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11 years ago 0 +0 / -0 218

Hi Worldpeace510,

No problem at all. Hoping you all the best as you begin.

Also, see what Shari had to say in another thread. She made a good point about really understanding your fear and the process you will be going through before you actually start the exposure exercises. Be aware that this takes time, but with your hard work, you will start seeing the results you are looking for.

Take care

11 years ago 0 +0 / -0 11

Thanks Matt! I am really excited to begin...

11 years ago 0 +0 / -0 218

Hi Worldpeace510,

Thanks for sharing with us. Hopefully, we can help you overcome some of your fears. My recommendation, in line with our panic center program would be to try exposure work. The goal of this strategy is to unlearn your fear over repeat exposure (gradual) and the subsequent acknowledgement that your fear is unjust. The program featured within the panic center is proven effective, but only if you put the work in to complete the homework and the exercises. So feel free to spend some time reading, learning and trying the exercises in the program. Specifically, ou will see more about unlearning your fear and exposure work in section four of the program. I hope this can help you overcome your fears.

Any other members have strategies that have worked for them?

11 years ago 0 +0 / -0 11

Hi, I have fear of open spaces and do not like to look at the sky. I dont go anywhere but to the grocery store, and then I have to take my husband for security. I do not know what to do. My life is miserable...

11 years ago 0 +0 / -0 20

Thanks for the replies :-)

Ashley it is a very good point you bring up about not making a mental note and to record my thoughts on papeer. There have been many times where I have just said I will write that down later. Sure enough I would never get around to writing it down or if I did try to I would often forget the details! Most of this is probably attributed to me being lazy and not wanting to put in the effort. I feel this point is key!

Shari what you say makes complete sense. When we are not feeling well there is an underlying reason. I will try to practice your technique. Also it is very true that we have repeatedly focused on negative thoughts and behaviours for years. It is unrealistic for me to expect this to change quickly and it will probably take a lot of time and work! I can also relate to reading the newspaper or watching the news. Its all negative stories with most of them not being completely true. Its sad that as a society that is the type of thing that we enjoy and focus on.

Adam

11 years ago 0 +0 / -0 1071

Hi Adam!

What gave me a clue to my negative/anxious thoughts was my mood or emotion. If I was feeling angry, sad or depressed, I knew it was because I had a negative or anxious thought. So, when I felt bad, I would ask myself, "Why am I feeling angry, sad or depressed?" And, that's how I discovered what my negative/anxious thoughts were. I would write them down on paper and counteract them with positive truthful statements. Initially, I was only able to discover one or two thoughts this way. But, eventually the flood gates opened and I was aware of many, many more. Try not to get discouraged or overwhelmed when that happens. The key to success is to realize that even if you have one thousand negative thoughts to counteract, be willing to do it again for the one thousand and one time. Over time, you will be able to do this in your head. You are retraining your brain to look for the positive not focus on the negative. After time, it will become automatic and your thoughts will default to finding the positive side of any situation. I know this to be true, because I am at that point now. I know when I'm having a bad day, and since I'm not perfect, I may think negatively or even wallow in it, but it doesn't matter that you do, it matters how long you stay in that negative mind set. So, if I want to fee sorry for myself, I do, but I don't dwell there for long, I find the positive and move forward. Remember that it's taken years to look for the negative. The world has ingrained it in us, just watch the news or read the newspaper. I don't really do that often anymore, so I can remain happy :) I remember looking in the newspaper one time and I was focusing on finding that one positive story and I found it! So, I tuned out all of the other negative stories and focused on the one good story. I know you can do this and it will get easier. I hope this helped. Oh! you will also find that after practicing this, for however long it takes, that you will see that the positive will affect every aspect of your life, just as the negative used to, so that's the good news. It can happen, I'm living proof.

Shari

11 years ago 0 +0 / -0 11215

Hi JustAdam,

Great question. Practice really does make perfect - keep at it and it will get easier.

Record your thoughts. Use the worksheets and tools here to record your thoughts - don't just make a mental note.

Members, what helped you pin point your anxious thoughts?

Ashley, Health Educator

Here to help :)

11 years ago 0 +0 / -0 20

Hello everyone,

Thank you all for the positive words! Very nice to read in the morning ;-) You are all wonderful people!

I went for my second appointment yesterday. I was very anxious going there, probably about 7/10. Through discussing my anxiety we discovered that it pretty much affects every aspect of my life in one way or another. Home life, relationships, work, happiness etc... We discussed why I was currently anxious, how automatic thoughts work and how they contribute to anxiety and panic. I have much difficulty realizing or catching my automatic thoughts. I have many thoughts throughout the day but only some make me anxious and usually by the time I realize I am getting anxious its too late to realize my thoughts. My therapist said it takes practice and it is normal for people to have difficulty at first.

Anyone have any suggestions how to find those troublesome thoughts?

Enjoy the day :-)

11 years ago 0 +0 / -0 250

It is really good you are getting help.

I really understand what you mean by being anxious for so long that you can't relax. I find the tense up and release relaxations really help. You tense up way more than usual and then let go. I find you can really see how tense you were up until that point. Otherwise I wouldn't have a clue lol. I have been anxious since I was born according to my mom :)

Good luck and keep coming here :)

Sunflower

11 years ago 0 +0 / -0 1071

Thanks Adam for the tip. I just did breathing exercises when anxious only too. I think this is great advice to practice even when your not anxious for a result of less anxiety overall. Thanks for sharing that info. I'm also proud of you for going to a specialist. It's important to have self care and you are doing a great job. I'm excited for you and there is light at the end of the tunnel :)

Shari

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