It's like this. Why be afraid of a bridge. It is solid, it can't move, you can't fall off it, if the car quits you can walk off it. (are you panicking yet, you should be.) There is a guard rail. So it only leaves one reason to panic. You don't want to be there because you have no control. What set this off could be anything but most likely was being stuck on the bridge in traffic. Or seeing an accident on it. Some association with something unpleasant. If you panic just thinking about it then it is Agoraphobia. Why are you doing this? Because the thought is in your memory and you are building on it every time you think about it keeping that thought accessible. The panic triangle explains how this thought goes round and around filling your memory with unwanted thought that is too accessible.
CBT changes this thought pattern.
First off you have to have relaxation and coping skills. Then you can do exposure. Exposure is only a marker of your progress but is necessary.
I liked your practical example. Can you (or Davit) comment on how exposure work is transferable to other areas?
I was a slow learner, and couldn't grasp "exposure" or desensitization, and other obstacles monkeyed up my progress, without taking away from Starbucks' thread.
Good luck Starbucks - I would echo what the others have said about exposure work. I was afraid to run completely around a 3.5 mile path around a bay (if by myself). I used to be able to do this all the time - but after my first panic attack, I developed this fear.
My exposure work was to gradually increase the distance I would go along the path - first 1/2 a mile from the car and back, then 3/4 of a mile, 1 mile, 1 1/2 miles and so on, until eventually I could go all the way around again! I definitely had setbacks and times when the panic was too much and I had to turn around. It feels so good when you can finally defeat your fears. It is worth all of the effort you will need to put into your plan. I look forward to hearing about your progress. You can do it!
You suggested taking small steps, and that's what helped me too. I used to travel for work, and would divide distance into challenging but not overwhelming steps, until the project came about. I'd be ready then.
Module 4, under the toolbox above, gives a plan for exposing yourself to the fear.
Let us know how you're doing, since we're all moving towards new goals which we fear but still desire.
Soon you'll find out that "...anxiety is like a train going through a tunnel...just go through the tunnel and you'll come out the other side...."
Session 4 on exposure work would be a great place to start with working on your fear of going over the bay bridge. This session will assist you with setting goals and creating an exposure plan. There are even some sample plans to give you an idea of what yours can look like. Take your time and put in the time. Get started and check in to let us know how it goes.
So as probably a few of you know, I already have a driving anxiety that prevents//makes it very difficult for me to go long distances (anything over half an hour, really) without taking a klonopin to calm me down. I live on the eastern shore of Maryland, and we have the bay bridge, which takes about 5 minutes to cross. My boyfriend wants desperately to go across is to go do things in Annapolis, but I'm still very afraid of doing this. I have nightmares about it. Its my first fear in the morning, and the last at night. The drive in all would be about 45 minutes to an hour, and its a drive I have driven hundreds of times before, before I had my anxiety. Does anyone know any baby steps to take to help me with this? Or relaxation techniques?
I'm terrified ill never be able to cross it again. And im not sure what im scared of. I think it narrows down to, im scared once Im on the bridge there is "no way off", and once I cross it, I definitely have to get the strength up to cross it again to come back. I think im also worried about if I have a panic attack and get light headed and pass out...any suggestions on how to conquer this?
