Anxiety Therapy

Hey Everyone!

I am writing this in hopes that I can get some support and help while going through therapy to start recovering from my anxiety.  I have had two sessions of therapy with my new psychologist and I must admit that I like them better than the counsler I visited before.  I know it has been only two sessions but I feel they will give me the help I am looking for.  I do have a few questions though.  I am starting the process of combating my negative thoughts, which I'm pretty sure is causing my anxious feelings.  I talked about a few strategies with my therapist but they said ultimately that I have to find the words that I am comfortable with and that I shouldn't just repeat the statements they say.  I have done some research on how to stop my automatic negative thoughts and there is a lot of information out there.  I have tried out a few strategies but am looking for some advice on how to do this.  Has anyone had success with certain strategies? I have seen a lot about using the phrase "So What" when negative thoughts come up and my therapist said that I have to start learning to ignore them as best I can.  I ask because as I started to do this I started to feel worse! My confidence is pretty low and I wonder if I am trying too hard.  Is it normal to get worse before you get better? Is there such a thing as trying too hard? It seems that when I try to combat these negative thoughts that I am really just pouring fuel on the fire.  I will admit that I am putting pressure on myself to do this right because I am all about getting better, but it has been tough so far.  I know that it will take time and that I probably need to show more patience.  Does this make any sense? LOL.  As usual any help would be greatly appreciated! Thank you and take care.

[mammo]

When entering counseling you can become over-whelmed by it all, and it's best to realize that you didn't get this way over night nor will you get over it over night.  One thing that has worked well for me and others I know is the "Rubber Band Therapy."  Put a rubber band on your wrist and every time you start to have a negative thought you snap it, and snap it hard.  It will sting, but after a week or so of this you will notice that you're doing it less often. The stinging is what stops that thought process.  At first it feels like you are snapping it constantly, and may be, but it will become less and less. My psychiatrist kept telling me that I had to learn how to put some things on the "back burner" and not worry about them so much.  I became very frustrated because nobody could tell me how to do this.  My friend who was also in therapy told me about her therapist and the rubber band.  I thought it was a bit hokey but was willing to try anything and it worked!  When going thru therpay things may get worse as you learn why and how you have become so anxious, this is normal.  Just keep in mind that it is all another step to getting better.  Do be patient, but aware, and try the rubber band thing. You've got a strong will to get better and that's huge when it comes to this. I do think the more we try to "not think" about something the more we are thinking about it, and maybe this is why the rubber band worked for me.  I still keep one on my wrist. Just stay the course, I think you'll do very well.  Talking myself out of worrying never helped, so I know what you're saying.  Stay with us and keep us posted on how you do.  There are many stories here, and lots of support to help you while going thru this.  Take care...