|
Follow Amanda: |
|
Panic Disorder Blog |
Amanda chose to challenge the thought "I am dying right now" because when she was having this panic attack, this was the most disturbing and most anxiety provoking automatic negative thought she had at the moment.
I am dying right now
I felt like I was dying
How could I not be dying if I can't breath
With every breath I take my lungs do get inflated
There has to be oxygen in the air inside the bus because everybody else seems to be breathing without problems
I've been to the ER twice already and after many tests they told me these are panic attacks and that I'm not going to die from a panic attack
I'm having a terrible panic attack. It feels awful, but I'm not dying
I am dying right now
95%
I am dying right now
30%
After challenging her negative thoughts about impending doom, Amanda learned to interpret physical symptoms (like shortness of breath) without always assuming the worst
______________
Amanda chose to challenge the thought "Going in that elevator will ruin my career" because she recognized that thought as the main source of her anxiety at the moment.
Going in that elevator will ruin my career
The last 2 times I went into an elevator I had a panic attack so I'll most likely have another one
My boss will be able to tell that something's happening to me
My boss will never see me with the same eyes, or assess my performance in the same way
If the ride in the elevator is not that long or crowded maybe my anxiety won't be so noticeable
My boss might tell I'm nervous and not make a big deal of it
Maybe even if my boss knew I have frequent panic attacks he wouldn't think they'll affect my performance
If I have a major panic attack in the elevator it might have a short term impact in the way my boss evaluates me
Going in that elevator will ruin my career
100%
Going in that elevator will ruin my career
40%
Amanda's new "Balanced Thought" is still a rather negative assessment of her stressful situation, but not as extreme. If she interprets a similar stressful situation in the future in this more balanced way, she is still likely to feel anxious, but her anxiety will also not be as extreme
______________