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10 years ago 0 4 logo logo logo logo logo logo logo logo logo logo 0
Seeking Suggestions/Advice for Exposure Plan

Four years ago the stress of renovating our house and my son’s marriage caused intense anxieties in me and culminated in me suffering from panic attacks. There had been several huge attacks that landed me in the hospital trembling and heart pounding with my BP was extremely high 164/110 but my pulse was always at normal of 65-72. I was also perpetually having palpitations. I was put on BP medication and Zoloft. The doctor tried many BP medications on me, but my BP would remain high in the morning when I woke up – 160/103 but by 10am it would drop to 106/70 and by noon time it could go as low as 96/63 and I would feel lethargic. My palpitations did not seem to be better I so I stopped Zoloft as I did not want to depend on drugs. I started mindfulness meditation and breathing exercise which helped reduced the attacks greatly. I still have occasional intense full blown attacks but managed to bring it down with the breathing exercise in fairly short time.

I joined this program 3 weeks ago with the hope to be fully recovered from panic attacks. I have been faithfully doing the homework. I am now ready to do exposure works and have some queries regarding this.

Almost every morning I would be awoken by palpitations or tightness in my chest and this would trigger a fear in me and the thoughts that my BP must be high and I can suffer from a stroke or heart attack even though I have come clean and negative on Echo Test, Stress Test, ECG and Holter Monitor (to check palpitations). These thoughts would trigger mild panic. I would most appreciate suggestions and advice on the kind of Exposure Plan for this issue as I have no idea where or how to begin.

10 years ago 0 4 logo logo logo logo logo logo logo logo logo logo 0
Seeking Suggestions/Advice for Exposure Plan


Hi Davit,
Thanks for the information and advice. They really help in calming me down. My goal has always been to eradicate panic attacks completely and go back to life as before. Your post sets me thinking that perhaps I should change my daily intention - To remain unperturbed during panic attacks, let them be and let them pass.
 
I am aged 60, 5'5" and weigh 58kg. I am still working actively. Other than hypothyroidism I am healthy otherwise. I am interested to know how self-esteem can play a part in panic attacks. Would you care to enlighten me regarding this?
 
Hi Vincenza,
Thanks for responding. I find the whole program most helpful. The information and the worksheets for homework make it rather easy for me to be committed to the program. With the Symptom Tracker I am able to compare and track my attacks. In the Forum and Questions to the Expert, I can find answers to questions that have been bothering me. Also I realized that there are others who are actually suffering the same symptoms as me and this actually makes me feel more secured (knowing that I am not the odd one!). 
 
I do keep a journal on my symptoms and attacks including food that I take in order to find the triggers associated with the palpitations and attacks. I drink green tea everyday but had tried stopping for days before but still getting the palpitations so had ruled it out. I suppose because the practice of mindfulness easily get me out of attacks, I was not persistent enough in finding the triggers for the attacks. I find that this may hamper Exposure work and create a sort of avoidance for me. What do you think?
 
Jaeson
10 years ago 0 4 logo logo logo logo logo logo logo logo logo logo 0
Seeking Suggestions/Advice for Exposure Plan

Davit,
What you had shared was indeed an eye opener for me and a subject for me and others to explore further. Thank you!

I wish to share here a benefit which I had achieved since joining this program. I had just a 3-day hectic training work. Normally I would have experienced intense symptoms prior and after the work but never during the training. This time I filled up my goal sheet, the Exposure Planner and the Exposure Tracker in detail several days before the training and I  reviewed and tracked them at the end of each day. I found that I was actually calm when I reviewed the planner and tracker each night, no fluttering and trembling. And the night before the training when I normally could not sleep well, I slept like a log. And the wonderful thing was there was a feeling of triumph and achievement at the end of the job instead of the usual trembling and palpitations. The goal sheet etc did help this time.
10 years ago 0 4 logo logo logo logo logo logo logo logo logo logo 0
Seeking Suggestions/Advice for Exposure Plan

Thank you Davit for the kind reminders.
I am still working on my daily morning attacks which I am not getting any closer to overcoming them. I know where I am going wrong in this but I am going backward through the program again. And you had suggested, am going slow now reviewing the core beliefs that I did not realize had been there. I hope to see some new lights soon.:-)