Classes Homework

Session 1

  1. S.M.A.R.T. Goals sheet in workbook
  2. Triggers worksheet – below (continue for a few weeks if time)

Session 2 – week of January 10/13, 2024

  1. If any WORDS or PHRASES raised your anxiety, write them in huge letters on paper and stick them up around your house. Say the words every time you pass by. Ask your significant other or family member to help you by saying these words often, even in silly ways (eg. “the dog barfs at the mailman”)
  2. Review all slides that raised your anxiety. You can download them below, and keep track of your exposures on the workbook sheets pages 26 and 27 (emailed to you). Once they don’t raise your anxiety anymore do the “raise game” exercise where you look at the words or picture and TRY to make your anxiety go as high as possible. Just notice the number from 0-10 (take note of it) and tolerate or accept this anxiety (as long as it’s not 9 or 10). Don’t try to lower the number, just leave it alone and it will go down on its own.
  3. Read the anxiety symptoms page in your workbook pages emailed to you – and check off or highlight those that you have experienced.
  4. Read “my sticky note” in the workbook and write out your sticky note if it is something you remember.

Session 3

  1. Review all slides for 5-10 minutes, every day (5 out of 7 days only!). See powerpoint download below.
  2. If any previous exposures still bother you, continue to review those daily.
  3. IN VIVO (REAL LIFE) EXPOSURES: Rate all your safety and avoidance behaviours from easiest to most difficult for you to give up. Use a numbering system of any kind. Then download a blank calendar here, print two (for February and March) and enter all your safety and avoidance behaviours into the two months on the day you plan to give them up. So the easiest thing to give up you would enter near the beginning of February. You can choose to have as many days in between as you like. Please write your name at the top of the two calendars and email them to me at annachristie@shaw.ca before the end of January.

Session 4

  1. Review all slides for 5-10 minutes, every day (5 out of 7 days only!). See powerpoint download below.
  2. If any previous exposures still bother you, continue to review those daily.
  3. Support network. Fill out the next two pages of the workbook (below). Who are your support people? Who could they be? Talk to your support person about this week’s lesson and what you need from them from now on: A) honesty [such as answering the question “will I be sick” with “I don’t know”] B) no reassurances C) support such as following the script you will give them (see #4, below).
  4. Review the script provided below and adjust the wording to suit your own needs. Then give it to them to follow. TRY not to be too irritated with them if they can’t find or can’t remember the script the next time you panic. It will take them time, just as it will take you time, to adjust to a new way of being.

Session 5 – January/February 2024

  1. Review the exposure slides for at least 5-10 minutes per day. (See download, below)
  2. Continue working on giving up safety behaviours (on your calendar).
  3. If you have time, write a “perfect” emetophobia story about what you might consider your “worst nightmare” story. Be sure to end the story with you handling the situation perfectly. Write by hand, rather than type on a device.

Session 6 – February 14/17, 2024

  1. Continue to work on exposures to pictures, if they still bother you.
  2. Thoughts – download, review and complete the workbook pages below.
  3. Review the videos we watched together in class. Click here for the playlist.

Session 7

  1. Review videos we watched together in class. Click here for the playlist.
  2. Review sounds if you are able. If not, leave sounds until a later session.
  3. Continue to work on your “in vivo” exposures calendar.
  4. Continue to work on thoughts pages in workbook.

Session 8 –

  1. Review videos we watched together. 10 am class – I added two more that should be fairly tolerable to watch if you watch them in order of the playlist. 11:15 class – I added one more. You have TWO WEEKS to work on these! Click here for the playlist.
  2. Review sounds if you are able.
  3. Work on your calendars!

Session 9

  1. Before and after Thanksgiving weekend (if you’re American), try to spend 30-60 minutes each day on the homework.
  2. Review videos we watched together, and any others from earlier that you were still finding difficult to watch. Click here for the playlist.
  3. Keep reviewing those sounds!
  4. Keep working on your calendars.

4 responses to “Classes Homework”

  1. Denise Wessels Avatar
    Denise Wessels

    Are we to do anything more with the story we wrote for Session 2 homework?

  2. admin Avatar

    Thanks for the reminder! We can discuss how that went for everyone next class. And you will write another story eventually so keep this one for reference.

  3. Louise Avatar
    Louise

    Is the safety behaviours calendar the dates we will give up the behaviours? I’m just a little confused on it.
    “Then download a blank calendar here, print two (for October and November) and enter all your safety and avoidance behaviours into the two months. “

    1. admin Avatar

      Sorry it’s taken me so long to respond here. Yes, you print out the blank calendars and then enter in the safety behaviours that you’re going to give up on the date you intend to give them up. For example, you can give them all up in one day if you really want to! Or all in a month, or one per day, one every two days, etc.

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4 thoughts on “Classes Homework

  1. Louise says:

    Is the safety behaviours calendar the dates we will give up the behaviours? I’m just a little confused on it.
    “Then download a blank calendar here, print two (for October and November) and enter all your safety and avoidance behaviours into the two months. “

    • Sorry it’s taken me so long to respond here. Yes, you print out the blank calendars and then enter in the safety behaviours that you’re going to give up on the date you intend to give them up. For example, you can give them all up in one day if you really want to! Or all in a month, or one per day, one every two days, etc.

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