Coping with stress
In a message dated 31/01/02 23:47:01 GMT Standard Time, ukpam2000@…
writes:
I second this too - cog quitting helps us with more than just putting down
the cigs.
Indi
One Response to “Coping with stress”
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January 2nd, 2004 at 1:22 am
Hi Jean,
You said:
“…. but right now I seem to be operating on pure emotion - and shall
have to grow a bit before I can put this quit on a cognitive level.”
I think your quit is already cognitive, it’s just not too organized or
focused. You are very (painfully?) aware that you are “operating” on
emotion. I’m guessing that you could list most of those emotions. Have you?
Can you also describe the physical ‘feelings’ that correspond to those
emotions? Or as some one else said, “What emotions/conditions do you feel?
How do you feel them? Where do you feel them?”
Something I was mulling….
WHAT we feel is maybe a dozen emotions (angry, sad, happy…) and
conditions (hot, cold, hungry, tired…)
HOW we feel is maybe 3 sensations: muscles (tense, sore, fatigued),
breathing (depth and speed), heart beat (strength and speed)
Where we feel is maybe 5 areas: extremities (arms and legs), abdomen,
chest, neck, and shoulders.
If anyone can refute, correct, or add to this mull, please have at
it. Ive just thrown that out there as something to consider while
observing our feelings.
Jean, to get back to your list of emotions and conditions, writing that out
is a first step to identifying triggers that need new thoughts/beliefs in
order to offer new responses. Another huge benefit of lists is that as soon
as we make a list, we transform the overwhelming of “theres soooo much
to do” into a very finite and manageable “theres just this to do”.
As for your ABC, Cat took the words right out from under my finger tips,
your
ABC isnt “pathetic” at all. In fact, its actually a very good starting
point.
A- I hurt …. this addict needs help
“I hurt”, thats the event and all that needs to be included
in A. ‘this addict needs” is an inner statement/belief and should be
included in B. However, you might be a bit more specific about just what
and where you hurt. Defining just what and where, in itself, may suggest
alternate responses for dealing with the hurt. If there are multiple
places you hurt, do a short simple ABC for each.
B- First of all, smoking is always an option. However, because it
“leads to harm not help”, it’s not an acceptable option. The B is where we
list all our other options like getting outside, exercise, Tai Chi, yoga,
etc. Then depending on the options we’ve listed, we’ll opt for one or a
couple rational responses in C.
I’d like to note that at 4 wks into a quit, many people are very foggy
headed. Much of the confusion is due to a physiological recovery process
that usually takes months though the foggy part is relatively short lived.
There can also be ‘environmental’ factors for being confused and mentally
lethargic, being in Calgary in the middle of the winter is certainly one.
(If I remember my temp conversions correctly, -20 C in about the same as
-20 F, and while some will say “yes, but it’s a dry cold”, my own feeling
is “WHO CARES?!!! -20 anything is just too cold to be outside.” That said
however, many people do mall walks when it’s too cold to be outside. Most
malls are open an hr or so before the stores open and it’s a perfect place
to walk without risking hypothermia. Maybe call some community centers or
seniors organizations for some leads? Cabin fever is not a myth.
Jean, forget the ABCs for the moment. Make some lists of feelings
including how and where you feel them. Post them here if you would. The
rest of these characters need to work on this also :))
Steve