Is it "true"?
How do I know it’s true?
Is it 100% true? (remember something that is 75% or 99% true is not 100% true)
What's the evidence for it being true?
What's the evidence against it being true?
Has it ever happened before?
What's different now?
If it were true, how bad would it really be?
What's the worst thing that could happen?
If the worst thing happened, how bad would it really be?
They really did help.
Exposure is difficult. Especially at first. But everyone should always bear in mind that panic disorder was not sporadic. The symptoms of panic disorder or panic attacks may have come on all of a sudden, but panic attacks/disorder is learned. It's the way we are built and the way we live that then brings on panic attacks and therefore it takes time to unlearn that behaviour.
Patience is required in equal proportions to bravery.
I'm finding that this is also true in practicing my breathing. I have been a shallow breather for a long time, therefore I cannot expect to do a day/week/month of exercises and expect myself to be better. I have to work at it, practice, learn and unlearn the bad behaviour.
It all takes time but it's most certainly worth it.
