When I first started my search for a cure for my panic attacks I found a lot of information claiming to be able to cure them. And a lot of testimonials. I also found that almost all of them were attached to books you had to buy. The only one I found any good was very similar to this program.
My point is this. Is what you are doing CBT or only something you think is? Is it only the preliminary to CBT and not the actual CBT yet? Or are you just picking and choosing so you can do it your way because that is what you already know? Don't get me wrong here, I'm not calling anyone stupid here, I just want to point out where you can go wrong so you can get the most out of this program and not get stuck half way.
Some people can not make bread. Making bread is simple, but it has rules. Leave out one important step and bread is not what you get. Yet with the theory down pat (short for patent) you can make slight changes and still get bread.
CBT is the same thing. There are steps you have to do to work up to the actual thing.
So what is CBT. CBT itself is changing thought patterns, CBT can be used for a lot more than anxiety and panic. But this is a panic site so I will stick to that. (it really can be used for other aspects of life)
Relaxation and coping skills are preliminary adjuncts to the actual CBT. Core beliefs are an actual reason to need CBT. Exposure is a gauge of how well you are doing all these things and works even without CBT. So why do CBT if all these other things work? Because as you have obviously found, they don't last. Relaxation and coping skills, and there are a lot will neutralize the trigger at the time of its happening but not stop it from coming back. Simply because you have not dealt with the reason it happens. Many people never get past this point because they figure if they change anything they will lose who they are. If you have been on medication you know it does this. And a lot of times this is where the fear comes from.
Another thing that is not CBT is blaming the past or someone and trying to change it or block it. Those are just triggers. You can leave them there. Your past is who you are, you don't have to change it but you can and probably will want to. Doing the actual CBT when you get to the point where you do it will make you more than you were or thought you could be. Not doing it will leave you coping which you may think is all there is because that is what most cure offer.
CBT is changing your thought patterns so the triggers have no effect. Like putting a board over a puddle, the puddle is still there but it can do no harm. In time the puddle will go away and you will wonder why you have this board there. Well you won't throw the board away because you just might need it again. In fact the next time there is a trigger you will use CBT without even thinking why. You will probably not even notice you did. That is the good part.
So what is this changing thought patterns. It is challenging what makes you uncomfortable and changing it to what makes you comfortable. It is changing what is wrong to right but mostly it is hanging things that are screwing up your life to things you can live with. What we say is negative thought to positive and doing it often enough that we don't know how to do any thing else.
Davit
Posting so I don't lose it, I will correct the mistakes after.
