I am STILL having problems facing my avoidances. I am not as afraid of panic as I used to be but I still am afraid of the feelings when I am not at home...so that's where I pretty much stay. I started doing volunteer work to slowly get back out again but I got panicky in the parking lot when I pulled in one day. It was only my second week and now I'm avoiding that. Can anyone relate??Any suggestions other than the simple "feel the fear and do it anyway". Thanks!

Its just really important that when you start to feel the anxiety that you begin your 2-4 breathing and then the self talk. I would even start the self talk before going anywhere. It helped alot. If you are filling your mind with positive thoughts then there is no room for all the negative. Your mind can't hold two opposing thoughts at the same time. It takes a lot of pratice. I encourage you to take baby steps and praise yourself for every little forward move you have made. If you went to the quick mart for milk then praise yourself for that. Even if you felt panicky while doing it. YOu are the one that will build you up and keep you there. No one else can do this for you. It takes time and patience and practice. I certainly understand how you feel, but in time it gets better. But you have to go and get your self out there. Remind yourself there is no danger. YOu aren't going in for surgery. You are just going to the store. Underplay it. Keep trying. Reena

Thank you--yes baby steps--it's just that I've been at this for 4 and 1/2 months (or longer) and I keep thinking I SHOULD be farther along. Thanks again!!

Patience is the one of the hardest things that we have to learn, especially how to be patient with ourselves. I think that we all want this just to go away! It took a lot longer than just a few months to get to where we are, it may take longer to 'unlearn' these behaviors that got us here. Just be patient and kind to yourself, and keep practicing the skills you have learned with this program. It does take time, but you will get there. Can I also offer you some advice on your original post? You need to go back to the place that you do volunteer work. Try doing it when you are not scheduled to be there. You have tricked your mind into believing that it is the place that gave you the anxiety attack, when this is not true. I had a panic attack at the grocery store a few weeks back. I made myself go back the next day (even though I had no groceries to buy). I just had to prove to myself that it wasn't the store that caused it. It was me and the negative ways that I was thinking that caused it. I realized that if I allowed myself to believe that it was being in the store that caused it, what could be next? How much smaller would my world become if I allowed my scared self to rule my life? If you can't make it all the way to your work, but at least you try to, then congratulate yourself for what you have accomplished, at least you tried. Every day try to move further along in your accomplishment (take baby steps), and eventually you will succeed. You can do it!!

Wow its like watching myself talk! I can relate. I was scared to death of grocery stores- that was the worst and shopping in store( I didn't want anyone to ask me if I need any help finding something). I tell ya though, you have to think positive thoughts. But that wasn't enough for me. Cause I had all kinds of thoughts running through my head. My number one cure for that was Paxil 20mg. But you judge yourself. The main problem I have now is just sticking up for myself. Thank God!

Thanks you guys--you don't know how much I appreciate your support--don't suppose any of you could go with me while I practice? ;0)

keep it simple, don't expect too much of yourself, set a goal plan and take little steps, eventually you'll be able to say, "i did it!"

Hi there!

Wolf's message to you is SO important! He said something like "what would happen if i allowed my scared self to rule my life!"....thinking and believing that it's the STORE that is scary, or the MOVIE THEATRE, or the RED LIGHT you have to wait at....WHATEVER! I am one who DID allow my scared self to rule my life, and my world became incredibly small, and has been for over 20 years. Please don't let it get to that!
God bless,
Lindi