Book Recommendation "MIND OVER MOOD"

Mind Over Mood

Original Name of the Book in the picture : "MIND OVER MOOD"
Authors : Dr.Dennis Greenberger -Dr Christine A.Padesky

First of all I wish you all a very healthy and happy new year!!

Hope this year gives you a power to control your panic attacks, phobias, anxiety, depression and a chance to recover from all illnesses.

Maybe you dont know how to start , where to go, how to take initial steps ...

Maybe you need to take a very little step to start to solve the problems. Maybe the book recommended here is your turnpoint who   knows? :) 

Nowadays I am Fighting with Driving Phobia

Working on beating Driving Phobia. This really needs right and professional help. 

I was used to driving car . Since 2011, I havent driven car , even I havent sit on driver seat.

My therapist applied EMDR for 2 sessions, then we together prepared a future template protocol.

My protocol is awesome. This is a scenario . We prepared it and then she read it . I closed my eyes and listened her. It starts like that :

Metro Phobia and Recovery Story

Metro 

Since 2 years I couldnt get on metro. Last  time I got on the metr I socared a lot that I couldnt breath normally , only travelled 1 and half  minutes (only for one stop distance) and I dont remember how I escaped from the metro and how I started to breath normally. Then I swore I would never get on subway anymore....

During EMDR therapy we made a lot effort on this problem. Afterall, my therapist supported EMDR with CBT .

Besides my personal effort was really awesome. My little son also helped me. Sssh he doesnt know this ; ) 

He is really a big fan of trains , subways. My son and I used to go to nearest subway station , and watch subways. I already filmed a subway and shared on youtube at that time.Below is our  film which we shared on youtube  J 

He was used to  beg me to get on the subway , I was telling him “ooh I forgot to take money, ooh lets take photos, ooh we should meet our friends..etc”lies lies...

While filming, taking photos, watching trains at stations and on youtube for my son, I started to love subways  J  But never tried to get on the metro at those times..!!

In addition to personal efforts,  EMDR therapy was substituting  negative feelings and thoughts with positive ones, and CBT was giving little but safe real steps on the progress. What else could I ask more ? I started with one station distance, then 2 , then 3 and finally I travelled whole city with my Train Professor son J (even through underground parts) 

Now I feel comfortable in metro, and take the advantage of fast transportation....!!!!

Therapist shows the door, your effort is the key to open the door....

Bridge Phobia Story

Hi everyone! Today I will tell you my bridge phobia and progress. I had phobia against open-top , open -rail  type bridges , as the bridge shown in the picture. I had tried several times to cross , but each time I received panic attack.
One day, I stood still in the middle of the bridge , received panic attack , couldnt move , just shouted for help. But nobody heard me , I was alone on the bridge, my hands, arms were trembling. Then I found a person and requested for help. Really terrible memory ...
Afterall , I never tried to cross the bridge .

Learning to control my Panic Attacks during the beginning stages of EMDR Therapy

Let me tell you my initial EMDR therapies. 

When I started this therapy , my anxiety was at the top level so that frequency of panic attacks increased.

I was feeling more anxious , phobic day by day.

We created an utopian relaxation place and named it while psychologist were applying tactile bilateral stimulation technique of EMDR. After the first session,  I applied tactile technique along with calling my utopian place name  while feeling very anxious , I suddenly started to yawn and felt relax. This situation had  really given me hope for the progress.

After 2 or 3 days of the first session a panic attack caught me  at the time I went to bed. Sudden anxiety started followed by nausea and finally panic attack.

I started to run from one room to another in a panic mood saying "I dont feel good, I feel bad, I am not fine " 

Then I sit down on the carpet in the living room. My therapist told me "panic attack lasts for about 15 minutes" I recall the words and started to wait with closing my eyes. I told myself "ok attack will finish in minutes"

I remember squeezing my hands. My panic attack lasted approximately 20 minutes. 

Did I go to emergency? Nooooo! :) And I think this was the first greatest achievement for me in that issue.

As soon as I came back to normal ; I tried to figure out the triggers of this panic attack Then I found following 

 1. I had eaten really terrible (high carbohydrate) which then resulted in stomach gas and reflux 

You know stomach gas affects heart beat rate, and if you dont get rid of this gas you may feel faint.

My nausea was the result of this situation.

2. I watched the sad news in TV , felt very sorry and scared.

These two  triggered panic attack as external reasons. 

Surely panic attack may start suddenly with no evidence of triggers, I think these may be called "intrinsic reasons. "

I notified the situation my therapist , and she told me EMDR would not cause Panic Attack, but Panic Attacks during EMDR would be very helpful in understanding how to control attacks. 

I guess victory was mine as I didnt go to emergency

Overcoming Phobias,Panic Attack with EMDR Therapy

Before going into details regarding my phobias, anxiety , panic attack and my overcoming journey, I would like to mention what I am doing  to overcome these problems.

I have been suffering panic attack since 2007 (I am ok now ) , I was a phobic person but not that much. After EPS Ablation ( heart rythm operation or treatment) I became more phobic. My anxiety and phobias jumped uppermost limits so that I couldnt go out, I couldnt travel. Then I visited a psychiatrist and started medication. After a while I started again to go out , but was not travelling and , becoming more phobic person day by day. New phobias formed , for example ; bridge phobia, subway phobia, tunnel phobia, bus phobia, driving phobia, intercity travelling, etc...
All of the phobias turned my life a terrible disaster. I changed a lot , it was not me! My abilities were my inabilities yet.
I told the situation to my psychiatrist , and he told me to consult a psychologist.
After this recommendation, my therapies started. I have been going to psychologist since 10 months , receiving mainly EMDR therapy, overcoming my phobias gradually and step by step.
I no longer afraid of Panic Attacks. I have the control .

Fight With"Phobias and Panic Attack" Starts!

I have been receiving EMDR theraphy and applying the issues I mentioned in my Fight with Panic Attack , Preparation post.

You may Google for  details of EMDR theraphy. I would like to mention what happened to me:

After  taking my first sessions, I had several panic attacks but I didnt go to hospital.

I dont know its scientific description , but  I can tell you that I learned how to substitute unreal thoughts with powerful real thoughts at the time of panic attack.

Then frequency of  panic attacks decreased. Its duration also decreased. I took the control.

In time I believe I will not strike by a panic attack ;)

Phobias are real monsters turned my life to  a real hell. My final peak point was ; I was not able to go out alone. Terrible days!!

During EMDR theraphy my psychologist and I prepared a list of phobias and carefully worked on them item by item.

Before going into my phobias treated by EMDR , I would love to write about 2 phobias I beat by myself without any theraphy. “Cat Phobia and Dog Phobia”  in my next posts. 

Fight with Panic Attack: Preparation

Now lets start to determine our pathway

1.       Elimination or treatment of physical problems:

-Visit internal specialist for a check-up , including thyroid Antibodies etc...

If you are able to make food allergy tests that would be great!

(If you have any physical problem then follow your doctors advise for treatment .)

This would help our brain to understand that “ waow I dont have any serious fatal health problem. “

2.       Increase your inner power by yourself:

-Add action and music to your life . Sing songs, dance, listen, walk etc..

- Avoid posture mistakes. Good posture give power.

- Laughter! In front of a mirror , try to laugh J in the morning.

- Soil ! Touch soil , earth . That would take all negative energy . As they have minerals.

- Eat healthy foods!

- Watch comedy, read funny things.

- In addition to psychiatrist , consult to psychologist who is specialized in EMDR and CBT therapies. Really works!

-Never terminate your medication without doctor control. This will worsen your situation.