Yes, its hard not to - thats why I referred to it as a 'fight' earlier in this thread, a fight to regain control over your habits. The biggest thing I learnt through my HA struggles was that the power of the brain can run out of control once you let pure fear drive it or you can harness it, because just as thoughts can trigger awful feelings, they can do the opposite. Everything you are feeling now, and every way you have learnt to behave (based on fear) can be undone. It takes a huge amount of effort to retrain your thought processes and responses to perceived threats, but the clues are all already on this thread. I can see why CBT has failed for you so far Chlobo, you aren't really believing in it, or engaging with the most basic of principles at this point. This isn't intended to be a criticism - but just stating that at this point (even 7 years down the line posting on this forum).my brain is making it hard not too.
So, what cream did the doctor give you ? I tell you this for free - cream doesn't treat IBC !!!!!