Hi, I've been having a problem recently and am wondering if anyone can help. About 8 days ago I smoked weed, and was worried about my mom coming home. Once we were done smoking, I had a panic attack. I didn't know where I was, everything seemed like deja vu, my heart started to beat faster, and I burst out crying. I've never been so scared in my life. I have been high before this and it's never been a problem, I've never witnessed paranoia or anxiety. After doing research, I think I am witnessing depersonalization. It seems to be getting a little better, but I just feel like I'm still wandering off somewhere, like in a dream, like I can control my actions, but not fully, as much as I used to. I am not sure what I should do, how long should this last? Can it be permanent? Are anti-depressants useful, or should I wait it out? Is anyone in the same boat as me?
I would just like to feel like myself again, and any advice on how to reach this goal would help immensely. Thank you very much.
I would just like to feel like myself again, and any advice on how to reach this goal would help immensely. Thank you very much.
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well, i cant say i have experienced being so high that i cry, or even being paranoid. and to answer your question, yes, antidepressants are very helpful, i take silexa myself. i know for sure that it makes me happier and im guessing it helps with the whole weed problems that i might have if i stopped taking silexa. so yes, take antidepressants, just talk to your doctor but be sure not to tell him u smoked weed. and i got one question for u, how much weed did u smoke for you to cry and be so paranoid and forget where u are? i been smokin for a year and it does no harm to me other than my eyes get red and i laugh my ass off
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hey i felt exactly the same. had a major panic attack after trying mj for the first time. its been 2 weeks since i tried it and im still having panic attacks but less severe. i hope it all goes away soon, i should have nvr taken it. i want back my old life. one of my friend just invited me for poker but im afraid i will suffer from a panic attack outside. sigh god pls help me
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ive had a high like this about a year ago...it was around the first time i starting smoking actually good bud...i was in the woods with a few of my friends and took like 8 hits after the first few i started to feel different and light headed and really heavy...so on our way out of the woods i got scratched by a branch and i started flippin out and saying onf f**k holy sh*t f**k ahh...my friends thought i was just kidding and i got really scared and my heart raced like a million mph, i felt like thornes all over my body and i was in like a thorn forrest, the leaves seemed to be getting brighter and then drop quickly to dark leaves..but after what felt like an hour of being 2 minutes deep in the woods we got out and i tried to make myself feel normal...so i just went to sleep and i wanted to do it again..haha it all felt like i was dreaming and some points didnt feel real...but my highs now are just dizzy and happy and stupid...
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Hi!,
Im 20, I started smoke marihuana 5 months ago (when i was still 19), at first i would do it maybe once or twice a month for the first 2. Never felt paranoid or depressed, all was laughts and chill. But I went on vacaction for 2 more and me and my friends would do it everyday an average of twice a day, the last couple of days i felt guilty but not so much, only when i smoked alone.. i came back from my break and when i get high by my own i did feel really really guilty. if i had more than 2 hits, i would cry evertime thinking how bad of a person/daughter i am for smoking and critising myself about everything, (the whole thing lasted a month), but then when i was sober again, i would remember how bad i felt but i didnt care at all!, I didnt even care if my mom or dad would find me kinda high in my room cause i guess i could pretend im asleep or something, it was just a "moral" issue.. i was not even caring about college anymore.. or anything that had to do with a bright future as i used to..im not like an A+ student, im more like a B + or - kind. .. so i would o it again ang again once a day, maybe twice some... (2 hits each time), more than a couple times i would ask myself if im crazy.. literally. when i was sober i would ask many time: why do i ask myself if im crazy? thats just not right!
the last week smoking (2 weeks ago) i experienced something that freaked me out, after i smoked and i was sober again i went to bed and while i was layed down about to fall sleep i could hear things in my head.. it was insane.. like weird FAST sounds, like n a horror movie... i even had to put my hands on my ears so it would stop it... AND I WAS SOOO scared that someone would break in my house and killed me in that moment...i didnt even cried all i wanted was to fall sleep as fast as i could so that moment would be over. The next day i woke up and i said...well screw it, maybe weed is just for me...for sure i like it, but is not that fun anymore when i have those panics attacks and depression while being average high.. i think those sounds in my head were the limit... after that, i decided not to smoke in a while or just do it ocassionally... or whenever i feel rewarded..just like as often i drink alchocol (3 times a month..) this scared me a lot... and i dont know anybody that has experience the same thing...
the only thing i missed is how food tasted without weed..ive always been really skinny so I was convinved that weed was helping me to eat bigger amounts, more times a day :-( thats the onnly thing that i miss now..food tastes better, other than that i act and SAY really dumb things that usually doesnt make sense..i have made a fool of myself seeeeeeveral times while being high whith my friends ..like retarded ones, not even funny....!! :S... and sometimes i tended to be kinda rute but very unintentially, ive always apologyzed when sober tho..
It has been a week without smoking weed even though i have a good amount that i could last me for like 15 days in a dayly basis... and I feel more normal again, of course my mechanism and perception is not as it used to be a before i started smoking everyday...but emotionally i feel so much better..no more guilt. And i hope i keep it like that... i just want to know why do i feel like that while smoking weed while other just feel relaxed and normal without having this issues.
PS:SORRY FOR THE SPELLING!! im foreing... Any comments are welcome.
Im 20, I started smoke marihuana 5 months ago (when i was still 19), at first i would do it maybe once or twice a month for the first 2. Never felt paranoid or depressed, all was laughts and chill. But I went on vacaction for 2 more and me and my friends would do it everyday an average of twice a day, the last couple of days i felt guilty but not so much, only when i smoked alone.. i came back from my break and when i get high by my own i did feel really really guilty. if i had more than 2 hits, i would cry evertime thinking how bad of a person/daughter i am for smoking and critising myself about everything, (the whole thing lasted a month), but then when i was sober again, i would remember how bad i felt but i didnt care at all!, I didnt even care if my mom or dad would find me kinda high in my room cause i guess i could pretend im asleep or something, it was just a "moral" issue.. i was not even caring about college anymore.. or anything that had to do with a bright future as i used to..im not like an A+ student, im more like a B + or - kind. .. so i would o it again ang again once a day, maybe twice some... (2 hits each time), more than a couple times i would ask myself if im crazy.. literally. when i was sober i would ask many time: why do i ask myself if im crazy? thats just not right!
the last week smoking (2 weeks ago) i experienced something that freaked me out, after i smoked and i was sober again i went to bed and while i was layed down about to fall sleep i could hear things in my head.. it was insane.. like weird FAST sounds, like n a horror movie... i even had to put my hands on my ears so it would stop it... AND I WAS SOOO scared that someone would break in my house and killed me in that moment...i didnt even cried all i wanted was to fall sleep as fast as i could so that moment would be over. The next day i woke up and i said...well screw it, maybe weed is just for me...for sure i like it, but is not that fun anymore when i have those panics attacks and depression while being average high.. i think those sounds in my head were the limit... after that, i decided not to smoke in a while or just do it ocassionally... or whenever i feel rewarded..just like as often i drink alchocol (3 times a month..) this scared me a lot... and i dont know anybody that has experience the same thing...
the only thing i missed is how food tasted without weed..ive always been really skinny so I was convinved that weed was helping me to eat bigger amounts, more times a day :-( thats the onnly thing that i miss now..food tastes better, other than that i act and SAY really dumb things that usually doesnt make sense..i have made a fool of myself seeeeeeveral times while being high whith my friends ..like retarded ones, not even funny....!! :S... and sometimes i tended to be kinda rute but very unintentially, ive always apologyzed when sober tho..
It has been a week without smoking weed even though i have a good amount that i could last me for like 15 days in a dayly basis... and I feel more normal again, of course my mechanism and perception is not as it used to be a before i started smoking everyday...but emotionally i feel so much better..no more guilt. And i hope i keep it like that... i just want to know why do i feel like that while smoking weed while other just feel relaxed and normal without having this issues.
PS:SORRY FOR THE SPELLING!! im foreing... Any comments are welcome.
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I've been through everything you guys are going for its a combination of stress weed and the results is acute panic disorder and depersonalization and in some of ur cases mild agoraphobia. 1. quit smoking ,,,,, not even once 2. Exercise allot 3. Force yourself to leave your house and confront your fears .... the anxiety will come down....... In anywhere from 2=6 months following that advice and really giving it all you got you will all be back to your old selves ... Im on 3 months and 3 weeks and went from panic attacks and agoraphobic ti partying and dating one of the hottest chicks funny how things work ..
B
B
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I agree with this--in fact, leaving the house is the hardest step to take but it is the most important. If you can start doing it, your life really will turn around, but you have to stick it out and keep it up. I had a bad experience last night that would've made me stay home, but instead, I left the house and am so happy I did. Keep it up! BJamin, do you have any other recommendations?
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Yeah one more tip stay far away from prescription drugs, take the natural root if anything... Valerian root ;-) = valium
Be strong , its a tough life and if you think you got it bad someone else out there has it much worse
B
Be strong , its a tough life and if you think you got it bad someone else out there has it much worse
B
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Valerian root really is similar to valium? I hadn't heard mucha bout that. Where can you get it? I actually don't know much about valerian root. Can you enlighten me?
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I have the same panic attacks whenever i smoke weed. I am a heavy sweater so when i get high, i get these really horrible nervous sweats that must smell pretty bad, cause my friends all start to look at me like im weird. That sends me into a major attack, my heart starts racing, my mouth gets super dry. It is so embarrasing. I want to enjoy a normal high like everyone else. any suggestions?
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You're going to have to stop smoking pot if you want it to stop. People who are prone to anxiety have panic attacks when they get high, and I'm sorry to tell you that that's just the way it is. COuld you give it up?
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Hi BJamin,
It sound that you are doing good now. I'm interested if you can share some more information about your process of recovery. All those that you have listed above are good things. But some people find it hard to do any of these things. What do you think?
It sound that you are doing good now. I'm interested if you can share some more information about your process of recovery. All those that you have listed above are good things. But some people find it hard to do any of these things. What do you think?
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*bare with me..i typed this up in notepad..im sorry..*
it seems BJamin hasn't replied yet to red admin.
so..i'll post my story simalur to his with mroe detail..haha
the story...
MY anxiety was caused by smoking. thats what i believe at least. i had began smoking my freshman year of highschool and smoked on a regular basis every weekend etc. and it was good..for a while. around my jr year the paranoia began and at first i was just uncomfortable so i kept smoking..but everytime i smoked it got worse. I would have the general feelings described by the anonymous comment. sweaty palms. over awareness of the people around me's emotions and constantly worring if i did something dumb or embarresed myself. the most severe night i ended up sitting covered beneath a blanket on a sofa while my friends nonchantly played kings cup adjacent to me at the kitchen table. and every now and then one would sit by me and i would freak out. the whole time i jsut sat there tingling freaking out thing i lost control of my body.(theres a name for it but i can't remember right now sorry). the night after that the feelings didnt stop like they had all the other times i had smoked. the morning and after noon were tolerable..i was just quiet all day. but that night i had orientation for night school for a class i had to make up. i was running late and arguing with my mom and had to sprint to the class from the parking lot of a hilly collage campus..no fun..and by the time i was in the class and finally sat down i felt like i lost control and just walked out of the class. that was my first panic attack.
the next day i got to school and as soon as i entered my circle of freinds the same thing happened. i ended up missign a week of school because i couldn't sit in a class surrounded by other people. it was ridicouls and i felt like my life was failing and i wanted to seriously die. not to mention my gf at the time was completely selfish and unsupportive of my situation.
the recovery..
what a long first week that was. the first day i went to the emergency room and they didnt really do anything for me. i was eventually prescribed xanax.
the end. just kidding.
i ended up going back to school that next week as a zombie. miserable. not learning. destroying my chances of going to a good school. two weeks later i was finally able to see my medicares psyc. and was switched over to a weaker xanax thing. he then told me to read...don't panic. witch is a book by some doctor thats boring and confusing..but it does explain how your body is confused because your telling it YOUR in danger. when your not. it tells about how you basically have to learn to get over it ways to rationalize your fear that causes your panic. its main helpful thing to me was just to lay down on your bed or someplace where you actually feel safe.(that whole first few weeks the only place i felt safe was in my room.) and lay down close your eyes and SLOWLY count to 30 with deep inhales and exhales between each number. there now you dont gotta go buy the book. :]
also i was signed up for the gym. i was skinny. like people thought i did hard drugs skinny. haha. and i got my friend to sign up. sort of a mistake in the long run but ill explain that later. and thus began my evenings in the gym 6 days a week. i wont lie. at first i didnt want to go there cause i was embarassed, panicing etc. but i found a time that it wasn't so crowded. around 4-5 and went with my homie. the next year was rough but it was progressive. after a few months i was CONFIDENT and my life got back on track. by the end of the summer i was off of anti depressants. :] which, though i was terrified at first, i am so proud of being able to do. all the while back at school i had another friend who i had everyclass with somehow who was my support. this girl was like an angel to me and helped me get through the day.(not to mentioned i had liked her since soph year and we somehow got stuck in a best freind syndrom kind of relationship) which totally sucked cause as high school went on she got hotter and hotter.. >.<
AnY was.. after being at the gym for so long and realizing i had to dump my un helpfull girlfriend who had the bad habits of smoking and being lazy and slowly getting plumper and fatter in a not so good kind of way..i managed to win that dream girl over and ended up being with her to this day. dont EVER think you beat the anxiety..cause there is no beating it. there is only accepting it as a part of you and learning as much as you can about it. to quote that book...its like the darkness that scares you...but as the lights slowly turn on..you realize its almost nothing and it goes from being a large monster to something that your just like..yeah..im agoraphobic sometimes, and i get paranoid sometimes. what feeds the panic is fear yah know? fear is the fuel for the fire. eventually you wont be scared because youl'l..FACE YOUR FEARS. i'm sorry but you have to. but trust me. going to the gym and your body becoming healthy and energetic and sore in the good way of it healing and growing stronger gives you a differnt kind of strength and you will be wanting to face your fears and climb that mountain and beat that anxiety. unfortunately its not a happy ending..i ended up making new freinds because i no longer smoked and found out my old friends could care less about me..and i slowly stopped hanging with them. i picked up a new hobby though skateboarding which i am religious over now. :p kinda ironic cause most skaters are pot heads. i have made a whole new group of freinds through this and am pretty happy about that. anyways. after a while my gym friend quit going to the gym and then i ended up not going but was ok with that after a few months of whining and crying making me wish i had the balls to go bymyself since day one so i would still be going now.
Where i am now.
now im 18. im a freshman in collage and had a somewhat rought start to the school year because i now pay for everything but the roof over my head. the anxiety has somewhat come back..but i i've concluded that this is only because i stopped going to the gym..recently i've been trying to find a way to get a pass but not having much luck so...cross your fingers for me if you read this far. :-D(no im not panicing..i'm just starting to let myself slide and am on the road to panic agian if i dont change my ways.)
recovery summed up for the lazy bums who didnt wana read everything.
-you will have a long road to recovery ahead of you
-sign up for a gym pass as soon as possible.
-use your friend that you've had the longest as your support system.
-GO TO THE GYM.
-slowly face your agoraphobia, panic problems(the first time i did i walked strait from one exit of the mall to the other end) it was rough but i survived..and soon you will realize you will to..after many speed walks across of course.
-if you want to get better. it will take WORK and DEDDICATION.
-stay consistant. if not youll end up back at square one. always push your boundries and keep exercising to your fullest potential.
-stop freaking smoking..this is a given. you will realize over time the affects of smoking as you see the people who continued smoking change. now all my old friends are lazy unmotivated and not really going anywhere..
-not smoking/drinking? haha will give you a boost of energy. at least in me it did. a lot of the people i skate with notice that i'm so energetic and upbeat..the only differnce i could find between me and them was that i dont smoke or drink anymroe.
-dont be an ass about blazing and drinking. accept it. people do it so dont diss them for it, they dont shun you for not smoking. its just a choice. life is full of choices.
my symtoms.
this is the hardest part for me because i've never told anyone my symptoms in real life because i felt so embaressed. but i will do my best to explain to those out there who could be reading this and thinking how the other stories dont sound so bad. mine where sorta simular to the anonymous post by that other guy.
ill do it in order of occurance.
-thinking. its the first symptom. you think about what if. thinking causes your body to respond. and your symptoms are how your body responds to those thoughts..often out of your own control.
-caught up breath. uneasy breathing patterns short of breath etc.
-sweaty clamy palms, feet.
-stomache begins to make noises.
-get sick. bad gas, diarrhea.
-thoughts of what would people say if they knew/heard your stomach/heard you in the bathroom with the green apple splatters. etc..
-rinse and repeat gradually increasing intensity of symptoms till the point of mental breakdown.
put me on blast if you want. but thats my story. my recovery etc.i hope that you can learn from this all you paranoid kids out there freaking out cause they smoked and now that they have learned that they shouldnt smoke anymore.
haha
yeah mary jane heals some people..but it can cause hurt in others? haha w/e peace all. i created an account on this website just to post this story cause i felt someone out there needed to hear this to know that that it will be alright and not to hurt them selves like i considered at one time.
it seems BJamin hasn't replied yet to red admin.
so..i'll post my story simalur to his with mroe detail..haha
the story...
MY anxiety was caused by smoking. thats what i believe at least. i had began smoking my freshman year of highschool and smoked on a regular basis every weekend etc. and it was good..for a while. around my jr year the paranoia began and at first i was just uncomfortable so i kept smoking..but everytime i smoked it got worse. I would have the general feelings described by the anonymous comment. sweaty palms. over awareness of the people around me's emotions and constantly worring if i did something dumb or embarresed myself. the most severe night i ended up sitting covered beneath a blanket on a sofa while my friends nonchantly played kings cup adjacent to me at the kitchen table. and every now and then one would sit by me and i would freak out. the whole time i jsut sat there tingling freaking out thing i lost control of my body.(theres a name for it but i can't remember right now sorry). the night after that the feelings didnt stop like they had all the other times i had smoked. the morning and after noon were tolerable..i was just quiet all day. but that night i had orientation for night school for a class i had to make up. i was running late and arguing with my mom and had to sprint to the class from the parking lot of a hilly collage campus..no fun..and by the time i was in the class and finally sat down i felt like i lost control and just walked out of the class. that was my first panic attack.
the next day i got to school and as soon as i entered my circle of freinds the same thing happened. i ended up missign a week of school because i couldn't sit in a class surrounded by other people. it was ridicouls and i felt like my life was failing and i wanted to seriously die. not to mention my gf at the time was completely selfish and unsupportive of my situation.
the recovery..
what a long first week that was. the first day i went to the emergency room and they didnt really do anything for me. i was eventually prescribed xanax.
the end. just kidding.
i ended up going back to school that next week as a zombie. miserable. not learning. destroying my chances of going to a good school. two weeks later i was finally able to see my medicares psyc. and was switched over to a weaker xanax thing. he then told me to read...don't panic. witch is a book by some doctor thats boring and confusing..but it does explain how your body is confused because your telling it YOUR in danger. when your not. it tells about how you basically have to learn to get over it ways to rationalize your fear that causes your panic. its main helpful thing to me was just to lay down on your bed or someplace where you actually feel safe.(that whole first few weeks the only place i felt safe was in my room.) and lay down close your eyes and SLOWLY count to 30 with deep inhales and exhales between each number. there now you dont gotta go buy the book. :]
also i was signed up for the gym. i was skinny. like people thought i did hard drugs skinny. haha. and i got my friend to sign up. sort of a mistake in the long run but ill explain that later. and thus began my evenings in the gym 6 days a week. i wont lie. at first i didnt want to go there cause i was embarassed, panicing etc. but i found a time that it wasn't so crowded. around 4-5 and went with my homie. the next year was rough but it was progressive. after a few months i was CONFIDENT and my life got back on track. by the end of the summer i was off of anti depressants. :] which, though i was terrified at first, i am so proud of being able to do. all the while back at school i had another friend who i had everyclass with somehow who was my support. this girl was like an angel to me and helped me get through the day.(not to mentioned i had liked her since soph year and we somehow got stuck in a best freind syndrom kind of relationship) which totally sucked cause as high school went on she got hotter and hotter.. >.<
AnY was.. after being at the gym for so long and realizing i had to dump my un helpfull girlfriend who had the bad habits of smoking and being lazy and slowly getting plumper and fatter in a not so good kind of way..i managed to win that dream girl over and ended up being with her to this day. dont EVER think you beat the anxiety..cause there is no beating it. there is only accepting it as a part of you and learning as much as you can about it. to quote that book...its like the darkness that scares you...but as the lights slowly turn on..you realize its almost nothing and it goes from being a large monster to something that your just like..yeah..im agoraphobic sometimes, and i get paranoid sometimes. what feeds the panic is fear yah know? fear is the fuel for the fire. eventually you wont be scared because youl'l..FACE YOUR FEARS. i'm sorry but you have to. but trust me. going to the gym and your body becoming healthy and energetic and sore in the good way of it healing and growing stronger gives you a differnt kind of strength and you will be wanting to face your fears and climb that mountain and beat that anxiety. unfortunately its not a happy ending..i ended up making new freinds because i no longer smoked and found out my old friends could care less about me..and i slowly stopped hanging with them. i picked up a new hobby though skateboarding which i am religious over now. :p kinda ironic cause most skaters are pot heads. i have made a whole new group of freinds through this and am pretty happy about that. anyways. after a while my gym friend quit going to the gym and then i ended up not going but was ok with that after a few months of whining and crying making me wish i had the balls to go bymyself since day one so i would still be going now.
Where i am now.
now im 18. im a freshman in collage and had a somewhat rought start to the school year because i now pay for everything but the roof over my head. the anxiety has somewhat come back..but i i've concluded that this is only because i stopped going to the gym..recently i've been trying to find a way to get a pass but not having much luck so...cross your fingers for me if you read this far. :-D(no im not panicing..i'm just starting to let myself slide and am on the road to panic agian if i dont change my ways.)
recovery summed up for the lazy bums who didnt wana read everything.
-you will have a long road to recovery ahead of you
-sign up for a gym pass as soon as possible.
-use your friend that you've had the longest as your support system.
-GO TO THE GYM.
-slowly face your agoraphobia, panic problems(the first time i did i walked strait from one exit of the mall to the other end) it was rough but i survived..and soon you will realize you will to..after many speed walks across of course.
-if you want to get better. it will take WORK and DEDDICATION.
-stay consistant. if not youll end up back at square one. always push your boundries and keep exercising to your fullest potential.
-stop freaking smoking..this is a given. you will realize over time the affects of smoking as you see the people who continued smoking change. now all my old friends are lazy unmotivated and not really going anywhere..
-not smoking/drinking? haha will give you a boost of energy. at least in me it did. a lot of the people i skate with notice that i'm so energetic and upbeat..the only differnce i could find between me and them was that i dont smoke or drink anymroe.
-dont be an ass about blazing and drinking. accept it. people do it so dont diss them for it, they dont shun you for not smoking. its just a choice. life is full of choices.
my symtoms.
this is the hardest part for me because i've never told anyone my symptoms in real life because i felt so embaressed. but i will do my best to explain to those out there who could be reading this and thinking how the other stories dont sound so bad. mine where sorta simular to the anonymous post by that other guy.
ill do it in order of occurance.
-thinking. its the first symptom. you think about what if. thinking causes your body to respond. and your symptoms are how your body responds to those thoughts..often out of your own control.
-caught up breath. uneasy breathing patterns short of breath etc.
-sweaty clamy palms, feet.
-stomache begins to make noises.
-get sick. bad gas, diarrhea.
-thoughts of what would people say if they knew/heard your stomach/heard you in the bathroom with the green apple splatters. etc..
-rinse and repeat gradually increasing intensity of symptoms till the point of mental breakdown.
put me on blast if you want. but thats my story. my recovery etc.i hope that you can learn from this all you paranoid kids out there freaking out cause they smoked and now that they have learned that they shouldnt smoke anymore.
haha
yeah mary jane heals some people..but it can cause hurt in others? haha w/e peace all. i created an account on this website just to post this story cause i felt someone out there needed to hear this to know that that it will be alright and not to hurt them selves like i considered at one time.
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First I have crossed my fingers for you.
Second, hi and welcome to SteadyHealth. I am very glad that you have decided to register and to write us your story.
This is one good story for everybody that is visiting this thread. You have many interesting facts, from beginning till present. I hope that you will stay here to give some more info on the way. Give us an update on your condition and on the gym. :-)
If it is not too much I would like to hear something more about the reason why you stopped going to the gym. I know it is because you friend has stopped, but could you explain how you felt then. Why do you think you couldn't go all by your self there?
Regards
Second, hi and welcome to SteadyHealth. I am very glad that you have decided to register and to write us your story.
This is one good story for everybody that is visiting this thread. You have many interesting facts, from beginning till present. I hope that you will stay here to give some more info on the way. Give us an update on your condition and on the gym. :-)
If it is not too much I would like to hear something more about the reason why you stopped going to the gym. I know it is because you friend has stopped, but could you explain how you felt then. Why do you think you couldn't go all by your self there?
Regards
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