CBT and exposure therapy

[candy28]

hello all I started CBT and exposure therapy yesterday, my goal was to sit opposite my house on a bench for 20 minutes atleast or until the anxiety subsided. I was really going through it for the first 10-15 minutes then something unexpected happened, i relaxed, I suddenly didnt care about things as much, I felt comfortable but the anxiety was still there mildly thought thi was just my first session, I felt amazing! Like I had pushed my comfort bubble out a little further :yesyes:

[Mi]

Well done! I hope I can feel the same after my first session tomorrow x

[candy28]

Oh good luck!!! I am sure you will smash it! Come back and let me know how it went x

[MyNameIsTerry]

Well done, Candy!!! :yesyes::yahoo:

Exposure work is really tough so any win like this is a big thing.

I know what you mean about the bubble, that's how I've tended to refer to how my world shrinks the more I avoided things. It's hard pushing that bubble back out again but it makes a lot of things within the bubble also so much easier than before too as your confidence grows.

[Mi]

Hi Candy, had my first session. Bless. Typical therapist - poker face, sympathetic looks etc, it actually made me find the whole situation quite funny. We mainly talked about my anxiety and goals and will be doing background info/history next session. Have you had any more? How are you getting on? X

[candy28]

Hey guys thank you for the support. The bubble is no fun when it shrinks to the parameter of your home lol.

Mi well done in your first day of therapy!!! Being able to find this funny will help us all I feel. When is your next session?

On Thursday I done my second exposure therapy, back to the bench opposite my house with my dad and my toddler. This time there was no anxiety before going. I was confident in doing it. The time went quicker and this time I could hold a conversation and look at the cars with my 2 year old and talk about colours he saw.

I had a few waves of anxiety but stuck it out and stayed the full twenty minutes! Then I went to do the school run. On my own and felt no anxiety! Yay me! :yesyes: this exposure therapy is not as hard as it I expected, anx isn't as tough as I made him out to be!

I call my anxiety anx he is like an abusive boyfriend, he doesn't like it when I make friends, socialise or just leave the house, he bullies me into making me think I can't do things, but anx is not tough, like all bullies they hate it when their victim fights back because underneath all that bravado they are weak little empty threats with no real power at all.

[MyNameIsTerry]

Candy,

Whilst I haven't read it I bet you would like the book about the "inner chimp" who throws a wobbly when things seem to change because he doesn't like it.

[candy28]

Oh that book sounds funny!!! I'm going to search for it. Thank you xx

[HeadInAJar]

Welldone Candy :). Its great to start therapy with some success :).

[MyNameIsTerry]

Oh that book sounds funny!!! I'm going to search for it. Thank you xx

Yeah, it looked an interesting read too. Oosh has read it and said it was very good.

I think it's called The Chimp Paradox. It's a well known one.

[Mi]

That's brilliant news! Also love that you've personified anxiety, lots of people find things like that help. I must try it!
My second session is Friday. I honestly thought I was going to go into the room and blub like a baby but the whole situation just seemed a bit funny and then I felt bad for feeling that way lol x

[candy28]

Don't feel bad Mi. I think you have done so well to do it and next time will be easier. :hugs:

I'm on hold with exposure therapy as my body weans off of sertraline. It just wasn't working well for me.

I've downloaded the chimp paradox to my kindle. I'm excited to read it! :yesyes:

I've been researching on healing the inner child too. It looks good. I've had childhood trauma so this might help some of the anxiety. Who knows x

[Mi]

I'm weaning myself off propranolol now. Didn't realise the dose I was taking at night only had a 6 hour time frame so I've been coping during the day all by myself. I say coping - I'm still constantly scared about my health and sure Drs have missed something but I've stopped having panic attacks.
Hope you are ok today x