Hello. I'm new.

emmma

New Member

Joined : Nov 2010

Posts : 9

Posted 11/12/2010 9:02 PM (GMT -8)

I was recently diagnosed with an anxiety disorder.
My therapist wants to try cognitive behavior therapy with me before giving me any medication.
She's already told me about breathing exercises, but I was wondering if anyone had any other ideas about how to deal with my anxiety when I'm in a public situation?
Thank you

Scaredy Cat

Elite Member

Joined : Sep 2006

Posts : 28868

Posted 11/12/2010 9:29 PM (GMT -8)

Hi and welcome! I am glad that you joined us, and happy to hear that you are starting CBT. It has helped so many, myself included. If you are concerned about managing anxiety in public, here are a couple of methods you can use in addition to the breathing exercises.

Mantras: Pick an appropriate mantra to repeat to yourself and reinforce a sense of safety and calm. If for instance you are fearful of panicking in a restaurant/store, you could repeat "I am safe, and nothing bad is going to happen to me here." A favorite of mine when I'm anxious is "It's okay, it's just fear" This helps me to remember that my anxiety can't actually hurt me

Mental math: Try counting backwards by 3's from 100. This is a diversion to help get your mind off the anxiety/panic.

I hope this gives you something to work with. In addition to therapy, I also read a lot of books from the library to help me to fight the anxious thoughts and symptoms. I hope you plan to stick around, and let us know how you are doing soon. Post anytime you have a question, or want to share:)
Take care,
Scaredy Cat

scaredofswine

Regular Member

Joined : Oct 2009

Posts : 52

Posted 11/12/2010 11:47 PM (GMT -8)

I have really bad anxiety and panic attacks and i would say it would be great to deal with it other than medication if you could i always wanted to try that lucinda basset stuff atacking anxiety but never did, i however been on xanax for like 7 years and it is IMO the best for a panic attack if you can be like me and not abuse it which i'm sure you would just use it as needed i think it works great and has been my lifeline throughout my life of 32 years i had anxiety since i was 14 i don't know what i'd do without xanax it saved me.. hope you feel better try to think of good thoughts

getting by

Forum Moderator

Joined : Sep 2007

Posts : 45224

Posted 11/13/2010 4:13 AM (GMT -8)

Hi Dismantlerepair,

I just wanted to welcome you to the AP forum and reinforce what has been said to you. Breathing is one of the best ways to relieve a panic attack. I use xanax too. It really does help in social situations. It only takes about 20 min to start working. The meditation really helps too. Practice that. And repeating to yourself that this is just a panic attack helps too. But I find that the breathing really helps in desperate situations.

I hope that you keep posting, this is a wonderful forum. Take care.

Hugs, Karen

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