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Discussion Topic: Self-talk
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 whisper |
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 |
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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| Roseanna |
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02-07-2003 @ 2:23 PM |
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Joined: Feb. 2003
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I find i have a lot of anticipatory panic attacks. I poke at it i see if there going to come out before they do...its strange
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| mehere |
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02-28-2003 @ 7:11 PM |
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Joined: Feb. 2003
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I'm just the opposite when I have a panic attack I feel total rational. I know there is a reason for it and what is casuseing it. Of course everyone else thinks I am irrational. But they are not feeling what I am feeling. Talking though it is the only way I have to get back under control. If I can't take it anymore it is easier to just jump into the shower and cry my eyes out until there is nothing left. Why try and hold it in just let it all out. Of course I have been in a mental instation a couple of times, but some times I feel safer there. There is no stress there.But it is not so good on the rest of the family. All they want to do is medicate you. But when you get control you walk out, and try to start again.
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| Miss Daisy |
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04-24-2003 @ 1:00 AM |
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Joined: Apr. 2003
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I Have a very specific fear of driving and have been doing the exercises and homework as recommended. I have become disheartened today because all the old self talk and chatter seems to be even louder over the last few days. The chatter is about "stuffing it up", "being a nuisance on the road", how embarrassing that a women of your age can be so "helpless and hopeless" about something a simple as driving. I am feeling very low about it and the avoidance is HUGE. I am madly trying to think of 10000000000's of reasons as to why I can't drive here or there-and of course that makes me feel even angrier with myself. I feel stuck-any advice?
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| wanda |
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04-24-2003 @ 8:13 AM |
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Joined: Jan. 2002
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With regards to 'fear of driving': I have experienced this 'uneasiness' and 'inadequacy' while I am driving, just before I have to drive somewhere or even driving someone else somewhere - and the creeping feeling of 'oh no, here 'it' comes and I am going to or am already in the car. My evaluation of why I panic in this situation, is (1) I did not put my 'plan of attack' (so to speak) in place, in my head, before I began the drive (2) I did not do any 'practice runs' before I drove (3) And, while I was driving (if one began to happen) I did not use my self talk, pull over and let it pass. So, I don't know if this is helping you, but, I am trying to say...'plan ahead' - 'practice, even if is just around the block or to the end of your driveway' - you will begin to feel that you can do it. Praise yourself even if you accomplish anything dealing with driving.
Listen; don't let the panic get the best of you. I know only to well that is easier said than done. But, we must vigilant with our efforts to reclaim or create the normalcy in our lives we all crave and get a 'grip' of some sort on this 'panic' thing. Keep trying, never stop. I think the reason some people panic in the car is they have a feeling of floating, free fall, the car has all the control, and everyone is looking - what if, what if, and what if. So, what you must do is say to yourself - well, I will just 'try'. And I will consider anything I do regarding driving a success.
While you are driving, repeat things like this: "I am a good driver. I will be fine; I can 'always' turn around and go home. If I do have to turn around and go home I will, and 'that will be o.k.', no matter what anyone thinks. If I have to go block by block - stopping and pulling over to congratulate myself for that block, I will do just that. And, if I just can't do anything but sit in my car in my driveway, I will consider that a success". I feel we, with panic attacks, must remember, it won't kill us, it will pass!
I can tell you from personal experiences that I have literally gotten into my car - started down the road and realized I was not 'ready'. So, I just considered that a 'false start'. I would/will/did drive back to my house, go back in, sit down and say, well, let's try this again; got back in my car, started back down the road; until, I felt ready. It's like a little game - but, what ever work. eh?
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| Anne-Marie, Site Director |
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04-24-2003 @ 9:01 AM |
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Joined: Dec. 2001
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Miss Daisy, It looks like you are beating yourself up a lot. Your 'safe zone' is at home and that's where you long to be. But is this harsh negative self-talk an effort to self-sabotage your right to leave it and go out?
Sometimes when you have a setback in the program, you go back one step and repeat it. Ask yourself whether you're taking too big steps rather than smaller ones? You don't have to start all over when you get in a stuck place. Review what you've done and perhaps repeat the last week's exercise using a smaller step?
You know that if you have a driver's license, it's because you have demonstated to an examiner that you are competent to drive. You've even passed a written exam. And you know that age and gender have nothing to do with it. Are relaxation exercises part of your routine before leaving the house, or even getting ready to to go out? Have you left the house yet and driven?
Do you reward yourself in some significant way when you accomplish a step? After all, this is a big deal for you and you deserve to be rewarded.) And for us too. We want to see you be able to feel you're getting somewhere) Do pat yourself on the back big time when you accomplish something. Share your accompliashments with the group. Repeat the action in the step until it becomes humdrum. Then move forward a little more. It is doable. Don't give up. (That's what the 'panic' wants you to do.)
We're pulling for you!
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| Posted By |
Discussion Topic: Self-talk
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