I don't know where to start. I've been busy the past couple of days. It's been really tough for me but generally very positive.
I've made some big achievements towards managing my mental health problems.
Tuesday I managed to walk into town for a face to face tutorial. I was a shaking paranoid wreck and embarassed myself a bit, but I did it.
On Wednesday we had a flat inspection. This is fine- we look after the flat well, but I have this big fear of people coming in the house, (even for such a quick routine thing where no real conversation takes place).
So I agreed with my boyfriend that I'd post a couple of letters and get some exercise while he dealt with the inspection and made sure a couple of things fixed (I'm not assertive, confident or even capable of sentences in these situations!).
So I went out for over an hour on my own. The anxiety was bad but I didn't quite go over the edge. I had quite a lot of intrusive thoughts, including the crazy running into the road fear but I was ok.
I guess you could say leaving the flat when the inspection happened was avoidance, but sometimes when your dealing with these conditions on this level you need to give yourself some leeway.
Your body and mind become extremely sensitive and it's really hard to deal with stimulation or any tiny level of stress.
I was so scared about how I'd come across and had this fear I'd be judged for not being in work still, and of course, not really being able to explain why and then getting very depressed about it. Also, I was obviously still pushing myself a lot by leaving the house.
I got back and then had a couple of hours to work on my textile assessment before I had to walk into town to have my second hypnotherapy session.
This was really scaring me. I just about managed the first session, but my Dad had kindly taken me to it, it was in the hypnotherapist's home office which now I was basically familiar with and it was ten minutes from my home (safe place).
This time it was in a medical centre that I had to walk into the town centre to get to. I'd have to speak to reception and sit in an unfamiliar waiting room. Deep down I knew this was going to go really badly but I had to go and I reminded myself that this was for my own good.
Of course I know for anyone without agoraphobia, panic attacks and social phobia, getting in a state over this probably seems pathetic, but of course I do have them.
I was struck by a million possibilites of humiliation and failure, and of course the worst fear which is a panic attack and then I didn't know what would happen. Even though I know I wouldn't actually die I'd feel like it, plus my awareness would go down a lot and I could easily get run over.
Anyway, I went. I got about 3 quarters of way, and I then had a panic attack.
I wanted nothing more but to curl up into a ball. I felt like I was going crazy, thoughts at a hundred miles per hour, the intrusive thought of running into the road, legs numb, electrical tingles in my brain, tunnel vision, the busyness of town was really overwhelming me.
I actually held onto a railing to stop myself from even having a chance of having a situation where I could run into the road. I couldn't take ANY chances, despite how crazy I knew the thought was.
Even that didn't feel like enough and I desperately needed to get away. I couldn't comprehend how my body and mind would feel if I didn't. Somehow I walked to the very quiet information centre in the park (one safe place for me in the town) and went into the loos, shut myself in a cubicle.
When I knew I was safe the feelings fully exploded and I was hyperventiling and crying, letting out all this insane pent up stuff. All sort of thoughts were still popping into my head, what if I'm too scared to leave this cubicle, what if I pass out and an employee at the centre ends up finding me. Then into more 'real' and rational worries- 'I've missed my appointment time', 'what if my therapist won't believe why I didn't turn up?'
I would now of course lose my deposit because of the 'no show'. £20 for a panic attack. What a deal. I couldn't afford to waste money like that.
I felt so ill and had to walk back home. Someone saw me in distress (I guess), 'cause they pulled a face and said "weird." (No, you're the weird one who pulls faces and insults strangers who are doing fuck all to you.)
I finally got back home and collapsed in relief.
I contacted the hypnotherapist apologetically and explained. (I think we're going to organise a home visit instead.)
But I then had to quickly go back out to 'babysit' my brother for the afternoon/evening. I had to sleep around to. So I walked there. It was all ok and it was good to see my brother but I felt really low.
When I went to bed I was struck with intrusive thoughts again. I was in the dark and had this sudden feeling that the dark was going to smother me. The air was warm and stuffy and I felt I couldn't breathe. I would get lost or die in the dark. It was TERRIFYING. I nearly cried out, and repeated silently to myself "this is anxiety, nothing is going to happen to me". Eventually I calmed down and even fell asleep but quickly woke up with a start again scared and out of breath.
I am an adult that has never had a fear of the dark, even as a child. Why does this stuff never leave me alone?!?
I really struggle to understand how intrusive thoughts work. They seem to have so much power and don't feel like a part of me. I didn't think them, they were put there.
I've read explanations that go along the lines of: "Everyone gets strange, disturbing thoughts from time to time (that they might do something to sabotage their future, hurt themselves or others- thoughts that don't reflect their personaility and that they don't really understand the origin of.
But people who go on to develop "intrusive thoughts", take these disturbing thoughts to be real, and believe that because they have thought them that they are capable of stupid or terrible things, that these thoughts are part of their character and that they will take the corresponding actions. As the person takes these thoughts to be true they become obsessions and have a great hold over a person."
I can see the reasoning and maybe it's true. But I don't feel as if I've had much say in it all, or like I debilerately believed these crazy thoughts, they just upset me. I know deep down the fear can't actually happen but something else huge, beyond my comprehension is driving me to it.
(I've had the odd thought like this since I was about ten. It used to be fear of saying something really evil to someone that I didn't really feel at all, or squeezing my eye so it pops out (this thought started when I was about 12 after an eccentric English teacher told us a story about when he had told an old class of ex pupils that you could make your eye pop out by squeezing either side of it. He said minutes after he told them this, a boy in that same class had squeezed his eye out of its socket and had to go to hospital.
It really freaked me out at the time, I was wondering 'What made him do it?!' "What if I ended up doing something nasty to myself?" It did become an obsession, to be honest. I was convinced I was squeeze my eye out, sometimes I wouldn't sleep at night because I'd be terrified that I'd do it in my sleep. I even got to the point of putting my fingers either side of my eye because I was so confused.
So yeah I've always been susceptible to this...thing.
Well I've gone on a tangent and haven't explained everything I've acheived. I went on a TRAIN today. Yes I had intrusive thoughts of running onto the tracks but I'm still here aren't I? I was out in a different town all day with my boyfriend, and managed to go into shops and even a cafe. I'm going to stop now and post the rest tomorrow because this post has been so long.
Thursday 22 May 2014
Sunday 18 May 2014
Update
Well I have no idea why I carry on with these things, but here's a little personal update (which rightly no one will care about) tossed to the huge swaths of the internet.
I've been suffering with migraines over the past few days, which (now I'm out of bed and in a bit less pain) I have to laugh about!
'Cause... it comically embodies my whole miserable, pathetic state of being; the beautiful sun comes out and my body goes "NO, WE DON'T LIKE THE SUN! THIS MEANS LIGHT, THE SYMBOL OF RENEWAL AND HOPE, PROVIDER OF VITAMIN D AND HAPPINESS ... GIVE HER PAIN!") Migraines also seems to chemically affect my state of mind with my general depression and anxiety getting even worse and I fall into a lot of suicidal thinking.
That said I am lucky that, although I understandably have had years of severe depression because of a intense dislike and detachment from myself and the world & my anxiety disorders stripping every ounce of my dignity and life, the worst bouts of depression I ever had were actually in my teenage years.
So I haven't been able to fight the agoraphobia over the weekend or try to enjoy the gorgeous weather.
I have hypnotherapy and OT appointments next week plus a Textiles tutorial. I've got 3 pebble quilt blocks made today for my final quilt.
Joking aside this is such an amazing hazy, rich sounding song...love it so much. I love the simple lyrics too, that almost summer induced lethargy of the perfect line "just bees and things and flowers"... brilliant.
Liz
I've been suffering with migraines over the past few days, which (now I'm out of bed and in a bit less pain) I have to laugh about!
'Cause... it comically embodies my whole miserable, pathetic state of being; the beautiful sun comes out and my body goes "NO, WE DON'T LIKE THE SUN! THIS MEANS LIGHT, THE SYMBOL OF RENEWAL AND HOPE, PROVIDER OF VITAMIN D AND HAPPINESS ... GIVE HER PAIN!") Migraines also seems to chemically affect my state of mind with my general depression and anxiety getting even worse and I fall into a lot of suicidal thinking.
That said I am lucky that, although I understandably have had years of severe depression because of a intense dislike and detachment from myself and the world & my anxiety disorders stripping every ounce of my dignity and life, the worst bouts of depression I ever had were actually in my teenage years.
So I haven't been able to fight the agoraphobia over the weekend or try to enjoy the gorgeous weather.
I have hypnotherapy and OT appointments next week plus a Textiles tutorial. I've got 3 pebble quilt blocks made today for my final quilt.
Joking aside this is such an amazing hazy, rich sounding song...love it so much. I love the simple lyrics too, that almost summer induced lethargy of the perfect line "just bees and things and flowers"... brilliant.
Liz
Wednesday 14 May 2014
Too much
I'm struggling to deal with the inner turmoil and constant distress these conditions leave me in.
How much longer can I deal with invisible forces controlling my thoughts, sensations, reactions... driving/stifling my behaviour?
How can I be stuck in this hell for so many years while other people look on, bewildered at even the possiblity that I could be prevented from having a life because of anxiety?
How can the convenient notion that my conditions are largely driven by negative thinking even begin to make sense of it?
I have no idea how even theoretically to behave. It's incredibly tiring and oppressive, and I'm too paralysed in social situations to even smile or choke out a few words. In the rare occasions where someone actually approachs me it's seconds before I trip up in some immeasurable way, their face clouds over and they move on.
"If you're nervous, smile."
So what do you do in social situations when your facial muscles are constantly frozen and trying to move them makes you feel physically sick and like you're going to go crazy or die?
Even the few times when I can just about physically manage a smile it looks so obviously fake and stupid it's not going to help the situation.
How can I communicate with people and gain a relatively normal, self sufficient, meaningful existence when my whole life I've just shut down?
It doesn't matter what I tell myself beforehand, how I calm my nerves- the reality of someone approaching me and having to speak to them is agonizing.
The amount of safety behaviours that I just can't break away from is insane.
How many times am I going to cross the same road to avoid people? How many times am I going to pretend I don't want to cross the road so I don't have to catch the eye of drivers, walking a little way further up before crossing until the cars have gone, and then cross when I can't even see the turnings properly? Have to find somewhere to sit down before I even go into a shop, one that's specifically selected for layout and minimal interaction? Take a route that's 20 minutes longer than necessary because I just don't feel comfortable going the other way? Avoid an aisle in the supermarket because I'm terrified I'll have an awkward collision with/or act weirdly around a stranger? Hide my basket on the side of an aisle and walk out without food? Carefully pick out the few words I'm going to have to use to post a parcel, and then worry about the way I acted for half an hour afterwards?
How can I be driven to almost childlike behaviour by relentless unstoppable forces? So often it's not just that I'm terrified, it's that I'm debilitated.
How much longer am I just going to forfeit my life because of constant anxiety? And how do I stop myself from losing my sanity?
Very occasionally, I'll "glimpse" for an hour or two- suddenly everything clears and I think... how could everything have seemed so complicated?
Just as quickly, my newfound clarity gets snatched away from me and I'm groping in the dark again...
On a better note, I did manage to visit the park for a bit today.
Sitting under an oak tree, glancing up to watch insects dart in and out of the swaying foilage... and then looking down to read about one of Burrough's dreams where he shoots a Chinese cat with a .38 snub nosed revolver and everyone in the street cheers. I know how to relax. ;)
How much longer can I deal with invisible forces controlling my thoughts, sensations, reactions... driving/stifling my behaviour?
How can I be stuck in this hell for so many years while other people look on, bewildered at even the possiblity that I could be prevented from having a life because of anxiety?
How can the convenient notion that my conditions are largely driven by negative thinking even begin to make sense of it?
I have no idea how even theoretically to behave. It's incredibly tiring and oppressive, and I'm too paralysed in social situations to even smile or choke out a few words. In the rare occasions where someone actually approachs me it's seconds before I trip up in some immeasurable way, their face clouds over and they move on.
"If you're nervous, smile."
So what do you do in social situations when your facial muscles are constantly frozen and trying to move them makes you feel physically sick and like you're going to go crazy or die?
Even the few times when I can just about physically manage a smile it looks so obviously fake and stupid it's not going to help the situation.
How can I communicate with people and gain a relatively normal, self sufficient, meaningful existence when my whole life I've just shut down?
It doesn't matter what I tell myself beforehand, how I calm my nerves- the reality of someone approaching me and having to speak to them is agonizing.
The amount of safety behaviours that I just can't break away from is insane.
How many times am I going to cross the same road to avoid people? How many times am I going to pretend I don't want to cross the road so I don't have to catch the eye of drivers, walking a little way further up before crossing until the cars have gone, and then cross when I can't even see the turnings properly? Have to find somewhere to sit down before I even go into a shop, one that's specifically selected for layout and minimal interaction? Take a route that's 20 minutes longer than necessary because I just don't feel comfortable going the other way? Avoid an aisle in the supermarket because I'm terrified I'll have an awkward collision with/or act weirdly around a stranger? Hide my basket on the side of an aisle and walk out without food? Carefully pick out the few words I'm going to have to use to post a parcel, and then worry about the way I acted for half an hour afterwards?
How can I be driven to almost childlike behaviour by relentless unstoppable forces? So often it's not just that I'm terrified, it's that I'm debilitated.
How much longer am I just going to forfeit my life because of constant anxiety? And how do I stop myself from losing my sanity?
Very occasionally, I'll "glimpse" for an hour or two- suddenly everything clears and I think... how could everything have seemed so complicated?
Just as quickly, my newfound clarity gets snatched away from me and I'm groping in the dark again...
On a better note, I did manage to visit the park for a bit today.
Sitting under an oak tree, glancing up to watch insects dart in and out of the swaying foilage... and then looking down to read about one of Burrough's dreams where he shoots a Chinese cat with a .38 snub nosed revolver and everyone in the street cheers. I know how to relax. ;)
Thursday 8 May 2014
Getting outside- small progressions
This week I've been getting outside quite a bit- I've been to tutorials, meeting my occupational therapist in a public place, going to grocery shops, post office etc. I don't know what's changed but it's been ok.
I really haven't been able to get groceries on my own for at least 3 years, and I've managed on my own 3 times for a few bits and pieces this week.
I'm really commiting myself- this has to be my biggest shot yet, because if I'm like this any longer there's not much point in me living.
I went to see my therapist yesterday afternoon to walk round another public place. I showed her my list of graduated SMART goals for agoraphobia- she seemed to approve. I have to go round a gallery alone next week and then meet her inside a coffee shop and order with her.
After my therapy session I was feeling ok. I then found that my boyfriend was having someone around, who'd be there when I got back. Just 'cause of how uncomfortable I am around people I freaked and felt unable to go back. I decided it would actually be easier for me to stay out a bit longer, so I sat in a park for a while. I needed a drink and manged to get past the anxiety to go into a shop to get one.
I realised then that his friend would be there a while, so walked onto another park.
I had wanted to get back after therapy and not have to deal with another social situation so I stayed in this other park for about another 40 minutes! I gradually felt panic building when I realised I'd have to get back eventually. I walked back towards my home but was just unable to go back so I went past our road and kept walking. This avoidance stuff is crazy- I know how important it is not to let it get the better of you, but I'd already been out with agoraphobia and being around someone I don't really know in our tiny flat was just out of the question at that point.
I then turned back and went to a THIRD park (lol) and by then I felt I was going crazy. I often get this weird delusion when I have a panic attack (I guess to do with the fear of losing control) that I'm somehow unable to stop myself doing something dangerous. The main one is where I'm waiting to cross the road or even walking along the path- I can almost feel my body falling into the road, into the dangerous situation.
This makes no sense even to me- but I guess because during panic attacks people have this paranoia, increased sensitivity, and dread/terror of losing control, my fear ties into this.
The thing is it becomes much more than a fear- I suddenly become so aware of standing on the pavement a foot or two away from lorries speeding past and I suddenly get this horrible feeling of vulnerability hit me. I get these really bad physical sensations.
The knowledge that if I was standing a tiny bit further forward I would get hit, suddenly becomes horrifying to me and I don't trust my body anymore. I'm more aware of space and the meaning of that space and I'm sort of detached from everything but at the same time hyper aware. Yeah it's really hard to explain. Open spaces can be very hard for me, the way I perceive it shifts and I feel kind of suspended in it, suffocated by it.
Sometimes it gets so bad that I want to scream out and hold onto a railing- something to give me a physical and emotional anchor amongst nothingness. During panic I just feel a huge loss of control over my body and mind... like I've become a subject.
So I was getting a bad case of this weird fear and I felt like i was going to throw up, I was also trying to not cry and knew my miserable face was probably drawing attention which was just sending me over the edge!
I managed to get to the park despite being convinced I was going to go crazy or get run over, but the panic didn't go away and as usual, I really believed I was dying. I got a text saying they'd gone out now so I managed to get back home and be alone.
I really haven't been able to get groceries on my own for at least 3 years, and I've managed on my own 3 times for a few bits and pieces this week.
I'm really commiting myself- this has to be my biggest shot yet, because if I'm like this any longer there's not much point in me living.
I went to see my therapist yesterday afternoon to walk round another public place. I showed her my list of graduated SMART goals for agoraphobia- she seemed to approve. I have to go round a gallery alone next week and then meet her inside a coffee shop and order with her.
After my therapy session I was feeling ok. I then found that my boyfriend was having someone around, who'd be there when I got back. Just 'cause of how uncomfortable I am around people I freaked and felt unable to go back. I decided it would actually be easier for me to stay out a bit longer, so I sat in a park for a while. I needed a drink and manged to get past the anxiety to go into a shop to get one.
I realised then that his friend would be there a while, so walked onto another park.
I had wanted to get back after therapy and not have to deal with another social situation so I stayed in this other park for about another 40 minutes! I gradually felt panic building when I realised I'd have to get back eventually. I walked back towards my home but was just unable to go back so I went past our road and kept walking. This avoidance stuff is crazy- I know how important it is not to let it get the better of you, but I'd already been out with agoraphobia and being around someone I don't really know in our tiny flat was just out of the question at that point.
I then turned back and went to a THIRD park (lol) and by then I felt I was going crazy. I often get this weird delusion when I have a panic attack (I guess to do with the fear of losing control) that I'm somehow unable to stop myself doing something dangerous. The main one is where I'm waiting to cross the road or even walking along the path- I can almost feel my body falling into the road, into the dangerous situation.
This makes no sense even to me- but I guess because during panic attacks people have this paranoia, increased sensitivity, and dread/terror of losing control, my fear ties into this.
The thing is it becomes much more than a fear- I suddenly become so aware of standing on the pavement a foot or two away from lorries speeding past and I suddenly get this horrible feeling of vulnerability hit me. I get these really bad physical sensations.
The knowledge that if I was standing a tiny bit further forward I would get hit, suddenly becomes horrifying to me and I don't trust my body anymore. I'm more aware of space and the meaning of that space and I'm sort of detached from everything but at the same time hyper aware. Yeah it's really hard to explain. Open spaces can be very hard for me, the way I perceive it shifts and I feel kind of suspended in it, suffocated by it.
Sometimes it gets so bad that I want to scream out and hold onto a railing- something to give me a physical and emotional anchor amongst nothingness. During panic I just feel a huge loss of control over my body and mind... like I've become a subject.
So I was getting a bad case of this weird fear and I felt like i was going to throw up, I was also trying to not cry and knew my miserable face was probably drawing attention which was just sending me over the edge!
I managed to get to the park despite being convinced I was going to go crazy or get run over, but the panic didn't go away and as usual, I really believed I was dying. I got a text saying they'd gone out now so I managed to get back home and be alone.
Monday 5 May 2014
First Hypnotherapy Session
I had an hour long session with a hypnotherapist today.
My thoughts before and after the session are mixed. As I mentioned in a previous post, I'd been researching into hypnotism basically to ascertain if it differs from methods of relaxation.
The definition is still unclear to me, and apparently to everyone. The pervasive belief is that it's a form of unconsciousness resembling sleep but modern research suggest that patients are fully awake and simply focusing attention.
The last possibility makes more sense to me, or at least to my treatment and experience.
The session consisted of:
- Asking me what I believed hypnosis to be, and if I had any questions. I asked how it differed to relaxation and got an answer that didn't really convince me it was different.
My hypnotherapist basically described it as a meditative type focus. She mentioned a few other things that I struggled to take in (this was v. nerve wracking for me) so I probably missed something.
The general idea that hypnosis makes someone more open to suggestion, is the main concept that makes me feel it may geniunely induce a state that could open someone up to real therapeutic help.
-She then asked several questions- about my mental health, any medications I was taking, general questions about my situation, etc.
I found this really uncomfortable because I was still unsure about the validity of the whole thing.
She was very nice and put me at ease, but this is someone who makes £65 for an hour long session for an alternative therapy with no real proven benefits.
My situation is something I can't help feeling vary about disclosing to other people- I know why I've been unemployed and trapped at home for so long but a lot of people won't understand and will just look down on you without being able to offer any help or suggestions. So, I felt really vulnerable after that.
Anyway, some of these questions helped her structure the guided visualisation that she then took me through. First I had to imagine one random bad past scenario.
There was no one hugely traumatic event that I went through, just long long periods of feeling alone, trapped and confused by my own shyness and anxiety, being excluded by most people around me as a child- ignored, pushed into a box and badly bullied so that I never really got to feel comfortable with myself or anything. I am just one of those people who can't fit in to the world I guess.
So I felt stupid having to pick one bad situation that happened to me whilst being put on the spot, it made it sound like my problems were pathetic because I had to pick one event that (in this visualisation) was given huge importance is if it was the singular code to my suffering. I was also very conscious of what I picked so didn't really feel I was being true.
I also think a lot of my severe anxiety is genetic, so I felt like a fool. I had to imagine this situation and the feelings attached to it, give it a colour and imagine getting rid of it in whatever way I wanted. I still felt awkward and stupid doing this (as much as I was putting myself into it- obviously this was expensive and I was trying).
She put some new age instrumental music on and told me to shut my eyes, focus on my breathing and then imagine our agreed place that I felt relaxed and comfortable in. I had to board a magical mode of transport (yes, really), travelling through the sky until I reached a gate. I had to land, go through the gate and go into a very crassly symbolic and silly scenario where I was in part, helping a child paint a hot air balloon a colour that I associated with happiness etc, then sawing away the ropes until the hot air balloon floated away...
I couldn't help feeling a bit cheated and insulted after this session- I've had so many years of being debilitated by anxiety, being unable to build a life for myself and only having a connection with one person. I was aware of what was going on the whole time and the guided visualisation felt like something I could access on Youtube (and wouldn't bother to).
I just feel confused now. My parents are happy to pay for two more sessions, but I can't help feeling private talking therapy would be much better? Although I'd have to have lots of sessions for it to be helpful and it would cost a lot more. I feel really grateful but still feel like we're being cheated a bit and so I feel guilty.
I saw some Joy Divison oven gloves online a few months ago haha...
My thoughts before and after the session are mixed. As I mentioned in a previous post, I'd been researching into hypnotism basically to ascertain if it differs from methods of relaxation.
The definition is still unclear to me, and apparently to everyone. The pervasive belief is that it's a form of unconsciousness resembling sleep but modern research suggest that patients are fully awake and simply focusing attention.
The last possibility makes more sense to me, or at least to my treatment and experience.
The session consisted of:
- Asking me what I believed hypnosis to be, and if I had any questions. I asked how it differed to relaxation and got an answer that didn't really convince me it was different.
My hypnotherapist basically described it as a meditative type focus. She mentioned a few other things that I struggled to take in (this was v. nerve wracking for me) so I probably missed something.
The general idea that hypnosis makes someone more open to suggestion, is the main concept that makes me feel it may geniunely induce a state that could open someone up to real therapeutic help.
-She then asked several questions- about my mental health, any medications I was taking, general questions about my situation, etc.
I found this really uncomfortable because I was still unsure about the validity of the whole thing.
She was very nice and put me at ease, but this is someone who makes £65 for an hour long session for an alternative therapy with no real proven benefits.
My situation is something I can't help feeling vary about disclosing to other people- I know why I've been unemployed and trapped at home for so long but a lot of people won't understand and will just look down on you without being able to offer any help or suggestions. So, I felt really vulnerable after that.
Anyway, some of these questions helped her structure the guided visualisation that she then took me through. First I had to imagine one random bad past scenario.
There was no one hugely traumatic event that I went through, just long long periods of feeling alone, trapped and confused by my own shyness and anxiety, being excluded by most people around me as a child- ignored, pushed into a box and badly bullied so that I never really got to feel comfortable with myself or anything. I am just one of those people who can't fit in to the world I guess.
So I felt stupid having to pick one bad situation that happened to me whilst being put on the spot, it made it sound like my problems were pathetic because I had to pick one event that (in this visualisation) was given huge importance is if it was the singular code to my suffering. I was also very conscious of what I picked so didn't really feel I was being true.
I also think a lot of my severe anxiety is genetic, so I felt like a fool. I had to imagine this situation and the feelings attached to it, give it a colour and imagine getting rid of it in whatever way I wanted. I still felt awkward and stupid doing this (as much as I was putting myself into it- obviously this was expensive and I was trying).
She put some new age instrumental music on and told me to shut my eyes, focus on my breathing and then imagine our agreed place that I felt relaxed and comfortable in. I had to board a magical mode of transport (yes, really), travelling through the sky until I reached a gate. I had to land, go through the gate and go into a very crassly symbolic and silly scenario where I was in part, helping a child paint a hot air balloon a colour that I associated with happiness etc, then sawing away the ropes until the hot air balloon floated away...
I couldn't help feeling a bit cheated and insulted after this session- I've had so many years of being debilitated by anxiety, being unable to build a life for myself and only having a connection with one person. I was aware of what was going on the whole time and the guided visualisation felt like something I could access on Youtube (and wouldn't bother to).
I just feel confused now. My parents are happy to pay for two more sessions, but I can't help feeling private talking therapy would be much better? Although I'd have to have lots of sessions for it to be helpful and it would cost a lot more. I feel really grateful but still feel like we're being cheated a bit and so I feel guilty.
I saw some Joy Divison oven gloves online a few months ago haha...
Saturday 3 May 2014
STOPP!
I've decided I have to be using CBT methods whenever I can. At the moment I'm going to focus on using the "STOPP" fear reassessment method whenever I experience anxiety.
I'd like to make a table eventually to record these moments and my process reassessing them.
Right now I'm experiencing severe anxiety and urge to avoid so here goes...
STOPP!
What am I reacting to? The fact that I need to go out and get groceries.
What is it that I think is going to happen here? I think I'm going to have a full blown panic attack, or be extremely anxious and tense. I'm scared I'm going to look weird, do something that reveals my anxiety/weirdness in public, show my anxiety at the till. I'm scared someone will talk to me or I'll have to acknowledge someone and act strange. I'm scared the shop's going to be crowded as this will intensify these feelings.
Is this fact or opinion? I have countless proof of these things happening before- people always look at me weirdly, I know my anxiety really shows and that I regularly have panic attacks in public.
What's the worst that could happen? I could have a panic attack and/or humilate myself. I could have to leave without getting food.
What's the best that could happen? I could get in and out of the shop without feeling I've gone over the edge with terror and without drawing attention to myself.
What's the most likely to happen? I will manage to get most/all of what I need, and I may well feel terror and show it but the worst I'll get is a look and no-one will say anything bad to me.
Am I getting things out of proportion? I know I am hugely in one sense, but I don't know how to feel comfortable in public and the feelings are so horrible.
How important will this be in 6 months time? Not important at all, but I have to do these things all the time and they continue to terrorise me.
Am I overestimating the danger? I know panic attacks aren't actually dangerous but because of how harrowing and physically uncomfortable they are they might as well be. Also social failure/embarrassment is an emotional danger for most people and I'm prone to it.
AM I underestimating my ability to cope? I don't know.
Am I mind reading what others may be thinking? Yes.
Am I believing I can predict the future? Yes.
Is there another way of looking at this? I'm going to get food which is much more important than avoiding anxiety. I need to eat. The more I go out, the more eventually things should, in part, get easier.
What advice would I give someone else in this situation? Focus on your aim, you will be ok, other people are wrapped up in they own business and you are totally capable of doing this.
Am I putting more pressure on myself? I guess
Just because I feel bad, doesn't mean that things really are bad. That's true (throw a statement in there then!).
What do I want or need from this situation? To get groceries!
Is there a compromise in this situation? Not really, I could wait until the shop might be quieter but I don't know it will be and anyway this will increase the apprehension.
What would be the consequences of responding the way I usually do? Avoidance of the situation means I won't have food in the house and constant avoidance of everything will only reinforce my fear and isolation and keep my situation bad.
Is there another way of dealing with this? I just need to get ready and leave, remembering how I have reassessed my fear.
Visualise yourself completing this task successfully.
I'd like to make a table eventually to record these moments and my process reassessing them.
Right now I'm experiencing severe anxiety and urge to avoid so here goes...
STOPP!
What am I reacting to? The fact that I need to go out and get groceries.
What is it that I think is going to happen here? I think I'm going to have a full blown panic attack, or be extremely anxious and tense. I'm scared I'm going to look weird, do something that reveals my anxiety/weirdness in public, show my anxiety at the till. I'm scared someone will talk to me or I'll have to acknowledge someone and act strange. I'm scared the shop's going to be crowded as this will intensify these feelings.
Is this fact or opinion? I have countless proof of these things happening before- people always look at me weirdly, I know my anxiety really shows and that I regularly have panic attacks in public.
What's the worst that could happen? I could have a panic attack and/or humilate myself. I could have to leave without getting food.
What's the best that could happen? I could get in and out of the shop without feeling I've gone over the edge with terror and without drawing attention to myself.
What's the most likely to happen? I will manage to get most/all of what I need, and I may well feel terror and show it but the worst I'll get is a look and no-one will say anything bad to me.
Am I getting things out of proportion? I know I am hugely in one sense, but I don't know how to feel comfortable in public and the feelings are so horrible.
How important will this be in 6 months time? Not important at all, but I have to do these things all the time and they continue to terrorise me.
Am I overestimating the danger? I know panic attacks aren't actually dangerous but because of how harrowing and physically uncomfortable they are they might as well be. Also social failure/embarrassment is an emotional danger for most people and I'm prone to it.
AM I underestimating my ability to cope? I don't know.
Am I mind reading what others may be thinking? Yes.
Am I believing I can predict the future? Yes.
Is there another way of looking at this? I'm going to get food which is much more important than avoiding anxiety. I need to eat. The more I go out, the more eventually things should, in part, get easier.
What advice would I give someone else in this situation? Focus on your aim, you will be ok, other people are wrapped up in they own business and you are totally capable of doing this.
Am I putting more pressure on myself? I guess
Just because I feel bad, doesn't mean that things really are bad. That's true (throw a statement in there then!).
What do I want or need from this situation? To get groceries!
Is there a compromise in this situation? Not really, I could wait until the shop might be quieter but I don't know it will be and anyway this will increase the apprehension.
What would be the consequences of responding the way I usually do? Avoidance of the situation means I won't have food in the house and constant avoidance of everything will only reinforce my fear and isolation and keep my situation bad.
Is there another way of dealing with this? I just need to get ready and leave, remembering how I have reassessed my fear.
Visualise yourself completing this task successfully.
Thursday 1 May 2014
Exposure therapy, Hypnotherapy and Night panic attacks
I wanted to get these three topics into once post, so here we go, with bolded sections just because this post is so long:
Exposure Therapy (no, not that sort of exposure)
My CPN referred me to an occupational therapist a couple of months ago, for a sort of graded exposure therapy to try and deal with my agoraphobia and avoidance.
This is fantastic news, as for a long while I thought I'd never get help from the mental health services again and was terrified that I'd be completely debilitated like this and stuck between four walls, not being able to fend for myself for the rest of my life.
I'm really trying to work out how to make the most out of these several journeys outside with a therapist- how can I best use them to help my agoraphobia and social phobia in 'real life' and out of these highly controlled, one off visits? These issues are all closely connected and stepping outside in this way doesn't necessarily solve my serious problems with interaction or help me deal with panic attacks. I can never totally figure out the whole answer to why I can't socialise. I know most of the time I'm frozen with fear, but there has to be underlying problems with my actual social skills considering I've never been able to practise them. And then there's the other worry that I am still socially inept under all the fear and inhibition.
What do I need to be telling my occupational therapist? How can we figure out the best path of graded exposure to take and how can I make sure I'm being understood, especially when social phobia makes it so hard to say anything?!
We've had a couple of discussion sessions and been outside together once, walking around a gallery- but we haven't properly made plans and established the 'graded' element of the therapy yet.
I will have to have a think and make some "SMART" goals before our next session. SMART stands for Specific, Measurable, Achievable, Realistic, and Time Frame (establishing one)- pretty self explanatory.
I desperate want to end my help with the CMHT with a geniune improved ability to function and feeling like there's a way for me to get into work and back into education in my horrible situation?
Hypnotherapy
I know this is a very alternative method not condoned by the NHS- and that hypnotherapists make a lot of money from this.
I'm really unsure of how someone can profess to help with my reactions to thoughts and associations so quickly for a very complicated condition, without hardly knowing me.
I've looked into it a lot and I'm still unsure if hypnotic states differ from relaxed states etc?
As there's so little reliable information and it's pretty easy to get accredited I'm even more concerned. That said, I'm really at the end of the road and my mum really wants me to try it, my parents have very kindly offered to pay for one session so I'm giving it a go.
I have an appointment next week and am hoping it won't be too traumatic.
Panic Attack
Last night I woke up at about 2:30am in complete terror.
At first I couldn't work out what was going on- had someone broken in???
But I had this sudden convinction that I was going to die immediately, like this thought had just been placed into my head by someone else.
The feeling of the sheets against my skin was really intense and when I went into the living room, colours were really lurid and things were in 'high definition'. I was feeling incredibly paranoid and jumpy, with chest pains that felt like a result of having something compressed down on it for ages. I was getting scared looking at anything (for example a picture of Lou Reed, haha)- I was freaked out that it might morph into something else. "Quick- what's not even remotely figure-like/symbolic and unfrightening?" So I just desperately stared at the carpet!
I could just about rationalise though these feelings that I was having a panic attack, because of being suddenly convinced I was going to die.
I don't usually get panic attacks in the night, although I know other people do. Mine are usually directly triggered by having to do anything remotely social. Because of the brighter colours and heightened sensation, I'm wondering if this whole thing is still part of the seroquel withdrawral I've had to go through? I had to stay awake for over an hour until everything had mostly subsided and even then my sleep was restless.
I'm totally in love with Tiny Ruins' songwriting and voice. "Me at the Museum" is my favourite.
Exposure Therapy (no, not that sort of exposure)
My CPN referred me to an occupational therapist a couple of months ago, for a sort of graded exposure therapy to try and deal with my agoraphobia and avoidance.
This is fantastic news, as for a long while I thought I'd never get help from the mental health services again and was terrified that I'd be completely debilitated like this and stuck between four walls, not being able to fend for myself for the rest of my life.
 |
| source unknown |
 |
| This was an image accompanying a "Successful Social Situations" mp3- there's no denying it, they're having a ball. |
What do I need to be telling my occupational therapist? How can we figure out the best path of graded exposure to take and how can I make sure I'm being understood, especially when social phobia makes it so hard to say anything?!
We've had a couple of discussion sessions and been outside together once, walking around a gallery- but we haven't properly made plans and established the 'graded' element of the therapy yet.
I will have to have a think and make some "SMART" goals before our next session. SMART stands for Specific, Measurable, Achievable, Realistic, and Time Frame (establishing one)- pretty self explanatory.
I desperate want to end my help with the CMHT with a geniune improved ability to function and feeling like there's a way for me to get into work and back into education in my horrible situation?
Hypnotherapy
 |
| image source: wellness-institute.org |
I know this is a very alternative method not condoned by the NHS- and that hypnotherapists make a lot of money from this.
I'm really unsure of how someone can profess to help with my reactions to thoughts and associations so quickly for a very complicated condition, without hardly knowing me.
I've looked into it a lot and I'm still unsure if hypnotic states differ from relaxed states etc?
As there's so little reliable information and it's pretty easy to get accredited I'm even more concerned. That said, I'm really at the end of the road and my mum really wants me to try it, my parents have very kindly offered to pay for one session so I'm giving it a go.
I have an appointment next week and am hoping it won't be too traumatic.
Panic Attack
Last night I woke up at about 2:30am in complete terror.
At first I couldn't work out what was going on- had someone broken in???
But I had this sudden convinction that I was going to die immediately, like this thought had just been placed into my head by someone else.
The feeling of the sheets against my skin was really intense and when I went into the living room, colours were really lurid and things were in 'high definition'. I was feeling incredibly paranoid and jumpy, with chest pains that felt like a result of having something compressed down on it for ages. I was getting scared looking at anything (for example a picture of Lou Reed, haha)- I was freaked out that it might morph into something else. "Quick- what's not even remotely figure-like/symbolic and unfrightening?" So I just desperately stared at the carpet!
I could just about rationalise though these feelings that I was having a panic attack, because of being suddenly convinced I was going to die.
I don't usually get panic attacks in the night, although I know other people do. Mine are usually directly triggered by having to do anything remotely social. Because of the brighter colours and heightened sensation, I'm wondering if this whole thing is still part of the seroquel withdrawral I've had to go through? I had to stay awake for over an hour until everything had mostly subsided and even then my sleep was restless.
I'm totally in love with Tiny Ruins' songwriting and voice. "Me at the Museum" is my favourite.
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