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We went to the celebration of life for my friend who died last week. The community hall here was full. This is not something I do so it was exposure to see how my coping skills were. I didn't do as well as I would have liked. I had a stiff neck with much pain. It was icy and the hall floor was wet. Still all things considered I did okay.
This is exposure. Out of a score of one to ten I probably only did eight because of circumstances. Pretty good still. As a distraction I looked to see who else was not coping as good as possible. Interesting really.
Good luck, Meleva. I can share that in learning to face my specific fear regarding running (being too far away from my car or home), I feel much better prepared for other situations. We had a snowstorm the other day and I had a really nerve-wrecking ride home from work with my sister (who is someone who can make me anxious in general). Anyway, I was able to employ the techniques I learned here - and remained really calm the whole way. It was such a great feeling! And of course, I couldn't have done exposure work around driving with my sister in a blizzard, but it was a great opportunity to test my skills.
I should also share that it took me a couple of passes through the sessions and the homework before things started to really click. I thought that I had it the first time - but soon saw that I needed a review.
There is also an auxillary session on relationships. Honestly, I haven't taken it yet - but it's on my to-do list.
As davit said.. it is important to work on the skills to help you handle situations. By going through the program slowly you gain these skills and much more.
It is beneficial to be ready for all situations, so continue to push forward and learn at your own pace!
Exposure is a test of your coping and relaxation skills. It isn't a cure. It just seems like one. If your coping and relaxation skills are in place then successful exposure to one anxiety causing thing will mean you have the skills to handle any anxiety causing thing. Doing exposure to one thing over and over only conditions you to that one thing and leaves you open to anxiety again if you leave it for a while. Using CBT to build coping skills will allow you to handle any situation. Exposure will test your ability. Yes I know the internet is still saying to just do exposure till you can tolerate the situation. Do you want to do that or learn to tolerate all situations?
I understand that facing your fears is important and that exposure to those things that you fear will help lessen the fear. What do you do if you can't control the exposure element? For example, if I were afraid of going swimming, I could start by going to the pool, dipping a toe in the water etc. What do you do if being in an intimate relationship starts the onslaught of panic attacks? How do you expose yourself to a relationship when there isn't one to be exposed to? Or, how do you expose yourself to a fear of a health concern and the corresponding medical tests when you are healthy at the present moment. It seems to me that when extra stress of things which I cannot control is added to my day to day life, then the attacks start. Unfortunately, I can't seem to find a way to get practice and expose myself to these things that I can't control.
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