Advice on CBT and other stuff!

[clarec]

Hi everybody,

I'm just after peoples thoughts on CBT. I have suffered from anxiety and panic attacks on and off for the past 10 years. I have never taken any medications - because I'm scared of them and engoy a glass of wine or two!
I've tried various things, councelling, hypnotherapy, acupuncture etc..
They seem to work for a while and I can go for a few years sometimes without a panic attack. I've been pretty bad recently though due to a number of stressful and upsetting events in my life, so the panic attacks have increased and I have this obsession with being aware of my breathing all the time!
I've started CBT and have had 4 sessions now, but don't feel any great benefit yet. I'm starting a new very responsible job in a couple of weeks and Im getting in a real state about it! So I just wondered how long it generally takes before I will sart to see Benefits from CBT?

Thanks
Clare
xxx

[krissie]

Hi there Clarec,

I'm Krissie. I have just joined this site

I went to CBT a couple of years ago and I personally found it to be very helpful, but sadly my counsellor left after just 6 sessions and I was left with no CBT.
But I think it can be very helpful and well worth a shot

hope that helps
hugs,
Krissie

of the things I have lost I miss my mind the most!!!

[Alexandra]

Hi Clare

Welcome to the forum.

Im currently going through CBT & finding it a great help. Thanks to CBT i can now take the dog out for a walk to our local park, before i was to nervous to even do that.

Take Care



Alex

Many People Will Walk
In & Out Of Your Life
But Only True Friends
Will Leave Footprints
In Your Heart

[nomorepanic]

Clare

Welcome aboard.

I am currently having CBT for some driving issues I have - my post is here...

CBT therapy for driving problems - my diary

Some other CBT posts can be found here ....

success CBT
Maxine's cbt progress.
CBT
Starting CBT
Does CBT work?
FW: I am getting there!

What sort of things are they getting you to do and why do you feel it is not helping?

Nicola

[clarec]

Thanks Everyone..
Nicola - There is a lot of 'homework' involved, I have to write down everything I plan to do in a day, even mundane things like eat breakfast! then tick when I have done it and if I do everything more than what I thought I would do, to put it in a different colour. Also she tapes the sessions and I have to listen to them back, which I hate doing. She also got me to write down everything positive about myself and my strentghs and to read them aloud to myself each night. To be honest I'm probably not as strict with the homework as I should be, I sometimes miss days. I just feel I should be making more progress and feeling better, but some days i actually feel worse!

[nomorepanic]

Clare

Thanks for the info. Ok yes I can see the homework thing - I have to do it too and unless you do it rigidily then you do slip back and don't progress as quickly.

CBT is hard work and it is all about changing thoughts and lifestyles but it is proven to work if you are prepared to put the work in.

Try and stick with it and do the homework - there is a reason for it and it will help in time. Get better is never easy I am afraid to say.

Nicola

[clarec]

Thanks Nicola, I will definatley stick at it, because it's my last hope really!
Don't think the thought of starting a new job is helping, it's my dream job and I so want to succeed in it, but am worried that I won't be able to cope and have all the 'what if' thinking! But I know the apprehension is always worse than the actual doing!

Thanks Again
Clare

[Alexandra]

Ive had to do homework to. Ive not had the sessions taped though.

( I hate my voice on tape anyway lol)

Sounds like you are doing really well & i will pay off for you in the end.

I seem to be doing okay with mine, there are a few things however i feel i can't do just yet that i do worry about, but i know it will come in time.

Alex

Many People Will Walk
In & Out Of Your Life
But Only True Friends
Will Leave Footprints
In Your Heart

[floatlikeabutterfly]

My understanding of the CBT approach is that is very similar to the story that you were told when you were a kid about the sun and wind having a bet on who could get the man with the cloak to take it off.

In this analogy (I like analogies because I need things in easy language), the sun and wind are two different reactions to your fear/panic attack and the cloak is your fear/ panic.

'The wind' is when when you take 'the resistance' that we all do naturally - trying to stop the symptoms, tensing up, wishing it would stop.

'The sun' is when you do what CBT asks you to which is to let it wash over you, see it for what is until you fear it no longer and take 'the cloak' off of your own volition.

Does this make sense?

[clarec]

yes that does make sense! I know I have to accept and not fight the fear, which most of the time I can do, its just when I am doing new things I get really nervous and apprehensive! I don't like change you see, but then its doing me no good staying in my comfort zone, so I think I just need to beleive in CBT and sart being a bit better with my homework!

Thanks
Clare