I have the exact same problem! I truly thought I was the only one having this type of anxiety. I cant tell you the number of times I have been to the
er thinking I was having a heart attack...ekg's, doc visits... I have been trying to lose weight but avoid the exercise because of the anxiety and pains that come with it. The fear itself of heart attack or high heart rate keeps me from exercising. More than one doc and test have confirmed my heart is fine. I could use help with this too.
When you are in panic mode besure to use breathing exercises and other relaxation techniques. It is difficult to challenge negative thoughts when you are already triggered. But when you are able to calm down a bit you might have an easier time challenging these thoughts. Try using the ten questions to challenge anxious thoughts found in session 3:
1. Is it "true"?
2. How do I know it’s true?
3. Is the anxious thought 100% true? (Something less than 100% true is not true)
4. What's the evidence for it being true?
5. What's the evidence against it being true?
6. Has it ever happened before?
7. What's different now?
8. How bad would it really be?
9. What's the worst thing that could happen?
10. If the worst thing happened, how bad would it really be?
If you like you can share your answers with us and we will help you work through them.
I suffer from a lot of health anxiety...specifically cardiac anxiety. I get a lot of chest pain, and am convinced it's cardiac in nature, rather than anxiety. I've had 2 normal nuclear stress tests in the last year....but still can't seem to believe my heart is fine. One of my challenge techniques is actually exercise. If I exercise, and nothing happens (my chest pain doesn't get worse, I don't have a heart attack, etc) it seems to help my anxiety.
Is there a specific health anxiety you have that you can challenge like this?
I challenged mine with the tests results from my Doctors office. Part of panic attacks is the fear of dying, fear of losing control, etc..
While doing your relaxation breathing reaffirm yourself there is nothing wrong with yourself health wise. It helped for me.
I read your introduction as well and I started off this program without medication and it does work that way. Just know that there could be a time when medications would be helpful and don't feel opposed to trying a different medication or a lower dose.
