CBT: Ninth Session

This session, again, was the best session I’ve ever had. It’s making me feel so good how each session is just getting better and better! I’m thinking back to my first few sessions with my previous therapist, I liked the sessions and learned a lot about myself and my mental health, but I just think they didn’t help much as it takes me a while to open up in a session, and I’m so happy I’m having longer sessions now!

I had a mini panic attack out of the blue today just before this session, didn’t really know why up until I had the session, funnily enough, the session was solely about panic attacks and how they work, how they get triggered, and what I can do to stop them/control them!

As usual, it started out with doing a questionnaire. I then told her how bad I felt last weekend, solely because I got invited out for a few drinks but I kept overthinking it and said no, and it made me feel so down and depressed. She then went on to explain how it’s a vicious cycle. Being invited to go out, end up saying no and then feeling low and then the self-inflicting behaviours start, but she reassured me that we can break that vicious cycle.

We talked about the symptoms I get from panic attacks, she wrote them down (legs shake, uncontrollable breathing, churning stomach and light-headedness) She then explained how thinking about those symptoms or panic, can actually cause you to panic, I thought that was pretty unbelievable, so she told me to say those symptoms out loud until I felt those symptoms, it actually happened. Me thinking and saying the symptoms out loud, actually brought on the symptoms, something I’ve never heard of/thought of before. She wants me to try and socialise more, and if I feel a panic attack coming on, don’t leave situations like I normally would, and try to ride the panic attack out and see how good I’d feel then – as I feel awful going home from somewhere early as I had a panic attack.

My therapist also explained about the trigger of panic attacks – fast breathing. If you are able to control your breathing, you can stop the panic happening. She then told me to start breathing really heavy, as I would if I was panicking. I did it, and it caused a panic attack, and she was able to calm me down out of it within minutes. That was just to teach me the trigger of panic attacks and also teach me that they are not dangerous or bad. We went through Diaphragmatic breathing, and she showed me how to do it, I have to practice it every single day now. I have tried doing it before, but when I went bad in terms of mental health, I just stopped as I had no motivation what so ever.

This was my last session for two weeks. I am motivated to do well in between those two weeks. It scares me as whenever I have no CBT for a week, I tend to go downhill a bit, but I am determined to not go down and just keep going up!

As always, thanks for reading!

Liam

 

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