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Posts created by Shari

13 years ago 0 +0 / -0 1071

Write it down

Ironic timing on the posed question. I had some thoughts swirling around and decided to sort things out on paper. I spent some time on the Goals Worksheet and identified specifically what they were. I came to The Panic Center after having a really bad panic attack and could not live the rest of my life this way. Here are my goals: Not to fear panic attacks and cure the panic disorder. To get rid of agoraphobia; specifically not having a freak out in the shower, when driving and being a passenger in cars, and to be able to control waking up from sleep in a panic. Also, to go to the doctor and dentist. Since I began the program this Aug. 25th, I have not had one panic attack. I've been able to use coping skills to talk myself down and prevent the attacks altogether. Before the sessions, my anxious thoughts were 97% of the time and now they are 3% of the time. I didn't realize how negative I was until I put in all the time into replacing those thoughts with positive ones. I am also able to use the coping skills in my head instead of having to read notes on how to do it all the time (I still write things down and do the homework). It's a lot of hard work, but the results are worth it and are amazing. I am going to continue through the entire program and keep practicing what I learn and it should, in time, become an automatic response. I understand life isn't perfect and instead of calling anything a set back, I would like to call it a push through. A set back makes it sound like you have to start from square one and you didn't get anywhere or you lost ground and went backwards. A push through means you worked through it and are continuing to grow from the process. The above mentioned goals are what I am dealing with in my daily life. Although I don't like elevators and airplanes, I can do them and since they are not a part of my daily life like if I were a flight attendant or was living in a sky scraper building, I am working on what I specifically need to do on a daily occurance basis. I'm also thinking that I just need to do the dentist and doctor thing, since you normally have to go once or twice a year. I think it's normal fear and I don't know how much exposure you can have, unless you went on a daily basis for an hour each day to completely get rid of it. I think it's just something that I have to do, just like everyone else. I am not an expert on anything, I am just learning about it like everyone else. I'm not being cocky, I just know I have a game plan for anxiety and panic and I don't worry about the next attack anymore, because I'm prepared and know what to do about it. I've learned a lot and I know I still have a lot to learn. I'll still be learning things when I'm 100 years old :)

13 years ago 0 +0 / -0 1071

Write it down

A date correction on my 8/15/2010 2:09:00 PM post on this thread. I meant to say..."Since I began the program this July 25th (2010), I have not had one panic attack." I'm sure everyone would have figured it out, because above my avatar it says the date I joined. Too bad I didn't figure it out when I posted it :)

13 years ago 0 +0 / -0 1071

Specific Phobias

Patti2,

Session 1 worked for me, I had car issues. It will help you identify what type of anxiety and panic you have and identify your triggers and once you know what they are, you can counteract the anxiety and replace negative thoughts with positive ones. Positive self talk, such as: I am safe in the car, I am not trapped, I can get out anytime I want. Sing along with a CD. If you're stopped at a light, look at the scenery or license plates and think of words for the letters. I wrote down several positive statements and pull them out of my purse and read them when stopped: this is just a temporary feeling, the anxiety symptoms are similar to over exercising; it can't hurt me, etc. Also, box breathing is calming. I pray. Also, if my heart rate goes up, I don't focus on it, I say this is normal, there is nothing wrong, I am safe. Because these are all true statements, I believe them and it works. I can't argue with logic. No one can die from a panic attack, it's just a temporary uncomfortable feeling. Are you allergic to bees and stinging insects or are you afraid only? If you are allergic, it's a normal fear, and you know what to do if it's happened before. Tell yourself I will be okay, I can get to the doctor, they will give me medicine and I will be alright. If it's a fear, have you gotten stung a lot in the past? If not, tell yourself, just because I got stung once, doesn't mean I will get stung every time I see a bee. My Mom passed on the germ fear to me. I do have hand sanitizer in the car, during flu season, I do get the flu shot, and I just tell myself that I've done everything I can to keep healthy. I pray. I remind myself of how many times I've worried about getting sick and how many times it actually happened (which is rare). A lot of times I thought of all the bad things that could happen on a trip and all the worries never came to pass and I had a good time. Session 3 Challenging Negative Thoughts With 10 Questions is very helpful. I found that by going through the program from the beginning really gives you the coping skills you will need and will reduce your anxiety. It worked for me and I'm still in the middle part of the sessions. You will get better, I believe it. I know right now things are a bit upsetting, but just start the process and it will give you relief, for me it was immediate. We're all here for you. I hope some of the specific details help you till you start the program. Even if you don't believe the positive things you are telling yourself, keep saying them and it will become a belief. You're just retraining your mind to be positive, not negative, and it takes time for it to sink in and change. Since we are able to learn fear and anxiety, we are able to unlearn it and be cured of it. Keep positive and hang in there, you can do it! I believe in you and you will believe in you too :) Your friend, Shari

13 years ago 0 +0 / -0 1071

Need help with exposure.

Hi Crazybaby,

My last post to you was general and possibly vague, so for specific ideas about driving in the car, please see "Mastering Your Fear In Specific Situations/Specific Phobias." I could have written the post on this thread, as well as, the one I just mentioned. Hope this helps :) Your Friend, Shari

13 years ago 0 +0 / -0 1071

Exposure Success Story

Progress report :) I am happy to say I'm improving as I continue through this program. I think in one post, I mentioned I was about half way through, I think it's more like a third of the way through. I am going at my own pace which I think is a little faster, but it's not at the sacrifice of not being able to absorb and practice the information. I remember a couple of days in the earlier weeks, I just had to take the day off (not from homework), because it was a little overwhelming. I am eager to continue learning, and have read Session 6. What I'm excited about is that a lot of the subtle avoidance strategies that I used to do, I do not do them now - yea! I never had a safe person, because as a military wife, you are trained to do things on your own without help from anyone (even in emergencies), it's engrained behavior. Safe objects, I have been able to leave at home without it being an issue, like a cell phone, etc. I have completely gotten over symptom monitoring. That was one of my triggers I learned about in Session 1. I don't focus on increased heart rate and tell myself, it's normal, I'm fine, there's no danger and it doesn't set me off into panic anymore. With distraction, I have used it, but still felt the fear, albeit the edge was taken off, but not eliminated. So, I'm not sure if that is good or not, I guess it could be worse :) I've really been aware of cheating and have actively looked for it, since Session 1. I am still practicing everything I've learned. I've been able to take showers without panic, and I've been riding and driving in cars without panic. More exposure today...I'm taking my daughter and her friend to the food court at the mall for lunch and then we're going to the movies. Guess what? I'm taking the direct route today with the most traffic lights and traffic. Before I would take the back roads as avoidance. I'll let you know how it goes, but I already know it will go well. I expect things to go well now and even if they don't go as planned, I'll use my coping skills and whether its rough or easy, I'm going to do it and I know I can! It doesn't matter if the process to get there is pretty or pretty ugly, the finish line is the finish line :)

13 years ago 0 +0 / -0 1071

Exposure Success Story

Progress report update...First, I didn't avoid caffeine and I had a cup of coffee which I normally don't do when I know I'm going out. The trip to the movies went fantastic. I even used the same busy route on the way back. There were several stop lights and I had no problems. I even sat smack dab in the center of the movie theater whereas before I would sit on the end for a fast escape if needed. I am starting to like exposure exercises and I'm finding it cool to try new things and see what else I can do. I know I can do anything I set my positive mind to. I am finding that when I was negative it seemed to attract negative things happening. Now that I am positive, I'm finding that's exactly what I get, positive experiences. I don't know if that's some universal law or something, but it's happening.

13 years ago 0 +0 / -0 1071

Exposure Success Story

I would say the bottom line is replacing negative thoughts with positive ones. The more you practice it, the more positive you become. The negativity starts going away and with it goes the anxiety and panic. I would encourage everyone to complete the whole program. I'm a third of the way through and, although I'm having great results, I need to continue on and finish the program and continue practicing what I've learned. I think, believing, makes it work and without that, it won't work. If you follow the program and believe in yourself and the process it will work. Don't compare yourself and your progress with anyone else. We are all different and we will all succeed in our own time. Some may take longer than others, because we are all different and have had different life experiences. Never give up!!!

13 years ago 0 +0 / -0 1071

Question about Exposure Practice

Hi Teebs,

First let me say how impressed I am with all of the exposure work you are doing! You are awesome! I am finding the same thing as you. Some days the level of difficulty is different depending on an event's schedule or availability of a friend or family member and their schedule. I don't think we need to get caught up in the order of things, as long as we are doing them. You are doing a great job, keep up with all the great exposure work. You are inspiring me to get out even more. I'm proud of you. Your friend, Shari

13 years ago 0 +0 / -0 1071

Dr. appointments

Red,

You are an inspiration to all of us. I'm very proud of you. Your friend, Shari

13 years ago 0 +0 / -0 1071

How is Depression Diagnosed?

Hi Ashley,

I think any depression that I did have was due to being anxious and having panic attacks and being in a role transition from being a full time Mom to an empty nester. I would really like to read about the Negative Core Beliefs Session that is on The Depression Center, because I think that would help me with the work I've been doing on The Panic Center. Do I have to join that site to be able to read that information?

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