Hi,
I get panic attacks while outside of my home. I believe I was predisposed to it, but covid lockdown and prolonged avoidance of going outside brought out this issue in me.
I do exposure by taking walks outside my house. However since my walks are quite short as of now, I notice that even when I do get an attack, I am usually home soon enough and it dies down. Am I teaching myself that I am ok because I reached home? Should I instead, when I get an attack, walk further away from home until it dies down?
I am trying to do this gradually but I hope my current plan isn’t backfiring because I reach home soon enough an my brain thinks reaching home = good/panic stops.
Hi. Short answer to your question is yes. Unfortunately exposure therapy is just that. Its easier for us to rush back to the safety of our home when we feel panic coming on. Exposure teaches us to choose the path that isnt easiest and push ourselves to do the thing that will make us anxious. An example is i used to hate going for coffee or socialising anywhere. I was told if this made me anxious then i
should push myself to go for a coffee. Take deep breaths. Tell yourself you can push yourself to do that little bit more as you begin to feel anxious. It is uncomfortable. At first i would sweat, shake, and heart would beat like mad. But after a few times i realised nothing bad had happened. Also i felt so uncomfartable i thought people would notice and i was so horribly self conscious. At first i would drag my poor Mother along with me. She always reasured me everthing was fine and nobody notices how anxious i feel inside. Eventually i would return home thinking yes i can manage to do that again, even perhaps sit a little longer. Secret is deep breaths and keep telling yourself you can do it. Something that comes so simply to most people is like climbing a mountain if you have anxiety. Also reasurance from my Mum for example was much needed to begin with. Nowadays i can go out on my own . I may feel a little anxious before doing things but repetition really helps. Anxiety will tell me i should panic and dread doing everything to the point i will not leave the house. All anxiety sufferers say roughly the same thing and the thing that helped me was knowing i was’nt crazy and many other people realise how it feels to be anxious. Hope this helps a little. Hav’nt posted here for a long time but know exactly how it feels.