CBT: Fourteenth Session #MHAW17

This session we talked about me needing to go out more by myself, I’ve started going out more, with friends and my family but I only feel safe going out with them. I’m slowly going out by myself, to places like Starbucks but it’s such a challenge and I don’t stay there for long which is the problem. I need to stay there longer, like exposure therapy basically!

Behavioural Experiment

My therapist mentioned this, she wants me to go out 3 times within the next week, by myself and I must not go home if I have a panic attack. I must ride it out whilst still being out and away from my safe zone which is my home. Which will be really hard, but I can do it! I need to keep motivated! again, like exposure therapy!

Worrying and overthinking

I mentioned this to my therapist today as lately, especially the last few months, it seems to be getting worse when mostly everything seems to be getting better, which is annoying! I told her everything, that I never really go out by myself due to the fear of having a panic attack and having people laugh at me, we spoke about that and I told her it happened when I was in school and college, but not since. That is always playing on my mind though, I worry about what people think when they look at me, worry about what they might say if I am midst panic attack. She asked me a good question, it was “what do you think you look like when you have a panic attack? I basically said a mess, I feel really hot when panicking so probably red in the face, breathing all over the place and sometimes crying. She then asked me to stand up in front of the mirror. This was weird as I hate looking at myself in the mirror because of my BDD. Anyway, I did it. It was so worth it. She made me breathe really fast, which triggers a panic attack. She then asked me “do you look any different” and apart from a bit sweaty no I didn’t! This has changed everything for me. For ages, I thought I look so weird and horrible when I have a panic attack, apart from the crying and the sweatiness! – the room was so hot it’s unreal!

Safety Mechanisms

We spoke about what I do when I’m out to make me feel more at ease/safe. I said my fidget spinner, headphones, my phone and my fidget cube. She doesn’t mind me using these for now as I am getting close to being able to go out by myself a lot more, but soon I will need to try to go out without these, which will be a challenge but I am 100% up for it!

 

Therapy is going great lately, as you can tell by the blog posts probably! It is going so well and I feel like my mental health is the best it’s been this year, what a change! 2 months ago I wasn’t doing so well, but now I am doing so well! It does get better!

Liam

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One Response to CBT: Fourteenth Session #MHAW17

  1. Pingback: #MentalHealthAwarenessWeek: Mental Health Blogs You Should Be Reading

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