I remember the two steps back and nothing forward kind of feeling. kind of discouraging and left me wondering if I'll ever get better. After awhile with practice and patience, the two steps backwards become, one step forward and only one back. Then it moves to two steps forward and only one back - and then, two forward and stays there for awhile. Now, you may still have a setback once in awhile, but with the information you are learning from the CBT work, practice and positive affirmations, if you do step one backwards, I found it didn't last as long nor is it as frightening.
I joined because I was starting to feel a few symptoms coming to visit me - lol. I haven't had a panic attack for over 15 yrs. so I know that you can get better. And I am not on any medications except for my high blood pressure. I thought a refresher course (I took CBT before) would be helpful and I find that it truly is helpful to review and figure out where my triggers are. I was very stressed because I had been ill and was awaiting surgery, but as I mentioned before it all went well and I can feel more relaxed and am starting my walking again. I'm also sleeping better which helps to feel good the next day. A good night's sleep is really important especially when you are anxious/stressed - you're so worn out.
Years ago I remember I was anxious to go grocery shopping - in the store I would start to get heart pounding, weak legs, that sort of thing. I went anyway and told myself that the handle on the cart was my safe place. I could hang onto that and wait it out, read some labels while catching my breath, and nobody ever knew what was happening. Sometimes I would get home kind of wiped out, but I made it, and told myself I did well. For everything you do anyway, give yourself a pat on the back.
Another thing I did was to tell "it" the heart pounding, etc. to just go ahead, I was busy, had things to do, so go ahead and do what you want, I'm too busy to pay attention. Well using that form of paradox works...when there is no fear, when you give it permission to go ahead and do what it has to do, it starts to go away.
Ooops, I've been going on a bit here.
I hope these suggestions are helpful to you. Still saying a prayer for you.
