[Anxiety/Panic] Cognitive Behavioural Therapy

Trinity

I hope its ok to post this here?

Has anyone had any therapy? I'm just looking for other peoples input.

I have just had my second session yesterday and although i am hopeful i will improve, i am slightly pessamistic. I dont take meds so this is it for me. And I really want it to work ASAP!

My minds latest craze is to give me panic attacks whilst driving to work (and my son to school). Its more frightening than previous attacks because of the potential to crash as my physical symptoms i.e. shaking and the urge to take flight as it were, are so strong. As a result i am missing work and worse still, my son is missing a lot of school. The thoughts of getting the bus is just as bad and i cannot afford 2 cabs a day.

I had a particularly bad attack a couple of weeks ago and hadnt been to work since. However i did go 3 times last week, and although i got there, i have to say it is physically and mentally draining to go through this each day and there are times when i feel like giving up. I'm just tired at this stage. And being pregnant, well it doesnt really help :rolleyes:

It was very easy to see after my first session how my negative thoughts were creating most if not all of this anxiety. I'd have myself in a state picturing the traffic, imaging having a panic attack, crashing etc before i even had my morning coffee. I made it impossible for myself to get into the car. I'm quite proud of myself for doing it last week despite these fears but again i am tired of this struggle.

My only worry now is how do you undo 32 years of negative thinking.

tbh

you should be proud, good onya trinners!! keep it up, remember as you say it's 32 years to deal with, so just give it time, slowly slowly catchy monkey

let us know how you get on, I'm sure there will be plenty rooting for ya.

nesf

CBT is one of those things that either suits you or it doesn't. Personally, I didn't find it to be of any use to me, honestly I just found it a complete waste of my and the therapist's time. On the other hand, I've a very good friend who found it to be of great help in dealing with depression. She got a lot from it.

The main thing, in my honest opinion, is to keep an open mind about it. Don't be overly swayed by other people's experiences, all that matters is whether you get something from it or you don't. It's pretty much the same with meds, I got a lot from them but the same friend above didn't find them to be of much help (her issues were more psychological than physical it appears).

Nike_Dude

Hey, I started these treatments a few weeks ago and I have to say that I found it helpful to be able to start identifying when my thoughts were leading towards making me anxious/panic. I've missed a lot of lectures this year because of them, but I really think this is helping. I find that being proud of the achievements you do get is very helpful. So I am happy that I made all my lectures this week without anything bad happening so it sort of gives me confidence to go to the next ones, if that makes any sense.
Unfortunatly it isnt a miracle cure but as tbh said just take it one step at a time and view each step as being one stage closer to fully overcoming the.

Trinity

Yes i know exactly what you mean. I put in a full week in work for the first time since xmas last week and i was over the moon.

I worry people in work that dont know what panic/anxiety is like possibly think i am taking the piss or using it as an excuse but i guess if that was the case i would just go sick long term but i dont want to live like that.

The worst thing is achieving something and the good being taken out of it by worrying about the one set back if you know what i mean. For example if you make it in 3 days and spend the whole time worrying what they will say about the 2 you didnt make. They dont realise the amount of stress/effort and trauma that goes into doing what they take for granted and wouldnt think twice about. I find myself looking at folk everyday wondering if they ever get anxious.

but well done

LegacyUser

Hi there Trinity,

don't give up hope.

I have been meaning to post here for the last few weeks about my experience of panic attacks/anxiety; so here goes.

First off, some background. I'm in my late 20s and until a few years would have described myself as exceptionally confident and outgoing. I did a bit of debating when I was in school and actually got a buzz out of standing in front of an audience! I never understood nor appreciated the concept of panic attacks. College was a breeze for me because many of our exams were based on interacting with the examiner (viva type) and this is what I loved most.

Then things changed. I had a couple of incidents which I don't want to describe that led me to lose my confidence (nothing too dramatic, I wasn't attacked or anything but I'd rather not to go into details. Retrospectively I don't think that these incidents were entirely responsible for my loss of confidence; they were just a trigger).

Insidiously, the impact of this began to seep into every waking hour of each day. I began to feel anxious when in a crowd or a hot room. I'd feel my heart racing, my face flushing, my palms would become sweaty. And worst of all I'd feel like I was going to black out. Soon I began to avoid any situation where I knew these symptoms might recur; I came up with all sorts of excuses to avoid restaurants for example. Airports queues were a nightmare. I knew I needed to sort myself out but I thought that I was too strong to ask for help. I was a (health) professional after all, and had previously been so well; surely I cold sort this out myself.

I googled panic attacks most days only to find websites selling the promised cure and advising me to breathe slowly and count to ten. None of it worked. Every day was becoming a challenge. And worst of all I couldn't speak to anyone about it (or so I felt) for fear of being labelled neurotic. I thought that cognitive therapy would be of not use to me because didn’t I already have insight into the problem anyway?

It soon got to the point where standing in a shopping queue was an ordeal. My job became increasingly difficult. I couldn't stay in a room with people for more than 10 minutes without wanting to run out.

I realised that I needed help. I found the name of a practitioner of NLP / hypnotist/ cognitive therapy. One of the hardest things that I had ever done was to make that phone call to him. Within a week I had an appointment and he was teaching me about self hypnosis. This wasn’t about pendulums or Paul McKenna-type stage show stuff.

He taught me the a technique which involved lying in a quiet room with no interruptions, letting a feeling of calmness flow through me, thinking of the positive things about my character, and envisaging myself in a positive situation. The following week he taught me how to apply the confidence I felt in that positive situation to other situations. It sounds so simple, it was similar to stuff I’d read on the net but the stuff that I learnt was so much more concrete.

Before I had these sessions, I had up to ten panic attacks a day. No interaction with others was free of anxiety.

I had my last panic attack the morning before my first CBT session 6 weeks ago. I have not had one since. There are moments of transient discomfort, I suppose, in a public situation but nothing more that that. Perhaps five seconds at most and hardly memorable.

I am the same person I used to be before all this started, but with one exception; I will now never estimate the huge negative potential of an anxiety disorder. I feel for anyone who has to go through it and the possibly crippling impact it can have.

There are a few points I need to make:

(a) I know that no everybody can be as lucky as I have been. There are people who post on here that they have not had the same fortune. Everybody is different, I understand that, but I wanted to let people know that anxiety can be managed if not conquered.
(b) I walked into my first appointment, wanting to make it work. I believed in the method despite the natural cynicism you might expect of a health professional. I believe, and this is only in my opinion and in regard to my own situation, that this confidence in a possible solution was key to my success.
(c) Trinity, to address one point you made. Yes, there are a whole lot of people out there with anxiety issues as this website proves. The more I have experienced this, the more I recognise it in others.

I have not had any further sessions. But I have therapist’s phone number and I know I can call him if I need a top up. I am not naive enough to say that I am cured; challenges will arise, there will be times when a stressful event in my life will trigger an attack. But at least I know anxiety can be beaten.

Trinity, you are in my thoughts. Congratulations on taking this step, both for you and your son. I wish you all the very best.

Trinity

Thanks for sharing that. Its a relief to know I'm not crazy, well not entirely . Thats half the battle i think, to realise how common it is, and that other people have fought this and won.

I had a great week last week, entirely anxiety free. However this week i've had a set back in that i have been housebound due to a bad respiratory infection and its hard to breathe and with a fever, i've felt anxious i would pass out.

I'm disappointed now as i dont want to leave the house and this sickness is all too easy an excuse. I went out yesterday and shook the whole time and left without my shopping. I'm waking up at night in a sweat and gasping for breath but i suppose thats the infection but these symptoms are so so similar to anxiety, its hard to get back out there. So I guess i just have to start again.

But I really pleased for you that you have gotten through this and had 6 weeks of freedom - may it be many more One day at a time is all any of us can do.

LegacyUser

Your are most certainly not crazy! It's easy to google the stats on the net which confirm that about 13-15% of us suffer from anxiety. That's an awful lot of people, many of whom we may know well but probably hide their illness. Another google on self-help books for anxiety demonstrates how desperate people are to tackle their problem, which in turn proves how debilitating it can be.

I hope that you're feeling a bit better now. I really think you can undo years of negative thinking. My therapist allowed me to understand how I've channelled all my neagtive feelings into simple experiences like queues, restaurants etc. But it only takes a bit of help to start channelling positive emotions in there instead. That's the hardest bit, asking for help. And you've already conquered that step.

This weekend I went out for dinner twice...for the first time in absolute ages. It was just like old times. Not a palpitation in sight! I actaully enjoyed the food instead of thinking of ways to excuse myself fromm the table!

It sounds like a miracle (and to me it is is) but I'm still doing my 'homework' of self-hynosis and relaxation techniques each day. One day at a time for now, but hopefully soon it will turn into one week at a time and so on. Honestly, if I can do it, anyone can.

Trinity

CBT-Hope wrote:

This weekend I went out for dinner twice...for the first time in absolute ages. It was just like old times. Not a palpitation in sight! I actaully enjoyed the food instead of thinking of ways to excuse myself fromm the table!.

This made me . These are the things i spoke of that other people wouldnt think twice about. I myself find it hard to sit still for long, particularly in public. I have to hold onto something to stop the swaying sensation

I hope you had a great time. Please keep posting if you can. Its heartening and encouraging to see some positive outcomes. I'm glad you got your life back. I'm not too far behind you (hopefully!)

Thanks.

wexford1

i don't know if the CBT therapy you mention is with a therapist or group. I go to a group meeting called Recovery (http://www.recovery-inc-ireland.ie/) and it is great, but you must be prepared to do alot of work and to banish alot of your old beliefs. Also its only €3 quid a night (weekly) which is alot less expensive than a profesional. it focuses on by training yourself to work yourself down on the small everyday trival things you will learn in time to work yourself down on the big things. i'm not surewhere you're located but I thought I saw Dublin mentioned and there are plenty of meetings weekly in Dublin. Just go and keep going! Trust me.

Trinity1 wrote:

I hope its ok to post this here?

Has anyone had any therapy? I'm just looking for other peoples input.

I have just had my second session yesterday and although i am hopeful i will improve, i am slightly pessamistic. I dont take meds so this is it for me. And I really want it to work ASAP!

My minds latest craze is to give me panic attacks whilst driving to work (and my son to school). Its more frightening than previous attacks because of the potential to crash as my physical symptoms i.e. shaking and the urge to take flight as it were, are so strong. As a result i am missing work and worse still, my son is missing a lot of school. The thoughts of getting the bus is just as bad and i cannot afford 2 cabs a day.

I had a particularly bad attack a couple of weeks ago and hadnt been to work since. However i did go 3 times last week, and although i got there, i have to say it is physically and mentally draining to go through this each day and there are times when i feel like giving up. I'm just tired at this stage. And being pregnant, well it doesnt really help :rolleyes:

It was very easy to see after my first session how my negative thoughts were creating most if not all of this anxiety. I'd have myself in a state picturing the traffic, imaging having a panic attack, crashing etc before i even had my morning coffee. I made it impossible for myself to get into the car. I'm quite proud of myself for doing it last week despite these fears but again i am tired of this struggle.

My only worry now is how do you undo 32 years of negative thinking.

Trinity

wexford1 wrote:

i don't know if the CBT therapy you mention is with a therapist or group. I go to a group meeting called Recovery (http://www.recovery-inc-ireland.ie/) and it is great, but you must be prepared to do alot of work and to banish alot of your old beliefs. Also its only €3 quid a night (weekly) which is alot less expensive than a profesional. it focuses on by training yourself to work yourself down on the small everyday trival things you will learn in time to work yourself down on the big things. i'm not surewhere you're located but I thought I saw Dublin mentioned and there are plenty of meetings weekly in Dublin. Just go and keep going! Trust me.

Thanks Wexford1,

Apocalypse

Hi Guys

I Suffer from this too and its pretty much ruined my life , I thought i had it bad but listening to u poor folks makes it seem it can get worse than it already is.

Do you not have any comfort zones or somewhere you feel safe where the anxiety cant affect you ?

nesf

Apocalypse wrote:

I Suffer from this too and its pretty much ruined my life , I thought i had it bad but listening to u poor folks makes it seem it can get worse than it already is.

Honestly the best advice I can give you is to not compare yourself with others. None of us can suffer from what other people suffer and when it comes down to it this is all about our personal quality of life and nothing else in my opinion.

Filan

For a long time I suffered greatly from anxiety and panic attacks....recently making a comeback...but overcome them before...I can and will do so again. Deep breathing ...yoga style was very good... Also attended 'Grow' for a while which helped at a time....sharing with others and gave me a push to push myself beyond my tiny comfort zone. Visualisation and the herbal 'rescue remedy' also helped a lot. Actually was terrified of being any significant distance from home for a long time..missed family gatherings and frequently had to get off buses...and not even boarding many more.!..but I came back...slowly but surely expanded my comfort zone. V

Doctor reluctantly prescribed me Xanax..but just knowing it was there meant I felt more secure and actually never used it!.

It can be done!....

ronbyrne2005

combining medication with cbt boosts the effectiveness of cbt. Of course I would recomend trying CBT by its self first but if you are not getting anywhere after 10-15 sessions maybe consider a medication(SSRIs are good for panic attacks, stay away from regular use of xanax and other benzos though)

Filan

Thanks, what incidentally are SSRI's? have read great praise for Xanax..but I was scared of it to be honest..did and still do travel a lot..mostly alone..and was anxious over allegedy drowsiness... Out of curiosity what do you base your judgemnts of Xanax on?
Thanks
Alan

nesf

Filan wrote:

Out of curiosity what do you base your judgemnts of Xanax on?

One of the biggest problems with Xanax is that you can become dependent on it and/or start to abuse it. Not necessarily a problem for everybody but it means that certain people (people who abuse alcohol etc) shouldn't be left near it. That said, some people can use it and don't run into these problems, so it's down to the individual a lot of the time.

Filan

Thanks..I kept Xanax for about two years...as I said never actually using it..eventually disposed of it...but panic attacks have started to re-emerge...not today...but yesterday was bad..feel more deteremined today not to let them control me again whereas yesterday I was worried about them, expecially frightening were the palpitations...but feel good today actually..and body quite a lot better too

Trinity

Filan wrote:

Thanks..I kept Xanax for about two years...as I said never actually using it..eventually disposed of it...but panic attacks have started to re-emerge...not today...but yesterday was bad..feel more deteremined today not to let them control me again whereas yesterday I was worried about them, expecially frightening were the palpitations...but feel good today actually..and body quite a lot better too

Your frame of mind will help more than you know. Imagine being terrified as a kid of the monster under the bed, burying your head under the covers hoping it would go away - only to find if you face it and come up from the covers its not a monster at all but a shadow from your toy!! They wont disappear but they get a hell of a lot easier when you accept them and learn to control them.

They are horrible, they are unpleasant and i feel hard done by and cursed. But trying to stop them is a losing battle. I've only realised this now.

Feeling healthy helps. A good nights sleep, cut down on caffeine. Always look your best where possible. feel good about yourself, help others. DO things you enjoy, keep your mind occupied. Get happy and eliminate as much stress as possible.

Keep a diary, find your trigger. Then dont avoid it, face it. Then face it again. DOnt let this rob you of your life. For example i dont like shopping so i avoid supermarkets. Why the hell should i? I'm going to the bloody supermarket whether my anxiety wants me to or not.

I'm not letting it win. This is my life and i am in control. Try to be positive. They are only as strong and powerful as you allow them to be.

They will not kill you no matter how unpleasant they are.

LegacyUser

I suffered frim aniexty and panic attacks now for 4 years the first year everything was ok i didnt understand what was wrong and thought it would just pass until, one day i had a bad panic attack and kept getting them. I didnt know what to tell people without looking crazy. I started not being able to leave the house or walk down the street, neways i went to a psycologist and then i started to feel better and better. Now i have aniexty but no more panic attacks and aniexty is at a minimum.

Probably the biggest thing that helped me is realising that the panic attacks can only get so bad then they peak and go down. Every time i felt like i was getting a panic attack i egged it on i let it get as bad as it could i stayed in the situation longer and longer istead of running or distracting myself, i just felt the fear and listened to my thoughts and thought rationaly as i could. Then one time i started to get one and i felt wats the point i know its just going to peak and leave so either way i dont care i know i can handle it.

deep breaths, control your thoughts and exercise these all help . Im not 100% better but im on my way and i will be. Panic attacks and aniexty can be worked on without medication. If your in college go to your physcologist

Nalced_irl

Im going to my first CBT style session on Thursday. I have been in contact by email with the psychologist and as far as i gather, she uses a technique thats like CBT but apparently works quicker and then if needed she uses CBT as a fallback. Before that tho im going to my psychiatrist tomorrow to pick up a new prescription. Was on Lexapro but it had absolutel no affect on me so gonna try something else along the same lines as it. Looking forward, yet terrified about the CBT. Just the thought of sitting in an office for that long in that kind of situation is freaking me out a bit but just trying to focus on how i will hopefully feel afterwards. I know this treatment doesnt work for everyone but fingers crossed anyway and hopefully it will have some effect at least as lately the panic has been getting silly. About 2 out of 3 days i end up with either severe anxiety or panic which is beyond annoying! Heres hoping anyway. This lady came recommended to me and apparently her technique can be unbelievable with getting results if it suits you so ill let yis all know how it goes anyway.