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exposure and simulating panic questions


8 years ago 0 11210 logo logo logo logo logo logo logo logo logo logo 0
Hi Vallovesmusic,
 
I am so glad you are feeling empowered. The answer to your question is yes! You can see a big improvement in your mood and anxiety level by working on CBT. As you are training yourself to have new thought patterns, it does take time and effort but within a few weeks you should start to notice a difference. It sounds like you are already noticing a difference which is great! Once you are done the panic program you might also want to check out depressioncenter.net. I think you will find the information in that program to be helpful as well
Ashley, Health Educator
8 years ago 0 2 logo logo logo logo logo logo logo logo logo logo 0
I actually have a question. I am on week two so not to exposure quite yet. I did the advanced anxious thoughts sheet today and I realized all of the thoughts that I fixate on propel me into this cycle of researching answers, and that I am stuck avoiding until I find the answers. I also think nothing is working when I feel these feelings. 

Then I started to realize by filling it out that I can change these thoughts. It was empowering. Then I was driving to the psychiatrist and a thought that I have never had popped into my mind. Maybe life isn't as bad as I have been experiencing it. Maybe it is not as bad. I started to feel hopeful.

Is that true? I can live in such a way through this program where life is not experienced as bad as I have been experiencing it by doing CBT. 

I have had constant fear all day everyday, very high levels of anxiety and several panic attacks a week.

If you could provide any insight into this that would be great. Thanks!
8 years ago 0 11210 logo logo logo logo logo logo logo logo logo logo 0
Hi JAD,

I think it is best to follow your therapists advice. If you feel you need more simulation you might want to try spinning in a chair to replicate the lightheadness or exercising to replicate sensations in your chest. You can use exposure for thoughts as well - for example thinking about having a panic attack. Let us know what you determine works for you.
Ashley, Health Educator
8 years ago 0 5 logo logo logo logo logo logo logo logo logo logo 0
I have been following this program on this website for about 3 months. Along with seeing a therapist it has helped a lot. Especially the symptom tracker where I log in my progress, setbacks and thoughts. 

My question is regarding exposure work and panic simulation. My panic and anxiety mostly comes from feeling certain symptoms like lightheadedness, chest pain and just feeling anxiety from thinking about having anxiety or another panic attack. So it's difficult to do any exposure work or simulation. I have gone without eating for longer hours to feel hunger symptoms for exposure and got better and not panicking. Any other recommendations? Suggestions? My therapist said not to do it anymore, that I proved I could do it but to focus on the positive as well and find a balance betweem when to avoid, use distraction and when to cope with anxiety or panic. Thanks.

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