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13 years ago 0 +0 / -0 58

update:

thanks Sunny for the tips, the box breathing is great. i find that i constantly box breathe now, without even thinking about it.

i have removed a majority of my safe behaviours, with the eception of the multiple baths a day, it relaxes me so much, its almost like my reward for getting through the day or it prepares me for the day. i find that carrying objects around with me caused more panic, if i feel the bottle of pills or my rock it would remind me why i have them...the panic. without them around i tend to forget about my panic. when i do have bouts i rely on box breathing and self talk.

working at the moment!

Sunny II

13 years ago 0 +0 / -0 1665

Hi Sunhot23: It's hard to let go of safe behaviours which have been with us for awhile and made us feel o.k. Have you been practicing coping techniques? Is there one that you particularly like? Try and use them to replace those safe behaviours. Speaking for myself, I use the deep breaths, box breathing a lot. Before going somewhere or doing something which I know causes anxiety, I visualize the event from beginning to end the way I would like to feel, ending with success. This helps me anticipate and correct (10 questions) any false ideas I may have about something beforehand.

Just some ideas,

Your friend, Sunny

13 years ago 0 +0 / -0 58

i think that using the safe behaviours to recover from panic, for me anyway, can actually be more harmful. if for example i am in a situation where i don't get a chance to do my safe behaviour and sy\tart feeling anxious, then its going to be a guaranteed panic attack.

its very hard to remove things that become almost automatic. consciously taking away these things makes me anxious.

ill keep you updated

13 years ago 0 +0 / -0 11226

Thanks for posting this Sunhot.

It sounds like you have a good plan. What made you decide to move forward with this plan?

What do you think you will gain from stopping these safe behaviours?

Ashley, Health Educator

Here to help :)

13 years ago 0 +0 / -0 58

a couple of weeks ago i noticed that i have a lot of safe behaviors (SB). here is a list of a few of my SB's

not going anywhere by myself

chewing gum

eating sugary foods

carrying a rock that i brought home from kenya to remind me of a happy time

taking multiple baths a day

taking a sleeping pill everynight to get to sleep

carrying a sleeping pill with me in case i have a panic attack (zopiclone is a non benzodiazipime sleeping pill and works really well for panic attacks)

taking to people for hours on the phone etc etc...

whenever i felt anxious i would resort to one or more of the things above to help me 'get through the day' but as the panic is decreasing i have to remove these safe behaviors as if i dont i am more likely to relapse.

i just wanted to note that my goal is to remove ALL of these safe behaviors in the coming weeks, the food one is going to be tough as i love eating lol but many have been stricken already and i dont feel as hopeless as i did, the things listed above will not stop me from having anxiety they are just distractions.

today i shall be attempting (for the 4th time) to sleep without sleeping pills.

Sunny II

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