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Discussion Topic: Self-talk
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 Anne-Marie, Site Director |
08-28-2002 @ 9:03 AM |
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Joined: Dec. 2001
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When we feel anxious or avoid things that make us feel uncomfortable, what do we do? Is there anything we can do to help us stop The Panic Cycle from overwhelming us?
A lot of people find that self-talk helps. Do you have trouble with this? Do you need help in finding out how to challenge your anxious thoughts?
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Anne-Marie, Site Administrator
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| Marianne |
08-28-2002 @ 11:48 AM |
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Joined: Aug. 2002
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Yes, I do have trouble with self talk. I find it doesn't help me much. My main trigger for a panic attack is some bodily sensation, normally a chest, back or stomach pain, or, more often, just thinking "what if I had a chest pain now". I know there is nothing physically wrong with me apart from some indigestion, which can cause the pains, but it's like I'm split in half. There is my conscious, logical, cognitive side that's doing the self talk: "Ok, you've had this before, you haven't died so far, chances are you won't die now. You have mild indigestion, that's what's causing the pain. This is not a heart attack. You're catastrophising. This is just the adrenalin talking, your body is trying to protect you, etc". And then there's the out of control part that just won't listen, and unfortunately that's the part that's in the driving seat. This is the unconscious little baby part that doesn't have any words and just wants to be picked up and comforted and someone to turn on the light and make it all alright.
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| dawn |
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08-30-2002 @ 9:13 AM |
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Joined: Aug. 2002
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marianna
i know what you mean about bodily sensations. just remember to say to yourself that this is just your anxiety and it will go away
dawn
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| Marianne |
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08-30-2002 @ 9:35 AM |
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Joined: Aug. 2002
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Thanks Dawn! I have a mantra that I keep repeating to myself: "In a panic one always see the most fatal but least likely outcome. It may be painful but it isn't dangerous." I have also taught my boyfriend to tell me this when I'm feeling bad. Sometime it helps, sometimes it doesn't.
Marianne
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| dawn |
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09-07-2002 @ 9:44 AM |
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Joined: Aug. 2002
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marianna,
this is dawn and im wondering how you are doing???? i am doing alot better. i still get overly anxious but things are getting better. if you need to talk or just some support just let me know and ill send you my e address.
dawn
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| Beth |
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09-07-2002 @ 11:13 PM |
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Joined: Aug. 2002
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Hi,
I have not had much success with self talk. To me, self talk requires thinking rationally, which i simply can't do during a panic attack. It only makes it worse for me to think about how irrational and abnormal my experience is. Also, when i'm having a panic attack, I find that talking to myself only makes me feel more crazy!
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| Anne-Marie, Site Director |
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09-07-2002 @ 11:44 PM |
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Joined: Dec. 2001
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Beth, have you signed up for the panic program? As you begin the self-talk awareness, you will hopefully be able to catch the self-talk that is involved before a panic attack. Perhaps you could make that one of your goals?
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Anne-Marie, Site Administrator
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| Marianne |
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09-08-2002 @ 9:50 AM |
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Joined: Aug. 2002
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Hi Dawn,
Many thanks for the kind offer! My address is [email protected], if anyone wants to write to me directly.
I'm doing really well at the moment, thank you. Finding this formum has really made a lot of difference to me, just knowing that I'm not alone. I've had panic attacks for the past 20 years and I don't think I'll ever be completely without them now, but I hope every days is a step towards coping with them a little bit better.
Marianne
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| maria |
10-20-2002 @ 12:58 PM |
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Joined: Jan. 2002
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Self talk. I carefully say I think it is a good thing. I have recently had two episodes where self talk was the vehilcle I rode on until the panic attack subsided. I was so proud of myself! No meds - just pulling over into the parking lot of a 7-11 and quietly freaking out. There were people there I could have run up to and said, "Help me, hold my hand, I am having a panic attack!" - that would have only freaked them out and maybe they would have called 911 or something. But, I chose to close my eyes and think of my phychiatrist - he had told me to do just what I was doing - pull over, and just let it pass - I would be fine. The visions of him and listening to his words in my head, helped me tremendously. I had a choice. I am working on this - giving myself choices for how I am going to behave during a panic attack.
Like, if I start having one while I am walking or jogging, and I know I am at least 10 blocks from home, I have a choice - do I let my mind freak me out, do I seek someone to 'cling' to - no, I just say, well, you can always walk over to the ocean and put your feet in the surf, that would be a distraction - and, it is only 10 blocks, you can hold on until you get home and take you mads. Choices.
Here are some choices I pose to myself when one is coming on:
Do you want to run outside to a neighbors house and freak out in front of them or, for that matter, anyone else? (no)
You have a therapist, do you want to listen to his words right now? (yes)
Things I really try and remember to feel a bit more in control of my panic attacks -
Keep my meds in my purse at 'all' times! Just in case.
Take my meds on time and responsibly. (I take Ativan, it works for me. I take nothing for depression and don't want to - I have tried many different meds, this one in the only one for me, everyone is different - you havea to work with your doctor to find just the right med that helps you).
Try and montitor my 'panic prone situations' and don't
put myself in those situations. Gets lonely, but, better that, than a rollercoaster ride of extreme panic.
I just continually try.
Bye for now,
Maria
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| Lavic |
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10-27-2002 @ 6:47 PM |
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Joined: Oct. 2002
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Hi ! Everyone.
Self-talk is so hard to do when in the middle of a panic attack ! I try to think of something positive and I also try to keep my mind away from what makes me so anxious. It's worst if I start thinking that I'am having a panic attack. If I'am in a store, my first reaction is to leave right away. If the exit door is too far, then I feel like I'am just going to faint. I was grocery shopping with my kids the other day ( actually 2 months ago) and I felt this " panic feeling" ...it just creeps up on me and I felt like I was going to drop , right there in the middle of the isle. I knew I had my kids so I stopped a lady and said to her " if I faint, please take care of my girls " It's so embarassing ! Anyway, I was able to leave the store but I never went back since and I refuse to go anywhere's alone with my kids. Just in case! Has anyone gone through this ? I'am fine at home but as soon as I leave the door of my house...I panic.
So, I try to challenge my anxious thoughts...but it's not easy !  Text
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| whisper |
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10-27-2002 @ 10:50 PM |
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Joined: Oct. 2002
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Hi Lavic. Yes, I am going through the same thing and also find it quite difficult to self talk during a panic attack. I try to analyze it to death thinking that if I can come up with the why that I will be able to stop it or somehow fix it. I tell myself the positive things that I can think of. Problem is I have found that it is darned hard to think when I am panicking 
I had a pretty severe panic attack Wednesday on my way to see my therapist. Made it to the parking lot and could not go into the office. Felt like a complete idiot. The worse part is I am now so darned scared that I feel like I am not going to be able to go back this week. I am trying to figure out something to tell myself that will help me get there again. Take care.
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| maria |
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10-28-2002 @ 7:54 AM |
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Joined: Jan. 2002
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I can definately relate to 'not being able to self talk or concentrate on anything else but 'panic' during a panic attack. However...I think this way.
It is o.k. to leave the grocery store if I feel I am going to lose it...it is o.k. to sit in my car along side of the road if I am panicing - until it passes. And we all know they do pass. I have also learned that distractions (you have to find your own) help.
Now, as far as getting to the parking lot of your therapist's office and not being able to get out. Well, you have to ask yourself, "...why was I able to get to the parking lot and not panic...would a few extra steps be so hard? Or, is there something in the Dr's office that I am avoiding? Does your therapist make you panic? Or, maybe digging for the truth about why you panic - makes you panic. I think if we all really searched for the reason why we panic - that would be a good excercise. We might be so terrified to find out, we can't go there to that place. I can think right now about a 'few' events that happened in my life that were so terrifying I never ever think of them. I don't know if that is why I have been dealing with pancic attacks, depression and agoraphobia for many years - it is just a thought.
My son has seen me panic - and I think it frightened him - I don't think, I know. That is not a pleasant thought for me. He doesn't even want to talk about it because he thinks all my 'dysfunctions' will rub off on him like cooties or something. Seriously though, he cannot deal with my 'panic attacks' - nor, I find, can anyone - unless they are very very compassionate
and open minded and have had a little experience with the 'beast' of panic/depression/agoraphobia.
Maria
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| whisper |
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10-28-2002 @ 9:07 AM |
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Joined: Oct. 2002
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Hi Maria. I had started panicking in the car on the way to the therapist and "thought" I could push through it. I couldn't go in because by the time I got there, was physically sick. My panic attacks last for hours and are made worse by being in front of someone. Nothing about his office, him or our session is scary. Quite the opposite really. I find him soothing. I think I get hung up on once the panic starts, 1. being terrified of the panic symptoms themselves, 2. being judged by the person and 3. and being at that point just physically ill.
I think panic can be set off by our thoughts at times but think they also come for no reason whatsoever and are purely physiologic. I think the thoughts come into play at times through anticipatory anxieties with the what if's and so on and then keeps them going with the oh's no's, this is horrible, I am going to die, etc. etc. etc. Or at least that seems to be the case for me.
Good luck in getting to and through your interview with flying colors.
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| Anne-Marie, Site Director |
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10-28-2002 @ 12:29 PM |
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Joined: Dec. 2001
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Hi everyone. The trick is to be aware of your internal conversations "before" panic sets in and thus avoid panic attacks. For instance, what kind of dialogue were you having with yourself before going to the store? What was your anxiety level then? What, if anything did you say to yourself to keep it low and calm at that point?
Sometimes the "what if" talk can prepare us in a positive way to plan, but sometimes it can lead us to negative images and helpless feelings. Does this make sense?
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Anne-Marie, Site Administrator
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| elizabeth |
02-05-2003 @ 10:18 AM |
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Joined: Jan. 2003
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I know it feels weird to do it but self-talk is the way.
When you feel the very first symptoms of panic try to breathe deeply and focus on something else...anything. Not music. it tends to make me feel crazy but something positive and calm. Maybe a nature setting you've been experienced or someone you love. Then gradually take the time and even say quietly to yourself "I've been through this before, I didn't die, I'm not physically sick, I didn't become permanently crazy etc"
Learning to listen to that will save you.
I have taken atavan....and yes sometimes i do have a terrible panic attack and i need it. But its about taking a little time for yourself. You deserve it....everyone does.
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| Posted By |
Discussion Topic: Self-talk
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