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Anxiety and problems with exposure therapy

Ladybird

I’m trying to combat my anxiety.

Apparently exposure should work and I think it does to some extent but then after a while my anxiety level goes up again.

For example - using public transport. 

At first I’m terrified and I’m trying to be prepared for every possible situation which makes me super stressed about every detail (what bus/train to take, from where, how to buy a ticket, what to say, how much it costs, where to get out and so on). 

If I manage to do it I’ve got horrible headache afterwards and I’m so exhausted that all I want to do is to go home and lay down. 

But to get used to doing it I need more exposure. 

So I’m forcing myself to do something even though it continues to be anxiety provoking.

But then there are two problems.

First-even through taking train/bus from A to B might be less stressful than it was at the beginning, taking train/bus from C to D is almost as stressful as the journey form A to B was at the beginning.

Second-I noticed that after a while I’m getting more and more stressed and anxious going from A to B. I don’t want to do it anymore and I feel sick thinking about having to do it again.

And I should be fine, shouldn’t I? 

Because exposure should work for anxiety.

I would like to be able to go somewhere by myself, without the help of my family.

I must be doing something wrong but what?

Parents

  • I get terribly anxious which is exhausting. Well done for challenging yourself. You are teaching your brain to react to a situation in an entirely new way. Perhaps see it as learning a new language or topic and being tested everyday. Keep talking about your experience and keep trying your brain in time will rework itself. Our brains can trick us into old habits. Someone recently said to me it's like an addiction. Your brain is used to using certain receptors and making new habits uses different receptors which require energy and new pathways. Each time you go out its an achievement. However small the step is a step closer to your goal. Reward yourself with the things you love and distract yourself with a song or story. Whatever works. 

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  • I get terribly anxious which is exhausting. Well done for challenging yourself. You are teaching your brain to react to a situation in an entirely new way. Perhaps see it as learning a new language or topic and being tested everyday. Keep talking about your experience and keep trying your brain in time will rework itself. Our brains can trick us into old habits. Someone recently said to me it's like an addiction. Your brain is used to using certain receptors and making new habits uses different receptors which require energy and new pathways. Each time you go out its an achievement. However small the step is a step closer to your goal. Reward yourself with the things you love and distract yourself with a song or story. Whatever works. 

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