2nd time doing session 3, seems high anxiety has returned.

TylerD1015 · Post by **TylerD1015** » Sat Dec 11, 2010 9:51 am

Hey there. This is my second time doing session III and for some reason I am having trouble thinking positive. I cant seem to believe what I';m telling myself, especially when I feel high levels of anxiety, I always fear the worst which is a full blown panic attack. I also realzied that i am uneasy in social situations, I realize my cognitive distortion and tell myself that its irrational, but I cant seem to believe it, or i cant seem to calm myself down like i used to at the beginning of the program. This change is hard and i mnust admit I am not the most patient person. I do my best to expose myself to my fears, maybe it'll take time or maybe im just expecting change like right this instant. I also find that I continually fear my heart, I have heart palpatations sometimes when Im nervous or anxiety stricken, or sometimes they'll happen out of nowhere, which generates more internal anxiety cause i fear a full blown panic attack again. In a way, Im just tired of this feeling of waiting for the heart palpatations and then the sudden rush of adrenaline in the end.....So any advice out there on this??

Paisleegreen · Post by **Paisleegreen** » Sat Dec 11, 2010 12:16 pm

Tell yourself that "you are going to be okay, this is just anxiety", over and over again if needs be. "You are going to be all right."

Paislee

ItsOkayThisIsGood · Post by **ItsOkayThisIsGood** » Mon Dec 13, 2010 3:54 am

I'm also repeating session 3 because I didn't really "work it" when I tried several years ago.

Work the program. Do everything she tells you and don't let the symptoms stop you.

Don't stop in hell. Work through it. That's all I can say. I'm with you.

Michael · Post by **Michael** » Tue Dec 14, 2010 9:39 am

Hey Tyler,

Couldn't help respond to your post in that heart palpitations were one of my symptoms of anxiety. Putting lesson three into practice is anxiety producing in itself because responding rationally to these irrational thoughts is foreign to us. Very analagous to excercising any muscle in our body in that when we initally start excercising we are sore. the brain is no diffrent. Also, you indicated "I can't seem to believe what I am telling myself..." Therein lies the source of your anxiety. In spite of receiving a healthy prognosis from my cardilogistogist,I still had a seed of doubt. I would have a heart palpitation and follow that up with alot of bad questions i.e. "is my heart o.k.?"..."oh,no heart IT comes again"......"am I having a heart attack?"..ect. this in turn created a circle of anxiety. I began to respond to these automatic irrational questions with rational responses. Responses that were supported by good evidence. After a while I made the "head to heart connection"...I began to believe in reality rather than the irrational what if's I was bombarding myself with. this is a process....provided you are doing everything on the behavioral end...recovery is for the taking.....God Bless and e-mail any time for support.

Mike

TylerD1015 · Post by **TylerD1015** » Wed Dec 15, 2010 1:04 pm

Dang, thanks alot! So you're telling me not to be scared, to replace the after thoughts with rational thoughts and positive thinking?

Paisleegreen · Post by **Paisleegreen** » Wed Dec 15, 2010 2:49 pm

Exactly!

Paislee

Michael · Post by **Michael** » Thu Dec 16, 2010 2:16 am

You got it Tyler. Be patient. Replace the irrational thoughts with reality based thoughts. Reality based optimism. Our goal is to make that "head to heart" connection. then you anxiety will reduce significantly. Recovery is for the taking...Go for it...

TylerD1015 · Post by **TylerD1015** » Thu Dec 16, 2010 12:28 pm

Thanks alot guys! I'm pretty sure I'm doing a good job so far, I am looking forward to the outcome. I also at times feel anxiety before I go to bed when I do the relaxation session, cause I anticipate the heart beat, and when it does happen, I feel like I'm back to square one. Any ideas or tips on how I can relax in bed before bed, and on how to not anticipate the heart palpitation?

dyamond1921 · Post by **dyamond1921** » Fri Dec 17, 2010 2:04 pm

Hi, Tyler

I'm on session 3 again too and i have a hard time being consistant with this program....but I agree with everyone else we are so use to thinking a certain way that our minds find it hard to believe that change is possible. I'm struggling with that myself and trust me you are not alone. Good luck

KAYK · Post by **KAYK** » Wed Jan 19, 2011 7:48 am

I am on session 3 again too. My anxiety level has returned and higher and I am having much difficulty with positive approach especiall when I am having all the physical symptoms...tightness in chest, all over raw nerve feelings making me feel frozen in this spot. I need help with positive dialogue..