Sorry to hear you are experiencing difficulties with session #3. Have you tried the sample one available on the introduction page? Try this link, hopefully it will work!
First off, welcome to the program and thank you for sharing your story with us.
Glad to hear you have started to work through the program. Take your time with your homework, many members report this part of the program very useful. Please let us know how you are finding each session.
You have already received some great advice about coping with your anxiety when you are with strangers.
Members, what has your experience been with dealing with anxiety around strangers? Any tips for anttianxiety?
It sounds like you have made a lot of mental associations with your panic attacks, what you were doing, where you had them, etc. It also sounds like this has affected your day-to-day routine. Have you ever thought about speaking to someone about what you are experiencing? There are a number of therapists trained in the issues that you spoke about in your post. Perhaps they would be able to guide you and offer you additional resources to use to help you manage.
Members, any advice for Logan? Have you had similar experiences to Logan? Please share!
Exposure therapy has definitely been helpful for some of the members here.
We at The Panic Center encourage you to, if possible, to get some professional help in planning your exposure work. The other thing you should do is try to reduce any "safety behaviour" (i.e. compulsions) that is associated with the thought. Most people will have an obsessive thought, which then causes anxiety. They then reduce the anxiety by performing some compulsive behaviour (washing, checking, arranging, praying or mentally "undoing"). The compulsion works until the next time they have the obsessive thought. Then they have to engage in the compulsive behaviour all over again.
Attempts to hold back the disturbing thought only make it seem more "important."
For example:
Try to not think of a "white bear." The more you try not to think about it the more you can't stop thinking about it. The similarly here is trying not to think about disturbing thoughts only makes them seem more "important."
In general, one component of treatment involves getting people to gradually reduce their fears and "exposing" themselves to the discomfort (anxiety) created by not acknowledging the fear.
The second main component for treatment involves getting people to do exposure work in which they "expose" themselves to their disturbing thoughts.
A third component of treatment involves getting people to use thought records to challenge what the disturbing thoughts "mean," including, for example, their sense of responsibility for bad things happening to other people.
Members, any other advice on exposure therapy? What has your experience been? Did you find it helpful?
Panic starting in young adulthood could be for a number of reasons. It could be because of the life transitions that we experience during this stage (increased independence, career choices, etc.). These transitions allow us to reflect on our choices and what we would like to do with our futures.
Members, any other ideals why panic begins in young adulthood? What has your experience been with pan beginning at this time?
The exercises work differently for different members. It is always useful to try each one until you feel comfortable using it and then try another and compare your comfortableness with each.
Members, what advice do you have for silvana on panic simulation exercises? What have you found helpful?
Welcome to the boards and thank you for joining this site. Have you started to read through the exercises available here? Many members have reported the homework and resources helpful.
It can often be hard to speak about past events and how they have affected you. Please do not feel rushed through this. It will take time to become comfortable with what you have experienced. But we are here for you through all of this!
Please continue to post and let us know how you are doing.
It sounds like you are experiencing a very rough time right now. Please let us know what we can do to help you through this.
Have you tried deep breathing exercises at all? This would be helpful for those feelings of being tense that you mentioned. There are a number of tips and techniques available through this site that you could also use.
Members, any advice of jdm on how to cope through this?
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