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22 years ago 0 +0 / -0 33

I thiunk ideally you are supposed to do it as soon as possible after you panic. If it happens at work or something and you don't have time or want people to see what you are doing it is okay to do it at the end of the day (homework time for me). The idea is that if you do it enough for several weeks you gradually become able to do the thought record "in your head" and challenge your anxious thoughts while you are having a panic attack. It takes a lot of practice but it can work. After a few weeks of keeping thought records I started to notice that I really only have about 4 main catastrophic thoughts most of the time with lots of variations. good night

22 years ago 0 +0 / -0 198

So, intellectualzing panic attacks instead of buying into the free fall. I am going to read your 6 column approach tomorrow, I am so tired right now - and, I really liked reading about your catastrophic thinking -it makes sense - I have never taken any cognitive therapy, always wondered about it - thank you so much for sharing some of the techniques you have learned - question: are you supposed to write while the panic attack is happening? Or, do it as an excercise when you have time. Don't know if I could do it - but, like I said, I will read your post tomorrow when I am awake. Again, thank you, Maria

22 years ago 0 +0 / -0 33

Hi guys As for turning negative into positive, I sometimes am able to do it. Other times I am only able to turn negative into somewhat less negative, and sometimes I can't do it at all. The technique I learned in cognitive behavioral therapy was to keep records of what I am thinking, when, and where and then to "challenge" those negative thoughts. So at least a couple of times I get out my journal and write 6 columns situation feelings physical sensations thoughts evidence for and against alternative thought The basic idea is to really pay attention to your thoughts when you get anxious and pay attention to how what you are thinking affects your anxiety level . Iam pretty good at catastrophic thinking, so I am pretty good at driving my anxiety higher when I start to panic. The idea is that once you figure out what your catastrophic thinking is, you start to challenge the thoughts (evidence for and against column) by asking yourself questions like: Am I 100% sure that X will happen? What is the evidence for and against that thought? What is the worst thing that can happen? Haven't I already lived through the worst panic attack I ever had? After you (successfully) challenge your catastrophic thinking, the next thing you are "supposed" to do is to write down some alternative thoughts. For example, "I have already lived through the worst panic attack I have ever had" or "It feels like I am going to die but it is just a panic attack, I can cope." It takes a while to get th ehang of it at first but with practice, I find that these "thought records" can be very helpful most of the time. If they worked all of the time, I wouldn't be here. Thanks for the positive energy

22 years ago 0 +0 / -0 173

Psychocybernetics by Maxwell Maltz a great read and one which was out back in the 50's a treand setter. But I was referring to the nursery rhyme The Little Engine That Could. Do you know why this happened to you? Was it all at once or over a period of time? Do you think some of us are more sensitive than others, in that we recede into ourselves?

22 years ago 0 +0 / -0 198

Very interesting and accute analogy of self talk - I relate that to 'imagine it enough and it will happen' -like that old book Phychocybernetics or somthing like that - anyway, it was all about if you invision yourself doing something - being somewhere - possessing something - overcoming something - it will happen. There is a certain amountof truth in that, I think. I am already using visualization in preparing for my new job - hope it works - it will probably take alot of work, but, I am willing. Maria

22 years ago 0 +0 / -0 173

MrBubble: Would you please share with us how you change the negative to positive, and how you then get activated?

22 years ago 0 +0 / -0 33

Hey Red You are speaking my language. I would say that negative self-talk is maybe 50% of my problem. Yep, my feelings often determine what I do and what I avoid but it is very much "the thought that counts". Thanks for the reminder. I owe you one.

22 years ago 0 +0 / -0 173

Positive thinking is the basis for the self-talk. You need to delete all negatives and start thinking positive and put that in in place of the negatives. It it like a mantra, an affirmation. I can, I will, I want to. Pretty soon you will see some progress, and start believing in the talk. It snowballs... There are several types of people who have this negative self talk. They are The Worrier, who promotes anxiety. The Critic, who promotes low self-esteem. The Victim promotes depression, and The Perfectionist, who promotes burnout and chronic stress. Do you recognize any of these people in you?

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