Re: Intro and help requested....

[Guest guest]

Hi Caity, many people believe that therapy can magically make their

problems go away, (CBT is big on this) but what if this just delays the

problem and makes things worse in the long run. ACT is no magic cure,

I'm afriad, and what you put in is what you get out.

Years ago I could not sleep either, but I used to think to myself if I

can't sleep tonight then I will probably will tomorrow. But sometimes I

couldn't sleep the next night either. Oh, well, I thought, my body will

just have to catch up on sleep at some later stage. This relaxed

attitude to sleep finally helped me to recover from my bad sleep

problems.

Some people on this list believe that if you take some magic pills

prescribed by your doctor then things will get you better, but again

this is no free lunch - sadly. For a short while things will feel be

okay, but in the longer term this solution will only make things far

more worse than it is worth. In the end facing our fears and suffering

is the only real final solution to our problems.

ACT is well researched so you know that by facing your fears you stand a

very good chance of getting through this. Join us here because we are

with you on this and this is your best chance for freedom.

Kv

>

> Hello, my name is Caity, I live in a regional town in South East

> Queensland, and I've been trying (is that the right word?!) to do

> ACT/mindfulness with my psychologist for the last couple of years. I

> have bipolar but more importantly right now I have anxiety and panic

> attacks.

>

> So here's my problem - and I will probably do a Homer Simpson " D'OH! "

> when I see the answer - but I am having problems with getting into a

> mindful observant headspace - I have been using focusing on the breath

> (as suggested in The Happiness Trap) but it's HOT here tonight - I'm

> still awake at 1L30 am because it's too hot to sleep - and I keep

> panicking that I CAN'T BREATHE. (Except of course I can - but I panic

> and .... this is compounded by having to use a CPAP machine for sleep

> apnoea.

>

> Any suggestions? I'm also trying to remind myself that when my body

gets

> to a certain point, sleep will come anyway, but right now I seem to be

> fretting myself into circles and missing the obvious?

>

> Thanks for any help,

> Caity

>

> --

> Visit my blog at http://caitymakes.com

>

[Guest guest]

Thanks, Kaivey, I agree that ACT and facing fears - making ROOM for

uncomfortable feelings rather than trying to control them or make

them disappear - is doing far more to help me than any other

approach I've tried. I saw my psychiatrist today who has

recommended very short term use of Ativan - I sometimes feel like

I'm a failure when I have to "resort to" pills but after taking my

first one today I think I've broken a spiral of panic, and have been

able to spend the rest of the day in a much calmer frame of mind.

I've found listening to the guided exercises from Russ helps

- I did the one off his second set about "Mindfulness of the Body"

at about 3 am last night and that let me rest (not that I'm using it

as a relaxation tool, but just getting out of the anxiety into

focused attention helped.)

Thanks for the welcome, I look forward to being part of this group,

Caity

Hi Caity, many people believe that therapy can magically

make their

problems go away, (CBT is big on this) but what if this

just delays the

problem and makes things worse in the long run. ACT is no

magic cure,

I'm afriad, and what you put in is what you get out.

Years ago I could not sleep either, but I used to think to

myself if I

can't sleep tonight then I will probably will tomorrow.

But sometimes I

couldn't sleep the next night either. Oh, well, I thought,

my body will

just have to catch up on sleep at some later stage. This

relaxed

attitude to sleep finally helped me to recover from my bad

sleep

problems.

Some people on this list believe that if you take some

magic pills

prescribed by your doctor then things will get you better,

but again

this is no free lunch - sadly. For a short while things

will feel be

okay, but in the longer term this solution will only make

things far

more worse than it is worth. In the end facing our fears

and suffering

is the only real final solution to our problems.

ACT is well researched so you know that by facing your

fears you stand a

very good chance of getting through this. Join us here

because we are

with you on this and this is your best chance for freedom.

Kv

-- Visit my blog at http://caitymakes.com

[Guest guest]

Not sure I've met anyone on this forum believing in the "magic pill" you talk of, KV, else why would we be here bothering with ACT? I have, however, met people who believe that medication is an individual choice. They might suggest that the evidence on the merits and risks of particular medication can only be weighed-up and evaluated individually, since everyone has their own preferences and values. Just to avoid words being put in other people's mouths. Best wishes,

x To: ACT_for_the_Public Sent: Monday, 9 January 2012, 22:06 Subject: Re: Intro and help requested.... Hi Caity, many people believe that therapy can magically make theirproblems go away, (CBT is big on this) but what if this just delays theproblem and makes things worse in the long run. ACT is no magic cure,I'm afriad,

and what you put in is what you get out.Years ago I could not sleep either, but I used to think to myself if Ican't sleep tonight then I will probably will tomorrow. But sometimes Icouldn't sleep the next night either. Oh, well, I thought, my body willjust have to catch up on sleep at some later stage. This relaxedattitude to sleep finally helped me to recover from my bad sleepproblems.Some people on this list believe that if you take some magic pillsprescribed by your doctor then things will get you better, but againthis is no free lunch - sadly. For a short while things will feel beokay, but in the longer term this solution will only make things farmore worse than it is worth. In the end facing our fears and suffering is the only real final solution to our problems.ACT is well researched so you know that by facing your fears you stand avery good chance of getting through this. Join us

here because we arewith you on this and this is your best chance for freedom.Kv>> Hello, my name is Caity, I live in a regional town in South East> Queensland, and I've been trying (is that the right word?!) to do> ACT/mindfulness with my psychologist for the last couple of years. I> have bipolar but more importantly right now I have anxiety and panic> attacks.>> So here's my problem - and I will probably do a Homer Simpson "D'OH!"> when I see the answer - but I am having problems with getting into a> mindful observant headspace - I have been using focusing on the breath> (as suggested in The Happiness Trap) but it's HOT here tonight - I'm> still awake

at 1L30 am because it's too hot to sleep - and I keep> panicking that I CAN'T BREATHE. (Except of course I can - but I panic> and .... this is compounded by having to use a CPAP machine for sleep> apnoea.>> Any suggestions? I'm also trying to remind myself that when my bodygets> to a certain point, sleep will come anyway, but right now I seem to be> fretting myself into circles and missing the obvious?>> Thanks for any help,> Caity>> --> Visit my blog at http://caitymakes.com>------------------------------------For other ACT materials and list serves see www.contextualpsychology.orgIf you do not wish to belong to ACT_for_the_Public, you may unsubscribe by sending an email to ACT_for_the_Public-unsubscribe@...! Groups Links<*> To visit your group on the web, go to: http://groups.yahoo.com/group/ACT_for_the_Public/<*> Your email settings: Individual Email | Traditional<*> To change settings online go to: http://groups.yahoo.com/group/ACT_for_the_Public/join (Yahoo! ID required)<*> To change settings via email: ACT_for_the_Public-digest ACT_for_the_Public-fullfeatured <*>

[Guest guest]

Hi CaitlinHave you found any relaxation techniques that work for you? I have a personal one - the sounds of rainfall playing on an MP3 player in the background at night - but there are variations on the same theme. I sit there and listen to the rain, and start painting a picture of me camping at night, and then take it from there. Lots of thoughts come in, and I "watch" them get washed away by the rain, from the safety and warmth of my tent!!! (We don't have bears in England, but I wish I hadn't read the Bill Byrson book "A walk in the woods"!!!)On the feelings of panic, I have had growing success recently with acceptance in the ACT books.

Trying to picture the feeling of panic as something with shape, colour and temperature, and breathing in around that feeling. It has been very slow progress for me, but slowly it works. I attach an exercise that Russ posted on here (can I attach things to emails here - I will try). I hope Russ doesn't mind that I've "PDFed" his emailed exercise. Cheers, To:

ACT_for_the_Public Sent: Monday, 9 January 2012, 15:31 Subject: Intro and help requested.... Hello, my name is Caity, I live in a regional town in South East Queensland, and I've been trying (is that the right word?!) to do ACT/mindfulness with my psychologist for the last couple of years. I have bipolar but more importantly right now I have anxiety and panic attacks.So here's my problem - and I will probably do a Homer Simpson "D'OH!" when I see the answer - but I am having problems with getting into a mindful observant headspace - I have been using focusing on the breath (as suggested in The Happiness Trap) but it's HOT here tonight - I'm still awake at 1L30 am because it's too hot to sleep - and I keep panicking that I CAN'T BREATHE. (Except

of course I can - but I panic and .... this is compounded by having to use a CPAP machine for sleep apnoea.Any suggestions? I'm also trying to remind myself that when my body gets to a certain point, sleep will come anyway, but right now I seem to be fretting myself into circles and missing the obvious?Thanks for any help,Caity-- Visit my blog at http://caitymakes.com------------------------------------For other ACT materials and list serves see www.contextualpsychology.orgIf you do not wish to belong to ACT_for_the_Public, you may unsubscribe by sending an email to ACT_for_the_Public-unsubscribe@...! Groups Links<*> To visit your group on

the web, go to: http://groups.yahoo.com/group/ACT_for_the_Public/<*> Your email settings: Individual Email | Traditional<*> To change settings online go to: http://groups.yahoo.com/group/ACT_for_the_Public/join (Yahoo! ID required)<*> To change settings via email: ACT_for_the_Public-digest ACT_for_the_Public-fullfeatured <*>

[Guest guest]

I don't agree with you one bit, if you are told a pack of lies by the medical

profession how can a person make an informed choice.

If it weren't for me most people here would not have the slightest idea how

dangerous, or ineffective, these drugs actually are. I have given people here

the information that the drug companies won't tell you. People might hate me,

but my facts are right and one day, soon probably, I will be vindicated.

My girlfirend was on 20 mg of an SSRI for 4 years but it stopped working so her

doctor increased it to 30 mg. Now, a year later, she is getting depressed again.

It worries me.

I'm really the good guy, not the bad guy.

Kv

> >

> > Hello, my name is Caity, I live in a regional town in South East

> > Queensland, and I've been trying (is that the right word?!) to do

> > ACT/mindfulness with my psychologist for the last couple of years. I

> > have bipolar but more importantly right now I have anxiety and panic

> > attacks.

> >

> > So here's my problem - and I will probably do a Homer Simpson " D'OH! "

> > when I see the answer - but I am having problems with getting into a

> > mindful observant headspace - I have been using focusing on the breath

> > (as suggested in The Happiness Trap) but it's HOT here tonight - I'm

> > still awake at 1L30 am because it's too hot to sleep - and I keep

> > panicking that I CAN'T BREATHE. (Except of course I can - but I panic

> > and .... this is compounded by having to use a CPAP machine for sleep

> > apnoea.

> >

> > Any suggestions? I'm also trying to remind myself that when my body

> gets

> > to a certain point, sleep will come anyway, but right now I seem to be

> > fretting myself into circles and missing the obvious?

> >

> > Thanks for any help,

> > Caity

> >

> > --

> > Visit my blog at http://caitymakes.com

> >

>

>

>

>

>

> ------------------------------------

>

> For other ACT materials and list serves see www.contextualpsychology.org

>

> If you do not wish to belong to ACT_for_the_Public, you may

> unsubscribe by sending an email to

> ACT_for_the_Public-unsubscribe@...! Groups Links

>

>

>

>     http://docs.yahoo.com/info/terms/

>

[Guest guest]

To be truthful I wouldn't consider a short course of Activan to be

dangerous. I'm not an expert, but I would be quite happy to take them

myself for a few days at a time to get a good rest. But tranquilisers do

cause in me an unpleasant rebound when they wear off so they may not be

so useful afterall.

Don't consider yourself a failure to finding the pills helpful as

anxiety is very hard to cope with. Just remember that they are very

addictive and should be used only occasionally. They also tend to cause

anxiety to worsen in the long run if you if you chronically use them day

in day out.

People here might find my view about this surprising, but tranquilisers

work straighy away and so can be very effective when used for short

periods of time. Antidpressants need to be taken for weeks before they

start working and people then tend to stay on them for months, or years,

and this is what makes them so dangerous as this sometimes causes the

brain to make permanent changes. Eveyone who taken antidpessants has

permanment altered REM sleep afterwards.

Anyway, therapy is much more effective when medication is not used and

this is a proven fact. Although I agree that anxiety is very difficult

to live with. I have it bad too.

I'm sorry I was not able to give you better advice about your sleeping.

But I remember how I used to very upset when I couldn't sleep and then

one day I thought, oh well, if I don't sleep tonight then I will be so

tired tomorrow night that I probably will sleep then. It seemed to work

for me as I became far less stressed about sleep and so I started to

fall asleep much easier. Eventually my insomnia went.

Kv

> >

> >

> > Hi Caity, many people believe that therapy can magically make their

> > problems go away, (CBT is big on this) but what if this just delays

the

> > problem and makes things worse in the long run. ACT is no magic

cure,

> > I'm afriad, and what you put in is what you get out.

> >

> > Years ago I could not sleep either, but I used to think to myself if

I

> > can't sleep tonight then I will probably will tomorrow. But

sometimes I

> > couldn't sleep the next night either. Oh, well, I thought, my body

will

> > just have to catch up on sleep at some later stage. This relaxed

> > attitude to sleep finally helped me to recover from my bad sleep

> > problems.

> >

> > Some people on this list believe that if you take some magic pills

> > prescribed by your doctor then things will get you better, but again

> > this is no free lunch - sadly. For a short while things will feel be

> > okay, but in the longer term this solution will only make things far

> > more worse than it is worth. In the end facing our fears and

suffering

> > is the only real final solution to our problems.

> >

> > ACT is well researched so you know that by facing your fears you

stand a

> > very good chance of getting through this. Join us here because we

are

> > with you on this and this is your best chance for freedom.

> >

> > Kv

> >

>

> --

> Visit my blog at http://caitymakes.com

>

[Guest guest]

Hi Caity, as you are new here you might have not heard of the Open Focus technique. Many people here have found it useful as it is a kind of mindfulness technique that fits in well with ACT. It is very good for anxiety, although I'm afraid, some people here said that it offerd no more advice than they already had from their ACT books so felt that they had wasted their money. Anyway, I really liked Les Fehmi's Open Focus book which was I found to be a very optimistic and hopeful read. Open Focus utilises focusing on empty spaces as this helps to quitens the mind.

The Open Focus Mind:

http://www.amazon.com/Open-Focus-Brain-Harnessing-Power-Attention/dp/1590306120/ref=sr_1_1?ie=UTF8 & qid=1326223314 & sr=8-1

Recently I have been doing a relaxation technique using visual imagery that my body is hollow and my skin is made of glass afterwhich a gently swirling purple green mist enters my body to help relax it. I then realised that I was doing Open Focus again. The non Open Focus relaxation video below started me on this although I was able to use it in an Open Focus way..

Below Les Fehmi talks about Open Focus:

Part 1:

Part 2:

Kv

> >> >> > Hi Caity, many people believe that therapy can magically make their> > problems go away, (CBT is big on this) but what if this just delays the> > problem and makes things worse in the long run. ACT is no magic cure,> > I'm afriad, and what you put in is what you get out.> >> > Years ago I could not sleep either, but I used to think to myself if I> > can't sleep tonight then I will probably will tomorrow. But sometimes I> > couldn't sleep the next night either. Oh, well, I thought, my body will> > just have to catch up on sleep at some later stage. This relaxed> > attitude to sleep finally helped me to recover from my bad sleep> > problems.> >> > Some people on this list believe that if you take some magic pills> > prescribed by your doctor then things will get you better, but again> > this is no free lunch - sadly. For a short while things will feel be> > okay, but in the longer term this solution will only make things far> > more worse than it is worth. In the end facing our fears and suffering> > is the only real final solution to our problems.> >> > ACT is well researched so you know that by facing your fears you stand a> > very good chance of getting through this. Join us here because we are> > with you on this and this is your best chance for freedom.> >> > Kv> >> > -- > Visit my blog at http://caitymakes.com>

[Guest guest]

I'm not seeking a debate. I just wanted to make it clear that other, valid, opinions exist, and they shouldn't be disrespected by distorting them.None of us have a monopoly on the truth. Best wishes, x To: ACT_for_the_Public Sent: Tuesday, 10 January 2012, 15:21

Subject: Re: Intro and help requested.... I don't agree with you one bit, if you are told a pack of lies by the medical profession how can a person make an informed choice.If it weren't for me most people here would not have the slightest idea how dangerous, or ineffective, these drugs actually are. I have given people here the information that the drug companies won't tell you. People might hate me, but my facts are right and one day, soon probably, I will be vindicated.My girlfirend was on 20 mg of an SSRI for 4 years but it stopped working so her doctor increased it to 30 mg. Now, a year later, she is getting depressed again. It worries me. I'm really the good guy, not the bad guy. Kv> >> > Hello, my name is Caity, I live

in a regional town in South East> > Queensland, and I've been trying (is that the right word?!) to do> > ACT/mindfulness with my psychologist for the last couple of years. I> > have bipolar but more importantly right now I have anxiety and panic> > attacks.> >> > So here's my problem - and I will probably do a Homer Simpson "D'OH!"> > when I see the answer - but I am having problems with getting into a> > mindful observant headspace - I have been using focusing on the breath> > (as suggested in The Happiness Trap) but it's HOT here tonight - I'm> > still awake at 1L30 am because it's too hot to sleep - and I keep> > panicking that I CAN'T BREATHE. (Except of course I can - but I panic> > and .... this is compounded by having to use a CPAP machine for sleep> > apnoea.> >> > Any suggestions? I'm also trying

to remind myself that when my body> gets> > to a certain point, sleep will come anyway, but right now I seem to be> > fretting myself into circles and missing the obvious?> >> > Thanks for any help,> > Caity> >> > --> > Visit my blog at http://caitymakes.com> >> > > > > > ------------------------------------> > For other ACT materials and list serves see www.contextualpsychology.org> > If you do not wish to belong to ACT_for_the_Public, you may > unsubscribe by sending an email to > ACT_for_the_Public-unsubscribe@...! Groups Links> > > > http://docs.yahoo.com/info/terms/>------------------------------------For other ACT materials and list serves see www.contextualpsychology.orgIf you do not wish to belong to ACT_for_the_Public, you may unsubscribe by sending an email to ACT_for_the_Public-unsubscribe@...! Groups Links<*> To visit your group on the web, go to: http://groups.yahoo.com/group/ACT_for_the_Public/<*> Your email settings: Individual Email | Traditional<*> To change settings online go to: http://groups.yahoo.com/group/ACT_for_the_Public/join (Yahoo! ID required)<*> To change settings via email: ACT_for_the_Public-digest ACT_for_the_Public-fullfeatured <*>

[Guest guest]

Look, these drugs permantly removed an important part of my brain and now I

can't fall in love or feel sexy. This appears to be permanent and I have been

like this over 10 years. Most peole never recover from this antidepressant

induced condition. I do not hold an opinnion. Let's leave it there.

Kv

> > >

> > > Hello, my name is Caity, I live in a regional town in South East

> > > Queensland, and I've been trying (is that the right word?!) to do

> > > ACT/mindfulness with my psychologist for the last couple of years. I

> > > have bipolar but more importantly right now I have anxiety and panic

> > > attacks.

> > >

> > > So here's my problem - and I will probably do a Homer Simpson " D'OH! "

> > > when I see the answer - but I am having problems with getting into a

> > > mindful observant headspace - I have been using focusing on the breath

> > > (as suggested in The Happiness Trap) but it's HOT here tonight - I'm

> > > still awake at 1L30 am because it's too hot to sleep - and I keep

> > > panicking that I CAN'T BREATHE. (Except of course I can - but I panic

> > > and .... this is compounded by having to use a CPAP machine for sleep

> > > apnoea.

> > >

> > > Any suggestions? I'm also trying to remind myself that when my body

> > gets

> > > to a certain point, sleep will come anyway, but right now I seem to be

> > > fretting myself into circles and missing the obvious?

> > >

> > > Thanks for any help,

> > > Caity

> > >

> > > --

> > > Visit my blog at http://caitymakes.com

> > >

> >

> >

> >

> >

> >

> > ------------------------------------

> >

> > For other ACT materials and list serves see www.contextualpsychology.org

> >

> > If you do not wish to belong to ACT_for_the_Public, you may

> > unsubscribe by sending an email to

> > ACT_for_the_Public-unsubscribe@! Groups Links

> >

> >

> >

> >     http://docs.yahoo.com/info/terms/

> >

>

>

>

>

> ------------------------------------

>

> For other ACT materials and list serves see www.contextualpsychology.org

>

> If you do not wish to belong to ACT_for_the_Public, you may

> unsubscribe by sending an email to

> ACT_for_the_Public-unsubscribe@...! Groups Links

>

>

>

>     http://docs.yahoo.com/info/terms/

>

[Guest guest]

HI Caity;

I am sorry that some of the responses to your post concentrate on medication as

this is actually a subject that the moderators of this listserv ask that we

don't discuss. Of course it is up to us to follow the rules.

To say that ACT is helpful is well ... helpful! :-)

I also suffer from depression, sleep issues and have a CPAP.

I feel that most of my physical and physiological issues could be improved if my

sleep was better.

I have found that mindfulness exercise and good sleep hygiene help.

I have taken classes and read about these subjects.

Unfortunately I am not very good at the " acting " part of things.

I think that practicing is the key.

I wake up a few days a year feeling well rested and I so want to latch on to the

reason why and figure it all out.

I'm beginning to accept the fact that I can't and that I need to use the tools

that I know more consistently and learn other ones!

Blessings!

Committed Actions + Values = Joy!

Hello, my name is Caity, I live in a regional town in South East

Queensland, and I've been trying (is that the right word?!) to do

ACT/mindfulness with my psychologist for the last couple of years. I

have bipolar but more importantly right now I have anxiety and panic

attacks.

So here's my problem - and I will probably do a Homer Simpson " D'OH! "

when I see the answer - but I am having problems with getting into a

mindful observant headspace - I have been using focusing on the breath (as

suggested in The Happiness Trap) but it's HOT here tonight - I'm still awake at

1L30 am because it's too hot to sleep - and I keep panicking that I CAN'T

BREATHE. (Except of course I can - but I panic and .... this is compounded by

having to use a CPAP machine for sleep apnoea.

Any suggestions? I'm also trying to remind myself that when my body gets to a

certain point, sleep will come anyway, but right now I seem to be fretting

myself into circles and missing the obvious?

Thanks for any help,

Caity

--

Visit my blog at http://caitymakes.com

[Guest guest]

, I don't believe the moderators ever posted guidelines about what we should or shouldn't discuss, including medications. To my knowledge, it is not a rule laid down by the moderators but rather a suggestion from members, with which I agree, for the most part. I did appreciate that Randy shared a link to a very informative article he wrote about medications, to read if we were interested. Sharing information and links seems fine to me; it is only when intense and strong opinions, pro or con, are shared that animosity seems to follow. We all need to be well informed about medications, and that information is not always readily available from pill-pushing doctors, so one must be aware of that and do their own research. Not all doctors are pill-pushers, though (mine is not). As said recently, it is a personal choice, hopefully one made after careful and thorough investigation with a trusted medical professional.

Helena

From: "susandespo" <susandck>To: "ACT for the Public" <ACT_for_the_Public >Sent: Wednesday, January 11, 2012 5:42:09 PMSubject: Re: Intro and help requested....

HI Caity;I am sorry that some of the responses to your post concentrate on medication as this is actually a subject that the moderators of this listserv ask that we don't discuss. Of course it is up to us to follow the rules.To say that ACT is helpful is well ... helpful! :-)I also suffer from depression, sleep issues and have a CPAP.I feel that most of my physical and physiological issues could be improved if my sleep was better.I have found that mindfulness exercise and good sleep hygiene help.I have taken classes and read about these subjects. Unfortunately I am not very good at the "acting" part of things.I think that practicing is the key. I wake up a few days a year feeling well rested and I so want to latch on to the reason why and figure it all out. I'm beginning to accept the fact that I can't and that I need to use the tools that I know more consistently and learn other ones!Blessings!Committed Actions + Values = Joy!Hello, my name is Caity, I live in a regional town in South East Queensland, and I've been trying (is that the right word?!) to do ACT/mindfulness with my psychologist for the last couple of years. I have bipolar but more importantly right now I have anxiety and panic attacks.So here's my problem - and I will probably do a Homer Simpson "D'OH!" when I see the answer - but I am having problems with getting into a mindful observant headspace - I have been using focusing on the breath (as suggested in The Happiness Trap) but it's HOT here tonight - I'm still awake at 1L30 am because it's too hot to sleep - and I keep panicking that I CAN'T BREATHE. (Except of course I can - but I panic and .... this is compounded by having to use a CPAP machine for sleep apnoea.Any suggestions? I'm also trying to remind myself that when my body gets to a certain point, sleep will come anyway, but right now I seem to be fretting myself into circles and missing the obvious?Thanks for any help,Caity-- Visit my blog at http://caitymakes.com

[Guest guest]

It's a shame as it took me 6 months before I got PSSD. If had taken medication

for 3 months I might have been okay. For the first month or so medication was

quite useful and it did get me out and about again. In fact I only took it in

the hope I would be able to relax and get intio meditation and also to get my

social life going again. I had no intention on staying on it for long, but after

6 months I still wasn't well so I stayed with it.

Right now I could do with some medication as I am so stuck and in pain, and in

need of rest. I'm been off work ill and I am now dreading going back and facing

that hell again - I feel doomed. For short busts medication every now again it

might have been useful. But its too late now.

Kv

>

> Hello, my name is Caity , I live in a regional town in South East

> Queensland, and I've been trying (is that the right word?!) to do

> ACT/mindfulness with my psychologist for the last couple of years. I

> have bipolar but more importantly right now I have anxiety and panic

> attacks.

>

> So here's my problem - and I will probably do a Homer Simpson " D'OH ! "

> when I see the answer - but I am having problems with getting into a

> mindful observant headspace - I have been using focusing on the breath (as

suggested in The Happiness Trap) but it's HOT here tonight - I'm still awake at

1L30 am because it's too hot to sleep - and I keep panicking that I CAN'T

BREATHE. (Except of course I can - but I panic and .... this is compounded by

having to use a CPAP machine for sleep apnoea .

>

> Any suggestions? I'm also trying to remind myself that when my body gets to a

certain point, sleep will come anyway, but right now I seem to be fretting

myself into circles and missing the obvious?

>

> Thanks for any help,

> Caity

>

> --

> Visit my blog at http:// caitymakes .com

>

[Guest guest]

You are right Helen! I had my groups mixed up. I was involved with a local ACT

group in Colorado where one of the guidelines was to not discuss medications as

it seems to deter from learning/applying ACT.

In any event, I hope that Caity finds some help for her sleep issues. I had a

session with a new therapist yesterday and we discussed the CBT-I module which

she has found success with:

There are plenty of Google hits on this, here are 2

http://en.wikipedia.org/wiki/Cognitive_behavioral_therapy_for_insomnia

http://www.psychologylounge.com/2011/03/24/want-to-sleep-better-get-brief-cbt-i-\

therapy-for-sleep-instead-of-sleeping-pills/

Blessings!

Committed Action and Values = Joy!

Hello, my name is Caity , I live in a regional town in South East

Queensland, and I've been trying (is that the right word?!) to do

ACT/mindfulness with my psychologist for the last couple of years. I

have bipolar but more importantly right now I have anxiety and panic

attacks.

So here's my problem - and I will probably do a Homer Simpson " D'OH ! "

when I see the answer - but I am having problems with getting into a

mindful observant headspace - I have been using focusing on the breath (as

suggested in The Happiness Trap) but it's HOT here tonight - I'm still awake at

1L30 am because it's too hot to sleep - and I keep panicking that I CAN'T

BREATHE. (Except of course I can - but I panic and .... this is compounded by

having to use a CPAP machine for sleep apnoea .

Any suggestions? I'm also trying to remind myself that when my body gets to a

certain point, sleep will come anyway, but right now I seem to be fretting

myself into circles and missing the obvious?

Thanks for any help,

Caity

--

Visit my blog at http:// caitymakes .com

[Guest guest]

... it's so easy to see how you could get your groups mixed up - no harm done! Thanks for getting back to the initial question/concern from Caity and posting some links. I hope your suggestions will be useful.

I used to have trouble sleeping, but that seems to have worked itself out as I became more accepting and at peace with myself. I remember trying to fall asleep in the past while waves and waves of self doubt and self hatred rolled over me as I ticked off the events of my day and noted everything I had done wrong or not done at all - and always came up short. It was unrelenting, and I needed a drink (I thought) to escape from that. Now I sometimes have a racing mind that doesn't want to settle down, but I watch it in detached amusement as it goes through its paces, and I soon fall asleep. I am so grateful for that - for that ease of falling asleep.

Helena

From: "susandespo" <susandck>To: "ACT for the Public" <ACT_for_the_Public >Sent: Thursday, January 12, 2012 3:47:41 PMSubject: Re: Intro and help requested....

You are right Helen! I had my groups mixed up. I was involved with a local ACT group in Colorado where one of the guidelines was to not discuss medications as it seems to deter from learning/applying ACT.In any event, I hope that Caity finds some help for her sleep issues. I had a session with a new therapist yesterday and we discussed the CBT-I module which she has found success with:There are plenty of Google hits on this, here are 2http://en.wikipedia.org/wiki/Cognitive_behavioral_therapy_for_insomniahttp://www.psychologylounge.com/2011/03/24/want-to-sleep-better-get-brief-cbt-i-therapy-for-sleep-instead-of-sleeping-pills/Blessings!Committed Action and Values = Joy! Hello, my name is Caity , I live in a regional town in South East Queensland, and I've been trying (is that the right word?!) to do ACT/mindfulness with my psychologist for the last couple of years. I have bipolar but more importantly right now I have anxiety and panic attacks. So here's my problem - and I will probably do a Homer Simpson " D'OH !" when I see the answer - but I am having problems with getting into a mindful observant headspace - I have been using focusing on the breath (as suggested in The Happiness Trap) but it's HOT here tonight - I'm still awake at 1L30 am because it's too hot to sleep - and I keep panicking that I CAN'T BREATHE. (Except of course I can - but I panic and .... this is compounded by having to use a CPAP machine for sleep apnoea . Any suggestions? I'm also trying to remind myself that when my body gets to a certain point, sleep will come anyway, but right now I seem to be fretting myself into circles and missing the obvious? Thanks for any help, Caity -- Visit my blog at http:// caitymakes .com

[Guest guest]

made an excellent point here: Message #11190.

>

> Hello, my name is Caity , I live in a regional town in South East

> Queensland, and I've been trying (is that the right word?!) to do

> ACT/mindfulness with my psychologist for the last couple of years. I

> have bipolar but more importantly right now I have anxiety and panic

> attacks.

>

> So here's my problem - and I will probably do a Homer Simpson " D'OH ! "

> when I see the answer - but I am having problems with getting into a

> mindful observant headspace - I have been using focusing on the breath (as

suggested in The Happiness Trap) but it's HOT here tonight - I'm still awake at

1L30 am because it's too hot to sleep - and I keep panicking that I CAN'T

BREATHE. (Except of course I can - but I panic and .... this is compounded by

having to use a CPAP machine for sleep apnoea .

>

> Any suggestions? I'm also trying to remind myself that when my body gets to a

certain point, sleep will come anyway, but right now I seem to be fretting

myself into circles and missing the obvious?

>

> Thanks for any help,

> Caity

>

> --

> Visit my blog at http:// caitymakes .com

>