chevygirl, keep working through the program, dcheryl83 is right, you have to learn how to change your thought pattern. You're efforts are comendable but only practice makes perfect. Keep persevering! Danielle ___________________________________________ The PC Support Team

My doctor had me make of list of my thoughts during an attack. Some of these things were: Losing control, Using the bathroom on myself, Choking and Passing out. After I made the list (it was pretty long), he asked me how many times any of those things actually happened. The answer was "Zero." He then had me make a list that said stuff like: I am not going to lose control. I am not going to pass out. I am not going to soil myself. I am not going to choke. etc., etc., etc. I kept this list with me and he told me that if I felt an attack coming or if I did have an attack, to read the lists repeatedly. Out loud if necessary. It felt kind of silly but I did it and it started to help. Not only was I verbally for to re-direct my thoughts, I was also distracted (by reading) instead of concentrating on the attack. There were times when I was so frustrated that I would just burst out into tears. I found out that crying is a great stress reliever, especially during an attack. There were times that I actually made myself cry just so I could feel better. Different things work for different people but the main thing is going to be CHANGING YOUR THOUGHT PATTERN. THis can only come from YOU. You didn't get like this overnight, so its not going to go away overnight, but it can be overcome. You just have to take each day as it comes and deal with each incident as it comes. Once that incident is over with, try not to focus on it. Remind yourself that you got thru it, you didn't have a heart attack, you didn't stop breathing and that you are going to be fine. Then go find something else to do that keeps your mind occuppied.

Thanks dcheryl83 for your help.I have been trying to get out more and do more things,I did manage to do a few errands today that didn't have me standing in lines or talking to people for more than a few minutes.The thing that is now the worse is those intense panic attacks that happen out of nowhere.I can be just fine and all even at home w/no one else around*thats when i'm usually at my best*and one will start for no reason.Even when I'm feeling good and if I'm just reading a book,watching tv or just woke up it will happen.I try to redirect my thought but there is always that little worse in my head thats saying what if this time it isn't a panic attack and its something worse this time and you need help.It feels a lot different then the ones when I'm at a store and its gradually builds up in a few minutes.These ones are were I start getting so freaked out I want to hurl then and there and start getting sick so I don't know what to do about those.Any ideas on how to make a move easier when I actually have to get a job and go to the stores and such?

Hi Chevygirl and Anabel. My name is Cheryl and believe me I know exactly what both of you are going thru. Not sure if you have read any of my posts but I have been suffering from panic/anxiety for years. I have been panic free for some time now mainly because of the Cognitive Behavior Therapy. I never thought it would amount to anything but it really works. You HAVE to change your way of thinking. Those of us that panic are terrified of the attacks and constantly worry about the next one coming along....this in turn triggers our anxiety and we are always wondering when, if and where we are going to have another attack. I use to spend all day worrying about how bad the after work traffic was going to be (especially Fridays). I would spend all day thinking about it, listening to traffic reports, checking the weather (when it rains here there always seems to be an accident). My stomach would be in knots, I was using the bathroom frequently, I would smoke too many cigarettes. The whole work day would be tense for me. I usually managed to ruin my whole day because I would get off of work and drive home without incident and would be pissed off at myself for stressing out about nothing. Stressing ALL DAY LONG. The only time I didn't think about it was when I was busy doing something work related that required me to think. Well lo and behold....it finally dawned on me that I WASN'T THINKING ABOUT MY PROBLEM I was concentrating on SOMETHING ELSE. It finally began to make sense. Most of the anxiety was being caused by ME. Not some outside force....just ME. That's when I decided to give the CBT a try. I was tired of waking up feeling tense and full of anxiety. When I wake up now I take a couple of really deep breathes, if my mind starts thinking about the possiblity of heavy traffic or being stuck in the car, I re-direct my thoughts and think about something else. I remind myself that everyone else out there gets to and from places ok and even if I do get stuck in traffic....so what? I'm still going to make it home, its not going to kill me. I do it every with or without anxiety and I'm not dead yet....so why should today be any different? Chevygirl....when my panic/anxiety was at its worse, I too would have trouble going to the store or any place else

I've recently start the program. I'm about to end week one but I feel i'm not ready to go on two session two. So I think I will work another week/session one. I've tried different meds, therapies and so on, so I'm a bit sceptic. Right now I'm on the same medication for over a year and being followed by a therapist, but I was diagosed 3 years ago with anxiety disorder and depression. Everyone tells me that the hard work has to be done by myself if I ever want to get better... Hence the reason I'm giving this ago! Any good advice, tips and support is more than welcome! Thanks, Ana

Chevy, It is important to talk to your doctor so that you can come up with a plan that works for you. Take the anxiety test and send a copy to your doctor. This may help better assess the situation. For tonight, prepare by reducing your anxiety level as much as you can. Try a hot bath, some soothing music or a warm beverage? Tomorrow do sign up for the Panic Diary where you can record your daily level of anxiety. This may also pinpoint an area you can work on. You can also find how helpful it is to use breathing techniques to help you deal with your panic and anxiety. The Panic Program can help you understand more and may help you go about challenging your thoughts. Hope this helps, Josie ______________________________ The Panic Center Support Team.

Hey everyone,I have been doing the program and I am on session 5 and it has been helping but,my anxiety is coming back like crazy.It used to be that I dreaded going to the store but could walk halfway in and stay for awhile,go to a little league game for awhile and work through my anxiety that was all fine for a few weeks.Now however its back and meaner then ever.It used to take a few minutes for my attacks to build up,now its full force and different then before,more intense then ever.Now its immediatly getting completly dizzy,thinking I can't breathe and am going to pass out,feeling like I'm going to hurl at that very second and am*convinced*something bad will happen right there and then and nobody will be around to help.I can't even drive far away w/out the fear that i'm going to pass out while driving or something and that used to be one of my saving graces.I'm supposed to be moving sometime soon but keep putting it off to this and my relationship is really suffering because of it*i was supposed to be out there like 8 months ago*.Its not helping that I have to get a job or two while i'm there and knowing i have to survive this on my own such as going to the store or places ect.Anyone have any suggestions or thoughts to why this is happening and how to control it?I try to think and stop the panic cycle and the breathing but that doesn't help,it just makes me more nervous thinking about it and such.Sorry this was so long,I'm just not sure what to do about this.I haven't been to the doctor here because not being able to go to a place and escape,I'm trying to find one in NM which is a bit hard at the moment.