What I mean is, do you follow exactly every instruction or do you skip some assignments or alter them? I for one don't do the relaxation tape, I did it a few times and I relaxed but I rather soak in the tub (every evening) with a good book. I don't write down every neg. thought because it is honeslty not humanly possible....
How is everybody doing so far? I am more anxious and a little more depressed right now than before the program, I guess because now I'm obsessing over the program :-)

yes I definatly got a little more depressed after I started the program, but that is getting better! The main thing is to just keep going like the energizer bunny, no matter what! and eventually you retrain your programing! My therepist says it's called Changing your Skema which is the way you percieve things and think about them.She also said that it takes people aproxamatly 26 days to make or break a habit, so I look at my obsessive thinking and know that it is going to take some time to work through the obsessive thought and change my skema about it, I think this helps with the depression because you know it's going to take some time and you can just float with it! Good luck to you!

horse-, just do your best noting the negative thoughts, and you'l progress. i just started lesson 9, and because of practicing along the way esp with looking for the negative thought thats making me start to feel bad each episode, i had the opportunity yet again today to stop myself and think through to core of whats really bothering me, and in my journal note that negative thought, look at it, take it to a more realistic thought, accept myself, and become my own best friend that i am learning along the way to do, and then even take the original thought to a positive that would better suit me and what i am trying to move forward with my own life to do. i can see this program helping me re-train my thinking process, and not get too swollowed up in negative self thoughts. today i even flipped back in my workbook and re-learned some better thinking i thought i'd already incorporated, but had forgotten. interestingly, it was randomly flipped back to in the workbook and was a lesson i didn't think i really needed at the time as much=but it clicked today upon review with current circumstances which just came up..and the fact i didn't have to redo that whole lesson because i'd already covered it, was great help-with just a brief review. i think the lessons should be all covered, and seems they build on themselves progressively. this "catching the negative thought" thats hurting me(or more specifically, finding the negative thought thats causing You to be having a bad day), is preventing falling down deeper in rougher anxiety and/or depressions..it's working! again, just do your best..and you'l do fine as you go along with a better end in sight..in time.

I agree with you on the relaxation tape. I have only used it a few times and prefer to use my own relaxation music. I too have felt more depressed since starting the program but at the same time I feel positive that things are getting better. I have not followed every assignment but I do try to follow most. I thought writing the negative thoughts would be hard but I do bring a little notebook around and write them down if I'm able. I've found that writing them down has helped me to focus in on the thought as I'm having it - even if I'm not able to write it down - I can identify it and turn it into a positive thought.

I think the key to the relaxation tape is to be able to create that feeling for yourself anytime, anyplace. By listening to it frequently, you internalize it so it's' available when you need it. I'm trying to listen to it more because I know that I avoid it because being relaxed equates with being off guard and vulnerable. Im a former child-abuse victim ( I ain't a victim anymore!)so i tend to be hyper-vigilant. I like the hot bath idea, though. It sounds very nurturing.

I started Lesson #4 this past week and will finish it today , God willing. I think I stress over getting things done the way we are told more than I should. So what if I do not do them according to the instructions. I do like the relaxation tape...I listen to it before I do to bed and some mornings. My anxiety usually comes early in the A.M. At least I have had no more full blown panic/anxiety attacks since I started the lessons. I am definitely on the right track but I am not writing down the things we should. I am doing the workbook but I feel if it was being graded I would not pass. That is what I am stressing over. I guess I need to lighten up and try not to be so perfect. Lessons are kicking in but they seem to take longer than I thought they would. I should have known it took me awhile to get this way it will not go away overnight.

I'm not 100% precise with the program but do the best I can. The program is about lessening anxiety/panic attacks so I don't want to have any attacks about how precise I am/am not ! My goal each day is (a) monitor my negative thinking; (b) listen and absorb the tape for the lesson I am working on; (c) show up for life every day with a positive attitude. Reads well but doing it is a constant challenge for me. Since beginning the program I have become more depressed. I attribute this to old feelings/thoughts being "resurrected." I'm going to hang in there though. Good Luck to everyone !

Bren, I know what you mean....I find myself stressing about not doing the workbook on a schedule. etc. I just can not seem to let go of the constant scheduling of everything. I am really trying to be different but that takes time also. I have always had to work on a schedule in order to get everything done when I was working. It is an old habit.

I am not as precise with the program either. Anyone found a good way to journal?

Anyone else have more trouble being positive when they are tired? Being tired is one of my biggest fears, even thought I know it is really irrational?

I find it difficult to write in the journal in length. I think I would do better keeping the journal on the computer. I seem to always be in a hurry and so I make it short thinking I will remember. That is not good I know. I am not very helpful because I am struggling too.

Yes, it is difficult to be positive when you are tired. It seems tired must go with our anxiety and depression. I am finding I have more energy as I go on. I think it has to do with more positive thinking. What do I know??I am only on Lesson 8.

I find myself sticking to the program as is outlined because it's my little refuge at the end of the day. I look forward to it because I get a sense of calm and accomplishment afterwards. Lucinda is so positive on the CD's that I can't help but feel empowered when I'm done. I recently had to take a 4 day break as I moved into a new place and I can't wait to dive back in again.

That being said, I also allow myself some flex time with the schedule. There are definitely days I don't do the program because of outside commitments, and that's totally cool. Especially because I find taking a break now and then is actually helpful to me--helps me refocus if you will.

The relaxation tape is a tough one..it's hard for me to sit there for 15 minutes and relax. It's like someone forcing you to relax...but it does happen.

I love the Relaxation tap because I use it at bedtime. After I watch my programs, I use the tape to relax and go to sleep. Many times I fall asleep before it is over. I seldom use it during the day except when I feel anxious and then I just stop everything and do the tape. It is my security blanket.

Wow, someone else out there feels as I do? I have a hard time following the schedule of things do to busy schedule, i do like jouranling but writing down neg thoughts are hard. I am also feeling depressed more, and scared i want have a good outcome, but i think after hearing that i am not the only one withthis issue i won't be so hard on myself.