I'm on session 9, but I might as well have been on session 2. I'm sorry to say I've made very little progress while I've been on this program, and I know I'm the one to blame for it! I'm SOO overwhelmed by everything I need to work on with myself, that I end up doing nothing. Or, I try so hard that I make things worse.

I know my anxiety comes from expectations and negative self-talk, but HOW ON EARTH can I stop my thoughts?!! My anxiety is getting worse and worse, and I can't stop it. My way of dealing with it is to try to ignore it, or I try to stop it. I know I shouldn't, I should just float with it, but when try that, my anxiety becomes a panic attack instead...

In the program Lucinda says (in session 8) that if we're still afraid of the panicky feelings and body symptoms, it means we're afraid that the panic attacks are gonna hurt us in some way. Well, I'm terrified of the panicky feelings and body symptoms, but I've never worried that they're gonna hurt me in any way. I just get SO afraid when I feel anxious, and also when I notice my negative thoughts, and all the rest of my negative habits. I'm TERRIFIED that I wont get out of this, that I wont be able to change my bad habits. I know I'm not working enough on changing them, and I condemn myself for that, VERY much (which I know isn't helping, and then I condemn myself for condemning myself). Some people would probably say that I will get out of this in time, but I wont if I don't work hard enough on this, and I'm not. I make small attempts on changing, and then I condemn myself for not doing it well enough, etc, etc.
HELP!!!

You cannot stop your thoughts. The answer is to realize and truly believe they are "JUST THOUGHTS". I suspect that like many of us, you are afraid your fear won't go away. Your last paragraph indicates you know the answer, Use the tools and forgive yourself for missteps. Never give up!!!!!

A-new-day,

There is a little book called Been There, Done That, Do This by Sam Obitz that is very short with large print. This man was in therapy for 30 years and wanted to write something simple to help people. He boils cognitive behavioral therapy down to its essence. He has you do thought replacement exercises. This helps with your negative thoughts. A lot of people on the forums say it has helped them. Maybe you need to start with something simple and then work up to the program.

You can order this book on his website, tao3.com . It is not sold in stores.

If a guy who was in therapy for 30 years can get better, so can you. Just believe in yourself. You have the power to change.

Also, are you doing the relaxation exercises three times a day? They can really help calm you down. If nothing else works, you may need to see a good psychiatrist. My psychiatrist said" Sometimes you are up to your ... in alligators, and you need some medicastion to calm you down enough to be able to think through things rationally."

Hope these suggestions help you. This can be a very scary condition, but you are stronger than it is. You may just need to take a different approach for a while, but if you stick with it, you will improve.

Post back and let us know how you are doing. We are all going through this together and trying to help each other.

Best regards, samcat