Hello Redsilk!
I'm sorry you're having problems with going out! I know how hard that is to deal with! I am working on the free 12 week program offered on this website and right now am on week four, which talks about exposure work. Makes my knees shake to think about facing my fears :8o: but I know it's important in order to get through this.
So, this is what I am learning from the program, it is helping me, I hope it helps you.
When we are afraid of a certain situation, we have to work on retraining our thoughts while in the situation that brings on the anxiety. Mine is being in places with lots of people. I just started a new job and there are lots of people all the time - serious nightmare! Obviously, I have to be there. That can't be avoided. So, what I have to do is retrain my thoughts to not be panicky while I'm there. What you need to do when you're in the car is remember that you are not in serious danger. You are panicking because you are in a situation where you panic a lot. It's not the car - it's your reaction to it. Anxiety is a learned response and it can most certainly be unlearned. You need to work very slowly to get through this. Anxiety didn't happen overnight and it won't go away overnight.
Rate your fear on a scale of 1-10, 10 being extreme, beyond contol anxiety and one being calm. When you start feeling anxious, breathe deep and remind yourself that you are not in danger, you are just feeling anxious. You need to go slow though. Don't expose yourself in a situation that puts that level over a 6 or 7. A level of 5 is better to work with. Maybe you could sit in the car while it's parked a few times every day until you feel comfortable with it. Then, maybe you could drive around the block a few times every day until you become comfortable with that. Then, to the store a few times for a few days. Each time go a little bit ****her until, eventually, you will stop being afraid of being in the car. You need to take small steps and do this slowly - have patience, it takes time! If you jump in and force yourself to just go, your fear level will be too high, you will keep avoiding and the cycle will continue.
Please start the Panic Program. It's a free 12 week program that teaches Cognitive Behavior Therapy, whi
