Was anyone else a little disappointed in this tape? I was expecting to get a bunch of great tips on how to overcome what if thinking and the tape just focused more on overcoming limitations and a little bit on anticipitory anxiety, but it really doesn't focus on how to overcome the "what if" thoughts.
Did anyone get any really good advice out of this tape that can help with this problem?
Thanks. N.M.

Hi,
One of the things that helped me was turning the negative 'what if' into a positive 'what if'. For example... I was going to go to Seattle for the day and started the what if ing. So... what if I am just fine? what if I go and have a ton of fun? what if I am relaxed and calm thruout the whole day? what if I just take my time and enjoy myself? That was my one of my favorite things I've learned so far. Do I remember to do it all the time? No. Do I do it perfectly? No. But when I remember it sure does help me. One other thing that has had a tremendous effect on me is when I have any body symptom start up I do my 2-4 breathing. I soon feel fine and calmer. Again, sometimes I forget and don't realize I've gotten myself stressed out. But for the most part I do very well. Yesterday I had and ibs attack at the store. Came out of the blue. I just did my breathing and kept telling myself 'this too shall pass'. I did have to go home and rest but hey, I can't expect to never have a problem again. People who don't have anxiety problems have trouble too from time to time. I know I got off the subject. After I have an ibs attack I tend to go right into my what if's for a day or two following. I have to say, that was yesterday. Doesn't mean it'll happen today. It usually takes me a few day to get back on track. Anyways, thanks for listening.
Reena

Chick,

This is the tape and chapter that many people overlook. The best thing you can do that will be a "cornerstone" of your recovery will be to do what is suggested....the spiral notebook.

Carry it for a few days. Everytime, "What if......" WRITE IT DOWN. Quickly, three or four lines.

Then immediately write down a positive about what you just wrote down.

Example,

NEG:
"What if I panic, faint, die, have a heart attack, or a stroke here in the restaurant? I am feeling so afraid right now."

POS:
"I have felt this way before and I am still here alive and I never fainted, had a stroke or heart attack. I haven't ever even fainted in public. The people here are all probably very nice people who would help me should I need it. I can leave at any time I want, but I want to stay."

Tear or ball up the paper right away. There is no need to re-read it. There is something about getting it out of your head onto paper that is very therapeutic.


------------------
Always Hopeful, Betsy H.
Marietta, GA (East Cobb)

I listened to this tape last night, and I too was disappointed. I worry in images, not complete thoughts, so reframing is hard for me. What I try to do is picture myself doing the difficulty activity successfully. I guess I just expected something more substantial than what was on this tape, which to me was repeating other tapes. A lot of what was said reminded me of what my parents' response was to my worrying as a child -- almost cliche. Is that how you felt? Lisa