Going to a therapy group . . .

iVillage Member
Registered: 02-19-2007
Going to a therapy group . . .
6
Wed, 03-07-2007 - 3:14pm

I talked to my old therapist and found out she leads a cognitive/behavioral panic disorder support group - there's a workbook, homework, desensitization exercises, etc. It won't start until May, but I am looking forward to it. She gave me a sample of a workbook, and I'm already starting to do some of the first exercises. I made up a chart to track my panic attacks and moods, and rank them on a number scale to try to get an understanding of when they happen, the triggering situations, level of anxiety, etc. Believe me, I am not a chart person! But the workbook requires it to show my progress and improvement, so I'm going to keep it up.

Today I tried driving further than I have in four weeks - all the way to dh's office and back (probably 7 miles round trip). I did okay, but took a Xanax on the way on top of the BuSpar. I'm trying to feel good about the effort, but I really feel pathetic that even baby steps feel difficult. I used to be such a capable person, the one everybody came to. At least my hubs has been supportive and positive - he's trying hard to understand how I feel, which doesn't come naturally to him, so that's a huge deal.

And I'm dying to eat a box of Thin Mints right now! My old habit would have been to medicate all my problems with sweets, but I've sworn off them. I did my treadmill and freeweight workout at home this morning, and I've been breathing deeply and trying to let the tension go. Shari Ann gave me a link to a grounding exercise that's really good, too (thanks, hon). Here it is: http://messageboards.ivillage.com/n/mb/message.asp?webtag=iv-bhbestlife&msg=13.1&ctx=256.

Thanks everyone!
Hugs, AJ

iVillage Member
Registered: 02-22-2007
Wed, 03-07-2007 - 6:58pm
Please share some of the exercises with us. I would love to know what is in the workbook. I will be seeking help from a psychologist if I can't drive to work on Monday morning. 19 miles each way... wish me luck!!!
iVillage Member
Registered: 03-22-2003
Wed, 03-07-2007 - 8:35pm

AJ, I'm glad you liked the grounding exercise!

Sheri Ann

iVillage Member
Registered: 03-11-2004
Thu, 03-08-2007 - 12:07am
ththxsgs485.gifHi, Nikki! Have you tried the small step approach? Are you practicing belly breathing & positive affirmations? How has it worked for you? I do hope that you can make that drive. I gave up because I could not drive 8 minutes. It was a long hard road back to getting behind the wheel & regaining my life. I wish you the best. (((hugs))) jan

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iVillage Member
Registered: 03-11-2004
Thu, 03-08-2007 - 12:12am

(((AJ))) I know that small steps are difficult. But... YOU DID IT! That is quite an accomplishment. I wish you many more successes. wtg.gifI am happy to hear that you have supports in place. You're very lucky to have your dh standing by. I think the support group sounds like a great idea. Keep us posted. jan

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iVillage Member
Registered: 02-19-2007
Thu, 03-08-2007 - 10:11am

As I get going in this therapy group, I'll definitely share what I'm doing in the exercises.

The workbook is meant to be used under the care of a professional. It's called "Mastery of Your Anxiety and Panic (MAP-3); Client Workbook for Anxiety and Panic," (third edition) by David Barlow and Michelle Craske.

According to the publisher, "MAP-3 is a systematic cognitive-behavioral program, which uses behavioral self-monitoring to increase awareness of circumstances that trigger panic symptoms. Clients learn specific intervention skills, including how to slow down physiological reactivity through breathing retraining and muscle relaxation training; how to de-catastrophise through actual prediction testing; and how to lessen fearfulness through exposure to feared sensations in safe settings."

I don't know enough about it yet to recommend it, but I do trust my therapist. I wish I didn't have to wait until May for the group to start, but I'm grateful it's available and I'll try to start desensitization in small steps in the meantime.

Hugs, AJ

iVillage Member
Registered: 03-08-2007
Thu, 03-08-2007 - 7:56pm

Dear Aj, I hope the support groups help, I feel your pain I tryed to go to wal-mart the other night and all i could think about is how long it would take me to get back in case i had a panic attack so maybe (5 miles) down the road i turned around, i felt so disappionted with myself, But, it made me realize how this whole thing is just tearing apart my life. I wish the best for you in your recovery.

Sincerely, Shelly