I also find that visualising myself doing something scary and succeeding before hand helps me feel more confident before I go out and do it. As for the rest of my tricks they are pretty much the same as Lorlee`s except for I also use the thought restructuring techniques you learn in Session 3 alot! Once you get to those you will see, it will help :)
As for doing things alone, I suggest baby steps, do a little more everytime you feel up to it but don`t pressure yourself unduly. Also, celebrate every victory :)
-Diva
Thanks for the tips Lorlee,
I've been trying cleansing breaths, but I'll try to add the others you suggested and see how it works.
I usually have a safe person with me, but wanted to try it out on my own to see what progress I've made. Whether by myself or not, I'll try your suggestions.
Thanks again.
Dear Tallglassofwater,
I can only tell you what helps me.
1)I carry a bottle of water with me so when I get dry mouth I can take sips of water when needed.
2)Whenever possible take a support person with you and each time try to make it a little farther than you have before.
3)Deep cleansing breaths when you feel anxious can help. (I personally inhale to the count of four and exhale to the count of six)
4)Self-talk can be helpful when you feel scared. Remind yourself that the feelings are not real only the panic talking.
5)Sometimes I start with the alphabet and say to myself "A is for apple" then I spell the word so I can try not to focus on my fears but on something mundane.
Hope this helps!!
Hi,
I was just reading your post and am in a similar position. I'm only in week two of the Panic Program and went out by myself for the first time in a while - and it went well. Though, I was just wondering if anyone had any suggestions for overcoming the anxious thoughts, or panic attacks, while you are in those anxious situations. I don't want to skip ahead in the program but if anyone has any advice, I'd be only too grateful to hear it.
Tallglassofwater
Hi Lorlee,
Good for you! You did it!
You have the right idea - let this success guide your progress for future challenges.
Casey
________________________
The PC Support Team
Hi everyone,
Well I made it. I had a moments panic but quickly got it under control. I reminded myself that what I was feeling was not real and only panic. It is so amazing how fast that "fight or flight" feeling comes on. I was on the Skytrain though and there was nowhere for me to get off anyways.
It was nice for me to see my Mom and she was pleased because I rarely see her anymore. She is getting up there so it is important for me to spend as much time with her as I can.
So there it is I finally did some exposure work (which I have been putting off for weeks now lol) and now will continue to challenge myself farther. Thanks for listening. :)
Hi,
Well for the first time in over a year I am going to my Mom's by myself on the bus. I am a little anxious thats for sure. I have been trying to prepare myself by making sure I have bottled water to sip on, a book to read, and knowing where to sit on the bus so I do not get the feeling of being boxed in.
I have been reminding myself to challenge my thoughts. Hopefully I will make out just fine. I will let you know how I did.
