Moderator Emeritus Erell Posted November 26, 2019 Moderator Emeritus Share Posted November 26, 2019 Hello everybody Mindfullness is quite a new practice for me, but I do think it can really help with intrusive thoughts and acceptance. Here are some simple exercices to discover this practice : 1. classic : Breath : Don't think about your Breath, just Feel it. The air that comes in and out, the moves of your belly and your chest, feel your all body breathing. If your attention goes away, it is perfectly normal. When you notice it, just go back To your breathing. 2. Savor: just stop : To look at the sky, listen To birds, To drink your glass of water, To eat your fruit. Just for a moment, try To Feel and notice small pleasures, and be utterly présent To the feelings. 3. With who do you take your shower ? Under the shower, take a few seconds To ask yourself who has joined you..who are you thinking about ? Your boss, your family, your neighbors...? Then, start To pay attention To your physical sensations : water flowing on your skin, temperature, soap lathering in your hand,... 4. Touch : Choose an object. Close your eyes and focus attention on your hand, your fingers. slowly, move your hands To the object, and touch it with your fingers. Prétend You don't know what is the object. Take it in your hands and continue To discover it. You also can use your others senses. Everytime your thoughts take you away, just notice it and bring back your attention To your hands. - I also agree with @Songbird about giving a name To your internal voice, your intrusive thoughts, To put a distance and not take it too seriously. Mine is called Bob 😉 Also have To add that it can be really hard at first : I advise all newbies To find audio-guided sessions To start. Wish you all a delightful discover ❤ 2006 : 20mg Paxil+Bromazepam. 2008 : cold turkey of both. 2010 : Reinstatement 20mg Paxil + Bromazepam. 2014-June2017 : Switch from Bromazepam to Prazepam, slow taper to 0mg. 2018 to August 2019 : Paxil 20mg taper (3% every 15 days). 22 Aug 2019 updose to 10mg (was at 8.4mg). 25th Sept 2019 To April 2020 : found SA, holding at 10mg Paxil. April 2020 : Paxil 10mg to Prozac 7mg bridge. Details : topic/21457 Current Supplements : magnesium citrate + fish oil Current medication : * 7pm Diazepam : 0.85mg (15 Aug 2022) / 0.95 mg (24 April 2022) / 1mg Diazepam (since 29 Aug 2020) * 8am Prozac : 6.16mg (25 oct 2022, feel awful, slight updose) / 6.08 mg (9 oct 2022) / 6.24mg (11 July 22) / 6.44mg (22 May 22) / 6.64mg (4 Nov 21) / 6.72mg (8 oct 21) / 6.8 mg (15 Sept 21)/ 6.88mg (14 Aug 21)/ 6.92mg (23 Jun 21) I am not a professional, I don't give medical advice. Discuss any decisions about your medical care with a knowledgeable medical practitioner. Link to comment Share on other sites More sharing options...
Administrator Altostrata Posted November 27, 2019 Administrator Share Posted November 27, 2019 On 11/26/2019 at 3:06 AM, Erell said: 3. With who do you take your shower ? Under the shower, take a few seconds To ask yourself who has joined you..who are you thinking about ? Your boss, your family, your neighbors...? So true! Whoever is there with you in the shower -- that's what's troubling you. You can make a note of it and later work on a solution for your trouble so it doesn't keep on coming up when you're have an occasion to relax. 1 This is not medical advice. Discuss any decisions about your medical care with a knowledgeable medical practitioner. "It has become appallingly obvious that our technology has surpassed our humanity." -- Albert Einstein All postings © copyrighted. Link to comment Share on other sites More sharing options...
sunnysideup69 Posted November 29, 2019 Share Posted November 29, 2019 Here is a wonderful mindful body meditation by Jon Kabbat Zinn....I'm using this a lot for acceptance of uncomfortable bodily symptoms.... January 2008 to April 2015 Citalopram 20mg to 5mg, reducing in 50 per cent leaps. Jumped off at 5mg March 2016 used MDMA triggered setback April 2016 Citalopram 10mg October 2016 cut to 5mg, May 2017 cut to 2.5mg May 2018 used MDMA triggered setback June 2018 Citalopram 2.5mg up to 10mg, then back to 5mg July/ August 2018 7.5mg, then 10mg June 2019 updosed to 20mg Citalopram August 2019 cold switch to Venlafaxine 75mg XR Supplements; 1100mg fish oil daily; also 100mg Magnesium Glycinate. Tried Vagifem 10mcg from mid May 2021 to mid June 2021; caused depression, so stopped. Link to comment Share on other sites More sharing options...
misza Posted February 23, 2022 Share Posted February 23, 2022 My dear, for several days now, with the help of the audio CD I have purchased, I have been practicing "mindfulness" and I have mixed feelings. During the meditation itself I feel very calm and relaxed (probably like never in my life!), But not long after it ends, I experience a sudden and severe deterioration of mood, even panic. It happened to me every time. Strange. The exercises that I did were not that long (about 5-10 minutes). Did any of you have similar experiences? Regards! June 2007 - started 37,5 mg Anafranil SR 75 mg (being 22 years old) September 2016 - 37,5 mg -> 112,5 mg March 2019 - 112,5 mg -> 75 mg May 2020 - 75 mg -> 37,5 mg June 2020 - 37,5 mg -> 18,75 mg August 2020 - 18,75 mg -> 10 mgSeptember 2020 - 10 mg -> 0 mg12 December 2020 - 0 mg -> 0,25 mg Xanax 22 December 2020 - 0,25 mg -> 0 mg Xanax23 December 2020 - one dose of 10 mg Anafranil (a strong allergic reaction!) 2 January 2021 - 0 mg -> 10 mg Anafranil 7 January 2021 - 10 mg -> 0 mg Anafranil (due to many allergic reactions!) Link to comment Share on other sites More sharing options...
Moderator Onmyway Posted June 21, 2022 Moderator Share Posted June 21, 2022 I just discovered this course of Mindfulness Based Stress Reduction which has been shown to be beneficial for MH problems, chronic pain and illnesses. Many years ago I took the in person class and it was quite helpful. I highly recommend it. https://palousemindfulness.com/ "Nothing so small as a moment is insurmountable, and moments are all that we have. You have survived every trial and tribulation that life has thrown at you up until this very instant. When future troubles come—and they will come—a version of you will be born into that moment that can conquer them, too." - Kevin Koenig I am not a doctor and this should not be considered medical advice. You can use the information and recommendations provided in whatever way you want and all decisions on your treatment are yours. In the next few weeks I do not have a lot of capacity to respond to questions. If you need a quick answer pls tag or ask other moderators who may want to be tagged. Aug 2000 - July 2003 (ct, 4-6 wk wd) , citalopram 20 mg, xanax prn, wellbutrin for a few months, trazodone prn Dec 2004 - July 2018 citalopram 20 mg, xanax prn (rarely used) Aug 2018 - citalopram 40 mg (self titrated up) September 2018 - January 2019 tapered citalopram - 40/30/20/10/5 no issues until a week after reaching 0 Feb 2019 0.25 xanax - 0.5/day (3 weeks) over to klonopin 0.25 once a day to manage severe wd March 6, reinstated citalopram 2.5 mg (liquid), klonopin 0.25 mg for sleep 2-3 times a week Apr 1st citalopram 2.0 mg (liquid), klonopin 0.25 once a week (off by 4/14/19- no tapering) citalopram (liquid) 4/14/19 -1.8 mg, 5/8/19 - 1.6 mg, 7/27/19 -1.5 mg, 8/15/19 - 1.35, 2/21/21 - 1.1 (smaller drops in between), 6/20/21 - 1.03 mg, 8/7/21- 1.025, 8/11/21 - 1.02, 8/15/21 - 1.015, 9/3/21 - 0.925 (fingers crossed!), 10/8/21 - 0.9, 10/18/21 - 0.875, 12/31/21 - 0.85, 1/7/22 - 0.825, 1/14/22 - 0.8, 1/22/22 - 0.785, 8/18/22 - 0.59, 12/15/2022 - 0.48, 2/15/22 - 0.43, 25/07/23 - 0.25 (mistake), 6/08/23 - 0.33mg Supplements: magnesium citrate and bi-glycinate Link to comment Share on other sites More sharing options...
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