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Author Topic: CTB success  (Read 540 times)

Roseneath

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CTB success
« on: January 31, 2019, 08:11:06 PM »

I just wanted to report back that I have found the NHS Cognitive Behavioural Therapy (CBT) sessions extremely helpful for my anxiety and insomnia.

After years of being offered only ADs or HRT by my local GPs I found one who referred me to a local therapist as an NHS patient. I have one hour every two weeks and have had 6 of the 8 offered sessions. I went primarily to help my chronic health anxiety but we have also covered insomnia and my ongoing/lifelong problems with my mother. We have covered the biology/chemistry of anxiety, triggers & behaviour patterns, different short and long term coping strategies then moved to a personalised action plan involving some tools I was using already  with some I had never thought of before.

The sessions at the beginning were quite/very emotional but it was such a relief to talk to someone in a 'safe space' rather than a GP who has maybe 10 minutes and is thinking medically. I have never really been able to explain to my husband or friends what I am going through with it. I talk to someone who both understands and is optimistic they can help is such a relief.

It has taken six sessions but (everything crossed) I think it is starting to change they way I approach and manage my anxiety when it looms every 2-3 weeks. I feel I have ' go to' tools to manage it now and don't feel as isolated.

I am sure there will be plenty of dips ( I had a big one at Christmas) but I feel I am in a better place to manage them.
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jaypo

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Re: CTB success
« Reply #1 on: January 31, 2019, 08:31:24 PM »

Thatís fantastic roseneath, I really hope this continues to help you 😊
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Roseneath

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Re: CTB success
« Reply #2 on: January 31, 2019, 08:44:26 PM »

Thanks :-*

(The idea of learning to juggle came out of a session. I needed to find something to occupy my mind when I was tempted to Google
symptoms or check for imaginary. I suggested juggling as a joke and the therapist challenged me to try and do 3 balls before the next session. If I hadn't have agreed I would probably have given up trying!. At least now I am a nut job who can juggle).
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jaypo

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Re: CTB success
« Reply #3 on: January 31, 2019, 09:07:12 PM »

Haha,Iím impressed,well from one nut job to another,good on ya girl 😊
I canít understand why it took so long for you to get any kind of help,itís quite shocking
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AgathaC

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Re: CTB success
« Reply #4 on: January 31, 2019, 09:46:49 PM »

Thatís all really good news, Roseneath xx
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CLKD

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Re: CTB success
« Reply #5 on: January 31, 2019, 09:51:18 PM »

AAAHHH - that's the juggling secret ......

Well done.  Do you get homework?
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Changes can be scarey, even when we want them!

Roseneath

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Re: CTB success
« Reply #6 on: February 01, 2019, 08:40:21 AM »

More practising then reporting back on how it went.
There was a lot about noticing upsetting emotions/thoughts as soon as they arise, and labelling them / filing them rather than ' running away ' with them so the adrenaline builds up etc.

Distraction so you are less likely to have the thoughts in the first place.

The stuff on the physical brain networks of ' anxiety' was good as it makes you realise it is just chemical processes kicking in. You are not your emotions etc.

The main things for me was having a sympathetic person ' on your side' to report back progress to/shed some tears when things didn't work out etc.

I can see how it will take commitment and practise.  She talks a lot bout having to retrain neural networks that have been established over years.   I think it is possible.  Some of it is trail and error and what works for you but having a mentor for it makes all the difference; like having a personal trainer for a marathon I guess.  You have to make some commitments to yourself on ' negative behaviours' e.g. Googlings stuff, too much screen time, checking for symptoms but she gave me things to do instead as soon as I felt the urge.

I can see why they recommend CBT in conjunction with Meds as if you never change your thinking patterns you are just covering up the ' bad circuits' your brain has got used to.

Will be interesting for me when my hormones do they crazy things they do every other month. Will any of this CTB stuff manage to calm down the panic, the midnight anxiety etc.  We shall see!

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Herdwick

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Re: CTB success
« Reply #7 on: February 01, 2019, 08:49:23 AM »

Such good news Roseneath. Well done for giving it a try
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Menopause from 42 - 50. Have advanced osteoarthritis making everyday tasks a challenge. Try to keep as active as possible

CLKD

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Re: CTB success
« Reply #8 on: February 01, 2019, 11:08:45 AM »

Does she suggest keeping a diary?

Keep us up to date with the juggling  ;)
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Changes can be scarey, even when we want them!

AgathaC

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Re: CTB success
« Reply #9 on: February 07, 2019, 02:11:13 PM »

Who can recommend a (private) CBT counsellor in the South London/Surrey areas?
There is no NHS provision where I live. There is an online course but I have already worked through some books by myself and I think Iíd like to do what Roseneath has done x
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Birdy

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Re: CTB success
« Reply #10 on: February 08, 2019, 10:05:33 AM »

AgathaC, have you asked your GP for a referral?
« Last Edit: February 08, 2019, 10:08:54 AM by Birdy »
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CLKD

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Re: CTB success
« Reply #11 on: February 08, 2019, 12:42:19 PM »

Have a look at the appropriate Psychology Members list, your GP should be able to direct you or ring the Psychiartic Dept at the Hospital for advice.  My GP referred me to any of the Services as Consultants would not in those days, take patients directly. Or contact your local MIND Charity group who may have details.

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Changes can be scarey, even when we want them!

Shadyglade

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Re: CTB success
« Reply #12 on: February 08, 2019, 01:46:29 PM »

Roseneath has gone.

Just when I thought there were no more casualties. :(
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🇪🇺

jaypo

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Re: CTB success
« Reply #13 on: February 08, 2019, 01:48:08 PM »

I know shady,not good,she did say cheerio but canít remember where,oh,maybe holidays?
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Birdy

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Re: CTB success
« Reply #14 on: February 11, 2019, 04:25:54 PM »

Roseneath has left the forum?
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