Patti2,
Session 1 worked for me, I had car issues. It will help you identify what type of anxiety and panic you have and identify your triggers and once you know what they are, you can counteract the anxiety and replace negative thoughts with positive ones. Positive self talk, such as: I am safe in the car, I am not trapped, I can get out anytime I want. Sing along with a CD. If you're stopped at a light, look at the scenery or license plates and think of words for the letters. I wrote down several positive statements and pull them out of my purse and read them when stopped: this is just a temporary feeling, the anxiety symptoms are similar to over exercising; it can't hurt me, etc. Also, box breathing is calming. I pray. Also, if my heart rate goes up, I don't focus on it, I say this is normal, there is nothing wrong, I am safe. Because these are all true statements, I believe them and it works. I can't argue with logic. No one can die from a panic attack, it's just a temporary uncomfortable feeling. Are you allergic to bees and stinging insects or are you afraid only? If you are allergic, it's a normal fear, and you know what to do if it's happened before. Tell yourself I will be okay, I can get to the doctor, they will give me medicine and I will be alright. If it's a fear, have you gotten stung a lot in the past? If not, tell yourself, just because I got stung once, doesn't mean I will get stung every time I see a bee. My Mom passed on the germ fear to me. I do have hand sanitizer in the car, during flu season, I do get the flu shot, and I just tell myself that I've done everything I can to keep healthy. I pray. I remind myself of how many times I've worried about getting sick and how many times it actually happened (which is rare). A lot of times I thought of all the bad things that could happen on a trip and all the worries never came to pass and I had a good time. Session 3 Challenging Negative Thoughts With 10 Questions is very helpful. I found that by going through the program from the beginning really gives you the coping skills you will need and will reduce your anxiety. It worked for me and I'm still in the middle part of the sessions. You will get better, I believe it. I know right now things are a bit upsetting, but just start the process and it will give you relief, for me it was immediate. We're all here for you. I hope some of the specific details help you till you start the program. Even if you don't believe the positive things you are telling yourself, keep saying them and it will become a belief. You're just retraining your mind to be positive, not negative, and it takes time for it to sink in and change. Since we are able to learn fear and anxiety, we are able to unlearn it and be cured of it. Keep positive and hang in there, you can do it! I believe in you and you will believe in you too :) Your friend, Shari
