"Change the channel" - dealing with cognitive symptoms

[Sheri755]

I think this video may help with changing the channel to bring a sense of clarity watching nature:

http://youtu.be/kwqdVqj1kIU

Hi! Do you happen to have another link? It comes up as private.

Thanks!! ????

[JanCarol]

I'm hoping this fits with changing the channel - as I see it as changing perspective on feelings which are normally perceived as threatening.

 

Member Catnapt asked:

Quote

do you fight the dark places or accept them?

do you force yourself to think positive, or what???

 

Mmmm.

 

Acceptance is huge.

 

I find that the best use of the monsters is to greet them, and put them to work.  So I accept them.  I find compassion for them, and then find what we have to offer each other.  I let them have voices (in appropriate places), give them jobs, and after awhile, we help each other.

 

I spent so many years in a depleted, non-functional state.  I still suffer depletion very easily.

 

So the monsters - the fear, the worry, the anger - can become a source of energy.

 

But you can't let them run wild - if you can befriend them, and find compassion for them, they may submit to your halter, and help you.  Sure, sometimes we wrassle (fight) a bit - but if you offer them territory, or a voice, or a job - they become less feral.

 

Anger helps me energize and fight for what I believe in.

Fear reminds me to be diligent

Jealousy makes me raise my game.

Worry makes me anticipate problems to be solved.

 

But I have to also understand - to find compassion: that my anger comes from very deep hurt, and the pain I feel when my loved ones are hurting, too.

And the things I have been through are the source of my fear, and my sense of failure and inferiority leave me vulnerable to jealousy.  And I was taught to worry, when I failed to pay attention and horrible things happened.  These understandings help me have compassion for the Monsters.

 

In that compassion, they are not so frightening, not so overwhelming.  In fact, most of them are very small children or little non-verbal animals who are deeply hurt, and just want to be heard, and make themselves out to be big Monsters in order to tell their stories.

[neroli]

On 8/5/2011 at 11:38 AM, Altostrata said:

CBT was always too structured and authoritarian for my taste -- it bugs me there's a "right" way to think

Hello Alto

 

Thank goodness! Someone else who finds CBT unhelpful.  It drove me bananas when the community psychiatric nurse tried it on me (I had also had go some years before and didn't find it helpful) - so much form filling and "what is the your most 'hot' thought". "how can you work around this?" - this to a person who was in 24/7 anxiety, could barely think how to make a cup of tea, from a massive wave after three years of symptoms from a CT (but they didn't believe that part of my story).  I almost yelled at her "every one of them is a hot thought".  They stopped trying it on me but I always had the feeling I hadn't tried hard enough.

 

So thanks

 

Neroli

[Altostrata]

CBT is not appropriate for every circumstance, but it is highly useful in some.

[Rabe]

How Id love to change the channel and have it stay changed!!!  

[neroli]

13 hours ago, Altostrata said:

CBT is not appropriate for every circumstance, but it is highly useful in some.

Yes, actually I saw a psychologist after this and the way we worked was useful, at one point I told him how I was putting strategies and coping mechanisms in place and he said "that's CBT", so I was doing it naturally.  I guess it boils down to the person and the way they use it that makes the difference.

[Freesia]

On 8/4/2011 at 4:19 PM, summer said:

Changing channels comes more naturally to me, and almost instantly. I can feel myself kind of smiling when I do it. It's been consistently working.

 

CBT, while useful for some, doesn't work for me. It reminds me of EST, and I'm not a fan.

What is EST? Has anyone dabbled in Byron Katie "the work" ? I have a love-hate relationship with it. Was willing to try it has some difficulty with it at times but it did lead me to question whether my thoughts were reality and that was the first experience I had of that. I thought it would be like CBT but I'm not sure it is and I haven't really tried CBT. Just not sure what's going to end up working for me the only thing that's consistent so far is his 1 routine of Qi Gong and I don't do it consistently I get too Frozen.

 

 

[ChessieCat]

7 hours ago, Freesia said:

What is EST?

 

https://en.wikipedia.org/wiki/Getting_It:_The_Psychology_of_est

 

Non Drug Coping Tools

 

It's good to have a variety of tools to use.  Some tools work better at different times and/or in different situations.  CBT challenges thoughts, but sometimes AAF might be more helpful.

 

On 4/28/2017 at 4:03 AM, brassmonkey said:

 

AAF: Acknowledge, Accept, Float.  It's what you have to do when nothing else works, and can be a very powerful tool in coping with anxiety.  The neuroemotional anxiety many of us feel during WD is directly caused by the drugs and their chemical reactions in the brain.  Making it so there is nothing we can do about them.  They won't respond to other drugs, relaxation techniques and the like.  They do, however, react very well to being ignored.  That's the concept behind AAF.  Acknowledge, get to know the feeling involved, explore them.  Accept, These feelings are a part of you and they aren't going anywhere fast. Float, let the feeling float off as you get on with your life as best as you can.  It's a well documented fact that the more you feed in to anxiety the worse it gets.  What starts as generalized neuroemotinal anxiety can be easily blown into a full fledged panic attack just by thinking about it.

 

I often liken it to an unwanted house guest.  At first you talk to them, have conversations, communicate with them.  After a while you figure out that they aren't leaving and there is nothing you can do to get rid of them.  So you go on about your day, working around them until they get bored and leave.

 

It can take some practice, but AAF really does work.  I hope you give it a try.

 

 

[JackieDecides]

On 1/28/2017 at 10:59 PM, JanCarol said:

I'm hoping this fits with changing the channel - as I see it as changing perspective on feelings which are normally perceived as threatening.

 

Member Catnapt asked:

Quote

 

Mmmm.

 

Acceptance is huge.

 

I find that the best use of the monsters is to greet them, and put them to work.  So I accept them.  I find compassion for them, and then find what we have to offer each other.  I let them have voices (in appropriate places), give them jobs, and after awhile, we help each other.

 

I spent so many years in a depleted, non-functional state.  I still suffer depletion very easily.

 

So the monsters - the fear, the worry, the anger - can become a source of energy.

 

But you can't let them run wild - if you can befriend them, and find compassion for them, they may submit to your halter, and help you.  Sure, sometimes we wrassle (fight) a bit - but if you offer them territory, or a voice, or a job - they become less feral.

 

Anger helps me energize and fight for what I believe in.

Fear reminds me to be diligent

Jealousy makes me raise my game.

Worry makes me anticipate problems to be solved.

 

But I have to also understand - to find compassion: that my anger comes from very deep hurt, and the pain I feel when my loved ones are hurting, too.

And the things I have been through are the source of my fear, and my sense of failure and inferiority leave me vulnerable to jealousy.  And I was taught to worry, when I failed to pay attention and horrible things happened.  These understandings help me have compassion for the Monsters.

 

In that compassion, they are not so frightening, not so overwhelming.  In fact, most of them are very small children or little non-verbal animals who are deeply hurt, and just want to be heard, and make themselves out to be big Monsters in order to tell their stories.

 

 

I think this is brilliant but I don't know what I am capable of. I can barely tolerate bad feelings - in fact I often don't even get that far - let alone welcome them or harness their energy.  I'm going to have to think about this. 

 

On 11/12/2018 at 12:28 PM, ChessieCat said:

It's good to have a variety of tools to use.  Some tools work better at different times and/or in different situations.  CBT challenges thoughts, but sometimes AAF might be more helpful.

 

AAF sounds like an excellent tool.

 

also, I  have read about ACT and think it sounds like a good option. Acceptance & Commitment Therapy  but I feel like I sort of understand it only because I read The Happiness Trap which simplifies it. 

 

I read self help books a lot. I would guess I'm not alone on this!

 

 

 

[getofflex]

On 7/13/2011 at 11:21 AM, Altostrata said:

The technique is very simple: When you recognize you are in the midst of an unpleasant emotion, change the channel by doing something more pleasant or constructive or healthy.

One way I change the channel is by listening to inspirational youtube videos.  This really helps to stop the negative obsessions in my head.  It also forces me to focus on something very positive and healing that produced spiritual growth in me.  

[Erell]

Hi everyone !

 

Well, I'm convinced with the importance of trying regurlaly To change the Channel. But sometimes, I really don't know how To do it, what kind of activity I could try. And my motivation and creativity are often down. Most of the I'm housebounded because of agoraphobia. 

 

And then I wonder  : how do others in WD occupy their days ?

 

 

So I thought  : why  not sharing our ideas ?

Here are some :

 

- my father gave me a challenge : make a playlist of 1000 pieces of music that I like, from 1000 différent artists ( he is already at 500!)

 

- focus on a puzzle.

 

- Sort your clothes.

 

-....

 

Of course these are not miracle solutions, and sometimes you can only try for 5 minutes. Also, sometimes you can't try these ideas at all. 

For example  : it is often impossible for me To listen To music. And when I began To try To sort my clothes, I actually let them on the floor for 3 weeks before I found the courage To really sort them. 

 

And it is perfectly ok. 

 

My idea with this topic is just To create a box in which anybody could pick up ideas when days are long and full of mourning, and try them To see if it helps.

 

So what are yours?

[Baxter]

Knitting when I'm exhausted.

 

Walking outdoors where there are some views of trees, meadow, water... watching birds at the feeders on my deck. 

 

 

[bubbles]

I listen to podcasts. It's harder to get caught in my thinking if someone is talking into my ears (earbuds).

 

At times I have pulled myself up from the thinking. I actually put my hand up into a 'stop' position and say 'stop'. Must look odd, so I only do it if I'm alone.

[Erell]

6 hours ago, bubbles said:

I listen to podcasts. It's harder to get caught in my thinking if someone is talking into my ears (earbuds).

 Oh yes, I started To listen To podcasts about a week ago, and it's great To change the Channel! 

What kind of podcasts do you listen To?

 

(Actually I find the 'stop' really great To remind yourself To stay in the now 😉)

[Healingnow]

• Learned how to make sourdough bread - a process that takes place over several days. Made my first two loaves yesterday!
• Meditate using Headspace app or some other guided meditation. 
• Watching travel shows on TV and dreaming of the day I feel good enough to travel

[bubbles]

On 11/3/2019 at 3:20 PM, Erell said:

What kind of podcasts do you listen To?

 

I find myself listening to political podcasts, diet (as in whole food, nutrition and cooking, not necessarily losing weight), news. I'm sure there are more but that's what comes to mind now! YouTube has all sorts that I often turn on and just listen to rather than watch. I'm quite eclectic. I also like audio books.

[Giulietta]

Hello everyone and good topic @Erell

 

I do some of what others have mentioned here:

• knitting (which I learned to do on youtube as I mentioned to @Erell). The beauty of learning on youtube is that you ask the teacher to repeat an unlilmited amount of times wihtout him/her thinking you are a dummy!
• Telling myself to stay in the moment. Focus on what I am doing. This doesn't always work because the anxiety, heart/chest pounding, etc. often come back.  Telling myself that I have no reason to be agitated - to 'stop' and calm down.
• Cleaning, weeding, anything physical if I am able.  I don't do things that tax executive function (planning, organizing, etc.).
• Watching somethign on TV which holds my attention.
• Listening to music that makes me happy. That is a great way to change the channel.
• Coloring.
• Learning about something I am very interested in - and can focus all of my energy on.
• Go for a walk - sometimes helps.
• Walk in a store (even in the grocery store) as there are plenty of distractions
• Get out of the house @Erell I know you are mostly house-bound - but when you can get out - this might helpl you.

[Erell]

21 hours ago, Guilietta said:

 The beauty of learning on youtube is that you ask the teacher to repeat an unlilmited amount of times 

I love this sentence 😄😄😄 So true !

 

I also learned To embroider on YouTube 😉

 

Great tips Guilietta, thank you !

[LostInMarshes]

Ooh! I've got a couple! Perfect timing for this topic... 

Those of you in the Western hemisphere will have the colder, darker months to endure. These things would pair nicely with winter:

 

* Get a cheap and simple crockery pot (slow cooker) and revel in the ease with which you can make filling and delightful meals. I think this is perfect for those of us having trouble with food and cooking for ourselves. There are so many wondrous dishes. Slow cooking comes in only two steps: prepping ingredients and leaving them to cook for hours. I watched video of a man getting together some potatoes, carrots, some other simple veggies, throwing them into the pot, and having a beautiful meal of roasted veggies that probably lasted him a couple of days. Ah, here it is:

 

* Loom knitting - buy one of those simple and cheap knitting looms, with which you can make wall hangings. So many benefits. It is a soothing, grounding, meditative activity. And you will make lovely art that will grace your walls. I'm sure many of us can use a boost of eclectic, handmade beauty to our living surroundings. Something like this: 

 

(oh, and rant: please don't use acrylic yarn, if you can afford natural yarn. Synthetics end up as microplastics and adversely affect everything on earth.)

 

 

[Giulietta]

21 hours ago, Erell said:

I also learned To embroider on YouTube 😉

 

 

Awesome! Do you do counted cross stitch? Petit point? Or other?

 

What types of things have you made?

 

I used to do counted cross stitch - and made some pictures for people as gifts.

 

It is good because it forces you to count - like knitting - so it is a good wya tofocus/distract yourself withotu being 'thinky.'

[Erell]

On 11/22/2019 at 4:12 PM, Guilietta said:

 

Awesome! Do you do counted cross stitch? Petit point? Or other?

 

What types of things have you made?

 

I used to do counted cross stitch - and made some pictures for people as gifts.

 

It is good because it forces you to count - like knitting - so it is a good wya tofocus/distract yourself withotu being 'thinky.'

 

I try To learn different stich,  Thanks To YouTube 😄 Can't say i'm good at it, but it helps To distract!

[TheUglyWithdrawal]

On 8/3/2011 at 6:07 PM, Altostrata said:

Awww, thanks you guys. Glad it helps.

it does .  i am watching hbo now ..lol   just kidding 

 

[KathyLoop]

Any suggestions on what to do with a mind that doesn't want to change the channel? I'm my own worst enemy. I sabotage everything. Sometimes I wonder if a demon has control of me or I just hate myself. I don't really believe in demons... so I'm left with the latter.

[Erell]

An interesting video to learn to change the channel : 

 

 

 

[Altostrata]

bumping