Week 2 Panic attacks

Laura R_1 · Post by **Laura R_1** » Tue Nov 25, 2008 7:18 am

Well,

This is my second week. I saw my therapist yesterday and told her about the program. She said that I am on the right track. On my way to the psychologist I found my self to be nervous. But, used the coping skills that are offered throught the program. On my way home I felt nervous once again but gently reminded myself that I am creating my anxiety and how questioned myself as to if it was really dangerous to be waitng inside a truck. It is not. I live in a small town the fastest you can drive 40mph. What I am trying to say is that we need to remind ourselves that we produce our own anxiety and that we make ourselves ill. How? It is the way we react!! The key is to find out what is really making us upset. Then, to accept the reality of whatever it may be. The more you shove everything under the carpet, the more difficult it is. Does anyone agree? Face reality and ust deal with it!! :p

Laura

Guest · Post by **Guest** » Tue Nov 25, 2008 7:42 am

i really do agree with u. i'm on session 2 right now and i still often talk positive to myself. and it really works. i just couldn't agree more.

hopehound · Post by **hopehound** » Tue Nov 25, 2008 3:57 pm

I agree too. You may have heard the saying "we're only as sick as our secrets." Hiding and faking and pretending only creates more anxiety and SHAME. SHAME sucks! It is better to face reality than carry around the guilt, shame and isolation of pretending or avoiding. It is scary but so much easier in the long run.

Guest · Post by **Guest** » Tue Nov 25, 2008 5:00 pm

Me, too. The idea of accepting what is real can be very difficult at times because people, places and situations are out of my control and often not to my liking. I was taught that acceptance does not mean approval. Some people's behavior is just plain unacceptable. My part is to accept that person as he/she is--not to approve of their behavior. Working this program often elevates my anxiety and I believe it is because change is uncomfortable. I don't want to live in stress, anger, resentment or depression any more. The old way was familiar, but unhealthy to say the least. My new life is somewhat uncomfortable and very hopeful. I try to imagine who I will be once I get out of my way. Now, That's exciting!

Guest · Post by **Guest** » Tue Nov 25, 2008 7:40 pm

I really couldn't agree with you guys more. I do find myself being a bit more anxious now than I was before. But I think maybe it is because I am so much more aware of my reactions to everything now. I remind myself also that it is because I am being open to change and that each new time it is a new opportunity for me to try my new skills (breathing and positive self-talk) Also, I realize how much I tried to push under the rug and smile and pretend that everything was okay instead of faceing each moment and opportunity and dealing with it. I would let everything build and build and build until I would "freak out"ohhhh... have an anxious moment... LOL No I think Freak Out is a better word for what I would do

BUT NO MORE

mainstaymama · Post by **mainstaymama** » Wed Nov 26, 2008 2:31 am

I get so irritated when I realize I am the one that causes my attacks - I am the creator - Then I must calm myself down...

Guest · Post by **Guest** » Thu Nov 27, 2008 1:57 pm

Panic attacks stink. The more we make out of them and fear them the worse they get. I still have to remind myself that I am the one causing it by my thoughts and expectations.

The biggest challenge to them is learning to underreact to them. That's not always easy. The more we practice the 6 steps the easier it is.

Somedays are easier than others. The key is to be compassionate to ourselves and stop beating ourselves up over things we feel may have done wrong.

The biggest challenge for me is the relaxation piece. I have a difficult time practicing the relaxation response. I am uncomfortable making this time for myself. I feel like I'm all over the place, like I can't relax. I don't find Lucinda's relaxation tape very comforting especially the taking a walk in the woods session. I am not a nature type person.

My therapist recommended taking 5 mintues a couple of times a day to practice relaxing. I can honestly say I just can't do it. I'm not sure why.

If anyone has any suggestions on how to relax I'd love to hear from them. Thanks for listening. Take care and God Bless.

CarolM · Post by **CarolM** » Fri Nov 28, 2008 2:30 pm

bna,
See if you can set a timer and close your eyes. If you are only committing to five minutes and you know you have that limit it may be easier. Imagine you are on a swing. Visualize and try to feel yourself swinging. Back and forth. Look down at the ground moving beneath you, the dirt, bark, pavement whatever. It is warm and the swinging gives you just enough of a breeze to make your temperature perfect. Look at the sky as you swing back and forth, look at your surroundings and build on them each time you practice. Imagine you can feel the bodily sensations. Back and forth up and down. You are leaning to and fro and pumping your legs. Try and FEEL it, even if it is mixed with anxiety and negative thoughts. It will get easier, I promist. Even if it feels silly, you can't hold it, other thoughts invade (don't fight them, just notice them and then think about swinging again), whatever, it is ok. Just try and I guarantee it will get easier after just a few 'five minutes' This has worked for me. It was easiest to start when I was in bed before laying down to sleep. I would sit there and practice. After practicing and getting to the point where I really felt like I was swinging I began to visualize what I wanted my life to be like but always focusing on the swinging. That is square one for me. Hope this helps.

Guest · Post by **Guest** » Sat Nov 29, 2008 3:47 am

Thank you debchance I will try this. take care and God bless.