!!! How do you combat roadblocks....how do I embrace panic and not let it drag me a long when I feel those first creeping symptoms? I've demanded some concrete "to do" lists and documented "how to's". After CBT, his answer was often "re-read the book" and I need concrete instructions I think. Thanks.CBT not working?
I've been through CBT and read some other panic specific books....I understand the physical aspect, breathing and the negative aspect. I can be rational about this....but despite this, there are times when I am not rational about it and it snowballs. I am not very good at talking myself through episodes....and definately not when woken at midnight in a dark quiet house alone. My therapist says at this point I need to get to the point of accepting and embracing my panic. By not fearing it, it will go away. But panic sucks and I hate the feeling....aren't I trying not to panic anymore, so why accept it? I am stuck at the moment with "random" attacks and sleep is getting harder to get some nights. I feel like I am at a roadblock and I'm not sure how to pass it. This latest episode is 8 months now and I want desperately to get back to how I was feeling 9 months ago !!! How do you combat roadblocks....how do I embrace panic and not let it drag me a long when I feel those first creeping symptoms? I've demanded some concrete "to do" lists and documented "how to's". After CBT, his answer was often "re-read the book" and I need concrete instructions I think. Thanks.
!!! How do you combat roadblocks....how do I embrace panic and not let it drag me a long when I feel those first creeping symptoms? I've demanded some concrete "to do" lists and documented "how to's". After CBT, his answer was often "re-read the book" and I need concrete instructions I think. Thanks.-
Guest
Hi there!
Please read some of Boon's posts. They are very explanatory.
The thing is that what you resist - persists.
Yes , you wnat to be rid of panic attacks.
That is the aim.
But you get rid of Them by accepting them.
When you wake up in the night in a panic, you create more panic by your fear.
Maybe you should leave a little nite lite on.
That way you won't wake in the dark. when the panic hits, sit up and say: "come on, panic, give me your worse". And let it hit you until it subsides.
And each night it will come less and less often.
But if you resist it, You'll have it anyway.
And it will come back night after night because you fear it.
So to get rid of it you just don't resist it, you let it happen.
You live through it.
It is your fear of it that causes it.
But I just can't explain it like Boon does.
I hope this makes a little bit of sense.
maryJane
Please read some of Boon's posts. They are very explanatory.
The thing is that what you resist - persists.
Yes , you wnat to be rid of panic attacks.
That is the aim.
But you get rid of Them by accepting them.
When you wake up in the night in a panic, you create more panic by your fear.
Maybe you should leave a little nite lite on.
That way you won't wake in the dark. when the panic hits, sit up and say: "come on, panic, give me your worse". And let it hit you until it subsides.
And each night it will come less and less often.
But if you resist it, You'll have it anyway.
And it will come back night after night because you fear it.
So to get rid of it you just don't resist it, you let it happen.
You live through it.
It is your fear of it that causes it.
But I just can't explain it like Boon does.
I hope this makes a little bit of sense.
maryJane
-
Guest
Hi Irish89, I understand how you feel. We all hate those symptoms of panic. You feel totally out of control and scared to death. And, yes, we are trying not to panic, but at the moment those feelings begin to happen, you have to begin your relaxation breathing and comfort yourself with positive thoughts. As the feelings are coming you have to tell yourself this is only anxiety, it will not hurt me. It will not last forever and I can get through this. Just keep your mind focused on your breathing and on something else. Distraction is a key here. Think about anything else that can make you distracted. Put on the T.V., count backwards from 100, think about something pleasant that you love to do. As you are doing this, allow the feelings to pass. Try to imagine them floating away on a cloud.
You're not ACCEPTING panic. You're accepting the fact that you are feeling the panic feelings at the moment and you are going to be okay and get through the episode. The more you let yourself go with it, it will stop coming because you are not giving it the power to terrify you anymore. Just look at the fact that you've been dealing with this disorder for a while now, and you have been fine after each occurrence. You will continue to be fine and every time you use these methods, you are closer to not having any more attacks. The adrenaline your body produces during an attack with slow down as you change your thoughts during the initial sign of symptoms. Your thoughts produce the feelings.
It is a tough road sometimes, but you are strong and with lots of practice and positive thoughts, you WILL conquer this. You will have control once again.
When you awake during the night with symptoms and feel afraid, try to have some good inspirational books around. Maybe you can start reading one and concentrate on the power you have to stop yourself from getting into a full blown attack. It all may sound difficult, but it really becomes second nature after practice.
I suffered from panic/anxiety for over 30 years on and off. I have just completed the StressCenter.com program and I am still going over different lessons and reviewing and learning some things I missed the first time. I haven't had an attack in months. I have however, felt one coming on a few times, but managed to do the things I stated above and the actual attack never came. It is very empowering. You, too can take your power back and live well again.
Keep practicing and remember they won't hurt you. You are in control.
Best wishes, Donna
You're not ACCEPTING panic. You're accepting the fact that you are feeling the panic feelings at the moment and you are going to be okay and get through the episode. The more you let yourself go with it, it will stop coming because you are not giving it the power to terrify you anymore. Just look at the fact that you've been dealing with this disorder for a while now, and you have been fine after each occurrence. You will continue to be fine and every time you use these methods, you are closer to not having any more attacks. The adrenaline your body produces during an attack with slow down as you change your thoughts during the initial sign of symptoms. Your thoughts produce the feelings.
It is a tough road sometimes, but you are strong and with lots of practice and positive thoughts, you WILL conquer this. You will have control once again.
When you awake during the night with symptoms and feel afraid, try to have some good inspirational books around. Maybe you can start reading one and concentrate on the power you have to stop yourself from getting into a full blown attack. It all may sound difficult, but it really becomes second nature after practice.
I suffered from panic/anxiety for over 30 years on and off. I have just completed the StressCenter.com program and I am still going over different lessons and reviewing and learning some things I missed the first time. I haven't had an attack in months. I have however, felt one coming on a few times, but managed to do the things I stated above and the actual attack never came. It is very empowering. You, too can take your power back and live well again.
Keep practicing and remember they won't hurt you. You are in control.
Best wishes, Donna