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11 years ago 0 +0 / -0 11213

Sounds like you are doing great!

What do you think is helping you to stay so positive? How are you creating this positivity?

Ashley, Health Educator

Here to help :)

11 years ago 0 +0 / -0 11

UPDATE: I had a great weekend! I went to the store, and left my husband on one side of the store while I went to the other! I rode my bike in the driveway, I didnt venture out on the street, but Im going to keep working on this. I also was very good at controlling the way I reacted to the negative thoughts! I did however take a 12.5 mg of xanax each day, but I dont think it was the reason I was so brave because it is such a small dosage and even if it was, then the way I think of it...If I can do it with the xanax then I can also do it without. So, Im feeling REALLY positive...

11 years ago 0 +0 / -0 6252

Anyone who has not been through this and got better is going to wonder why it isn't working like it should. The biggest reason is that it actually is, it just isn't working as they think it should or as fast as they think it should. The brain has a very large capacity for negative thought. As long as the balance between positive and negative is toward the positive the negative days are just off days. And you can have a lot of off days before the load gets too heavy to bare anymore. Then it snowballs. Then they become all off days except you no longer think of them as that. Your world comes crashing down and it seems like there is no hope. But there is. CBT works but it is just a tool. You have to use the tool and understand how to. You also have to understand that at first there are going to be days when it doesn't seem to work. It is still working if you recognize that it is a bad day. What most people forget is how long it took before the problem actually became a problem. For years it might just have been a nuisance. But now that effect has changed with knowledge and it too is now part of the problem which makes it so much more to deal with. So much that it seems insurmountable. So this is what is taking so much time.

The other problem is that negative breeds negative and it is so hard not to think negative. So go ahead, think negative but then think a positive to counter it. Start on the road to balance again slowly getting the balance back more positive. And for your sake do not count the negative days, They do not count, only the positive or part positive count. Negatives fade away if you don't feed them.

If you know what a bell curve is like, CBT is like a bell curve It starts slow then speeds up and then slows down when you start to question your success. You may have setbacks but at least you have the tools and the knowledge to know it can be done. And it can be done. I've been there and then some.

So welcome to the site and your recovery.

Davit.

11 years ago 0 +0 / -0 1071

Hi worldpeace,

I encourage you to continue to write down your negative thoughts and specifically replace them with positive truthful statements. It is difficult in the beginning, but the more you do it and don't give up, the easier it gets over time. You will see a difference and I know you're working hard on it. Just take it one day at a time or one moment to moment. Your mind is powerful, it can talk you in or out of things, as you know. The key is to believe and keep moving forward. You are doing great, keep up the great work!

Shari

11 years ago 0 +0 / -0 11

Well, I have learned that the more I try and fight a negative thought, the more I will have it. It is most helpful when I repeat "it is the way you react to the thought" over and over. Sometimes that helps me to NOT react so strongly to the thought. Someday's though, that doesn't help and I go to a safe place so that the thought will go away.

11 years ago 0 +0 / -0 2606

Hello worldpeace510,

I hear that this is a challenging time for you, know that you are not alone. I would definitely recommend working through sessions 4 of the program that focuses on challenging negative thoughts.

What ways of thinking has worked for you before?

Samantha, Health Educator

11 years ago 0 +0 / -0 11

I was supposed to go to the store today, but talked myself out of going. I sat on my porch today, and when I remembered how the sky just went on and on and on, I started feeling a little uneasy and went inside. I think my own thoughts are my worst enemy. The strangest things just pop into my mind. If I could just figure out how to think of happy, pleasant thoughts instead of what ifs or just things that are not important like how the sky goes on and on and on, Id be ok! I can't wait until i get further along in this program so that I can see results. I also plan on seeing a counselor his week. My life is just out of control, and I have reached my bottom....

11 years ago 0 +0 / -0 11

Thanks for the responses! I want my life back and will do whatever it takes! I'm very hopeful in this program!

11 years ago 0 +0 / -0 1071

Welcome worldpeace (I like your username :)

Almost 3 years ago, I was hardly able to leave the house and would have panic attacks if I had to drive anywhere, even ten minutes from my house. I began this program and learned what type of anxiety I had, what my triggers were, how to use coping skills and eventually got to the part in the program about exposure. This gives you small steps to confront your fears like for being able to drive again. But, you have to do the background work leading up to it first, because it will be too overwhelming without having learned the basics. It takes time and practice, but it works if you are willing to put the time into doing the homework. This support group is great and everyone can help you step by step and personalize it with your specific concerns. We can share our experiences and help in any way we can. I am able to manage anxiety, so it doesn't turn into panic attacks anymore, so I know this is possible for you as well. You will get your life back and overcome it, just start the program and you will see excellent results. I'm glad you posted and we look forward to hearing from you anytime along your journey.

Shari

11 years ago 0 +0 / -0 218

Hi Worldpeace510.

Sorry to hear your fears are starting to effect some of the regular tasks in day to day life. Like my response to your question about going outside/large spaces, the answer is quite similar. You have to unlearn this fear, and/or overcome an anticipatory anxiety of driving. Exposure therapy can help here as well. As you will see in section 4 of the program, it is all gradual, and takes time. So start in passenger seat, side road, with passenger etc, all as examples of different steps. Until you graduate to driving regular routes again. By doing things gradually, you will start realizing that you are in control and can gain confidence because things are going well. You can also use different stress relieving techniques before and while at the wheel (e.g., muscle relaxation, self talk, breathing techniques).

There is no quick fix, so start slow, set goals and see your successes when you meet those goals. See more in our program as well to learn first about your fear and how you may be able to deal with it out of the car first.

Any others out there have tips? strategies for driving?

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