Showing posts with label challenging negative thinking. Show all posts
Showing posts with label challenging negative thinking. Show all posts
Tuesday, 13 March 2012
Wednesday, 7 March 2012
Panic attack thought record
Came across one of these from my psychology sessions last year and it's a classic example of how bad my health anxiety really is.
Situation
Keep getting a clear liquid pouring out of my nose. It feels like a nosebleed. I googled it and results showed I had a brain leak which could lead to serious problems. I am alone in the house.
Physical Symptoms
Response to thought
Situation
Keep getting a clear liquid pouring out of my nose. It feels like a nosebleed. I googled it and results showed I had a brain leak which could lead to serious problems. I am alone in the house.
Physical Symptoms
- Clear stuff pouring out of nose
- feeling hot & cold alternately
- nauseous
- weak
- headache
- can't stand
- breathing out of control
- dizzy
- tension all over body
Emotions
Fear - 100%
Panic - 100%
Unhelpful thoughts or images
- I'm dying
- I need to go to hospital/see a doctor
- There's no one here to help me
- I don't want to die on my own
- My Mum and I had an argument and she won't answer the phone to me - there's no one else I can call
- There are a number of conditions that could cause symptoms such as this - google always shows the worst.
- If I really needed help I could call NHS 24 or an ambulance
Outcome
- I'm going to make an appointment to go and have it checked
- I'm not going to google
- Try to focus on my response to thought answers and not focus so much on the unhelpful thoughts or images
- Fear - 75%
- Panic 55%
I did go to the doctor about this after it happened a few more times and I was diagnosed with chronic sinus infection & a post nasal drip. I haven't had much bother with either since starting a nasal spray. Just shows though how something that would be trivial to majority of the population can get me into such a state.
Sunday, 22 January 2012
Always look on the bright side of life
I'm currently without my laptop & had an overwhelming urge to blog. Luckily, tonight I discovered that there is now a blogger app! :)
I had big plans about starting 2012 feeling really positive and working hard to overcome my problems but I think it was too much pressure because my anxiety increased. So now I'm just focusing on how I can implement small positive changes into my life. Small changes which hopefully will make a big difference.
The first one is starting a gratitude diary/journal. I used to do this when I was attending psychology sessions but I suppose I done it because it was homework rather than I done it because it helped so I never really benefited from it.
The plan is: at the end of each night I'm going to list 5 things from each day which I'm grateful for and at the end of the week, I will blog the top 5 things.
According to Dr Martin seligman, the founder of the positive psychology movement, writing down things which are good in your life each week, will enable you to feel happier & less depressed. So here's hoping!
This weeks 5 things I'm grateful for are:
1. My house - I moan all the time about the effort it takes to do everything in the house and never having the money to decorate or fix things but I do always manage and eventually I get the money to do the things I want. It's a great distraction too since there's always something that needs doing. I love my house, it really is beginning to feel homely & safe.
2. My family - I often take them for granted - as we all do - but I couldn't Cope without them and they help me in so many different ways. I may moan about them & they may piss me off a lot but I really do love them so much!
3. My health - I often doubt my health & often assume the worst or constantly think there's something serious wrong with me - all part of anxiety I suppose - but the fact is I'm young and I am healthy!
4. Anxiety free days - life seems a million times easier, I get so much done & I feel I can accomplish anything! I see the positive side of things and I believe I can get better. These days are the best!
5. My ability to learn - I've made huge progress with my driving and have now been told that if I can get my anxiety under control I will pass my test with no problems. I now believe in myself and my driving ability and have proved to myself that with willpower I can learn new things. Things that seemed so difficult in the beginning I can eventually do without even giving it a second thought.
I had big plans about starting 2012 feeling really positive and working hard to overcome my problems but I think it was too much pressure because my anxiety increased. So now I'm just focusing on how I can implement small positive changes into my life. Small changes which hopefully will make a big difference.
The first one is starting a gratitude diary/journal. I used to do this when I was attending psychology sessions but I suppose I done it because it was homework rather than I done it because it helped so I never really benefited from it.
The plan is: at the end of each night I'm going to list 5 things from each day which I'm grateful for and at the end of the week, I will blog the top 5 things.
According to Dr Martin seligman, the founder of the positive psychology movement, writing down things which are good in your life each week, will enable you to feel happier & less depressed. So here's hoping!
This weeks 5 things I'm grateful for are:
1. My house - I moan all the time about the effort it takes to do everything in the house and never having the money to decorate or fix things but I do always manage and eventually I get the money to do the things I want. It's a great distraction too since there's always something that needs doing. I love my house, it really is beginning to feel homely & safe.
2. My family - I often take them for granted - as we all do - but I couldn't Cope without them and they help me in so many different ways. I may moan about them & they may piss me off a lot but I really do love them so much!
3. My health - I often doubt my health & often assume the worst or constantly think there's something serious wrong with me - all part of anxiety I suppose - but the fact is I'm young and I am healthy!
4. Anxiety free days - life seems a million times easier, I get so much done & I feel I can accomplish anything! I see the positive side of things and I believe I can get better. These days are the best!
5. My ability to learn - I've made huge progress with my driving and have now been told that if I can get my anxiety under control I will pass my test with no problems. I now believe in myself and my driving ability and have proved to myself that with willpower I can learn new things. Things that seemed so difficult in the beginning I can eventually do without even giving it a second thought.
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