will be trying 60 minutes brisk walking everyday while trying to explore my neighbourhood. (That is when I take my walk during the day, during the evenings I stay close to home) 3- As for the getting back into my bed exposure work I will keep it at lying in bed for 45 minutes with music on. 4- Staying at step 11 of my exposure plan for this week! 5- For my I.E. I will stick to the ones I tried doing last week and see how that goes... As for the sessions, I will remain one session 9 yet again since I feel I have not mastered the lesson it contains! Ok so those are my goals for this week! Have a great one everyone! -Diva

My goals are to learn: - to get used and not to be afraid of flying by planes - not to be afraid of anxiety and panic attacks (physical symptoms) - not to be afraid of relapsing depression - to be satisfied with myself in general

This is a great way to begin your week and challenge yourself! Good for you and please let us know how you are doing :) Josie ______________________________ The Panic Center Support Team.

Well, first I would like to say that even though some of my exposure work was not done perfectly I am still very happy with my week. 1- Ok so for the goal of hanging out with my hubby that one did not go so well this week because we were both really busy and kept not finding the time but hey when we did have the time we had fun :) So for that one I managed to have 2 sit-down suppers with him (had planned 3) as for the rest of that exposure work it got done 3/7 days. 2- As for my fear of exercise exposure I have managed to do it on 6/7 days. Also I have managed to roam about my neighbourhood all on my own while doing it so I am pretty happy with that. On top of it mid week I added 10 minutes slow walking to my 40 minutes brisk walking :) 3- As for my exposure for managing to go back to my bed I managed to get it done 6/7 days. It is going really well. 4- For the cuddling exposure that went great and got done 5/7 days. 5- I also did my interoceptive exposure this week. I started with the ones that scared me least lol. But I did those 5/7 days. So my plans for next week are: 1- Keep things the way they are for the hanging with the hubby goal. 2- For the walking I will be trying 50 minutes brisk walking everyday while trying to explore my neighbourhood. (That is when I take my walk during the day, during the evenings I stay close to home) 3- As for the getting back into my bed exposure work I will bump it up to lying in bed for 45 minutes with music on. 4- For the cuddling exposure work I will jump a good many steps because I feel ready for it. This puts me at step 11 lol! 5- For my I.E. I chose the four next scariest ones and I will give those a try everyday for the next seven days and see what happens! Ok so those are my goals for this week! -Diva

Members, Time to check in! What are your goals for the week? Danielle ____________________ The PC Support Team

Well, after reading wholesale's reply to my post i guess I will be adding a bit of daily Interoceptive exposure to my list of things to do lol -Diva

Ok for this week I am keeping my goals the same as last week and I am not going up in any of my plans. 1- For the goal with the hubby we did the exposure work 4/7 days, which is not bad. It went well and we had fun. 2- For the goal about cuddling we managed to get 4/7 days done. That went well. 3- As for the getting to sleep in my bed goal i managed to get it done 4/7 times too. 4- The walking goal i did 5/7 days. So all in all not a bad week. I am not going to change anything up this week tho except I might add ten minutes of slow walking to my walks if i feel up to it mid-week. Also, there is the new goal of interoceptive exposure which I am still considering. -Diva

Thank you for your support and encouragement :)It really does mean a lot to me :) -Diva

Hi Diva, You are making fantastic progress here! Thanks so much for sharing all of these experiences with the program here. You are truly showing how successful this program can be! Keep up the great work! Casey _______________________________________ The Panic Center Support Team