Hi Cara!
The biggest mistake I made was believing that a setback meant that I had to start all over again from square one. I assumed that all of the hard work and progress I made was for nothing. NOT TRUE!!! Everyone has setbacks and the main thing is to not focus on the setback. Distract yourself so your thoughts don't drag you down the tubes. I used to call them "push through's" instead of setbacks. The faster you let it go and move on, the quicker you recover. Just engage in some kind of activity like reading a book, listening and singing to music, do a circle word puzzle, turn on the TV. Anything, to break your negative train of thought. Once you're into your distraction, after a few minutes, the setback (push through) has less importance, because you're not focusing on it. Whatever you focus on is what you're going to get more of, it's just the way it works.
I still have a push through, here and there. There was an elevator at the doctor's office that I avoided going on. So, I called the receptionist and asked if she could unlock the stair well. To my surprise, she came down on the elevator and made me get on it with her - ha ha ha! I just thought it was funny and now, I just get on the elevator. Also, at night sometimes I'll feel anxious for no particular reason. Maybe I had a cup of coffee too late in the day or I had a piece of chocolate for dessert after dinner. My heart will beat faster and I'm aware of my physical triggers, so I'll just tell myself, "Oh well, I'll get over it soon." And, now, I can just roll over and go to sleep.
Even people without panic disorder feel anxious and fearful at times, we're all human beings and it's normal! It's about not letting it interfere with what you want to do. And, working toward that goal until we can do it afraid anyway.
You're doing great Cara! Keep up the great work! Don't get discouraged and be kind to yourself!
Your friend, Shari
