controlling thoughts

[Junkjournal1]

I was wondering if anybody had any good advice/ideas to help me with my mind convincing me that if I’m in a certain situation/place I going to be extremely anxious. I’ve had anxiety attacks in the past and it’s the association with the event that leads me to avoiding these situations. Just thinking about them makes me anxious. Hugs to everyone who is not feeling great and hugs to everyone who is also. 🤗

[Hidden]

I’m sorry you are experiencing this. I experience similar thoughts and am interested in advice others have.

[Junkjournal1 in reply to Hidden]

Hi sorry you’re experiencing this too maybe others will advise us both on here. My thoughts are with you. Take care.

[LittlePlasticBuddha]

Mindfulness. It isn't the cure-all or as easy as some portray it to be. But it is worth the effort even if it only takes the edge off. Learning to be "in this moment" as opposed to your brain making up hypothetical reasons to be anxious. Give that portion of your brain a task to accomplish. Like focusing on your breathing or seeing how many objects of a certain color you can spot. Look up "Meditation and Monkey Mind" on YouTube to start down the rabbit trail.

[Junkjournal1]

Thank you for that 🙏 I’ll look into when I feel a bit more up to it.

[ClassicalBlueKitty]

Hey Junkjournal1. I feel for you. I don't have panic disorder but do have PTSD and have panic attacks associated with it and a lot of anxiety. I hate to pass along this advice from my therapist because it really sucks to carry out (but has helped).

My therapist (LSW) has informed me that the past way to reduce this is to practice walking into these places and situations and proving to my body that we don't have to avoid these situations. I have personally thought it helpful to practice with a trusted person by talking about it with them and then having them go with me. Then I make sure to pace myself and practice grounding when helpful.

Just a note, I think you should make sure you have practiced grounding and other skills for emotional regulation first. When I first tried this I didn't have the right tools and had a rough first couple experiences because I was using CBT tools instead of DBT tools.