i have a fear of going out.

I know i have an anxiety and pan. att. -----all the time i have to go out i think -what happend if i get an att. there  how can i coupe, will i be ok ? i get scared  head ake , burning, its easy to give advise to people wich i do , but to take my own i cant seem to do it, i have to go out for dinner to a friend now  i was ok till  now  but now i keep thinking, even dough my friend know what i have and she says will breath together , but my mind just wont let me think that way, i am stuck in my house most of the time , my poor kids see the boring life becouse of me,when they not at school sat , sund and thats makes me feel gilty,I feel shoping make me scared , if some one comes to my house im ok,  if i have to go i get a sick, noshes filling in my stomach, and dread it even dogh i fors my self and ill go. And there i ll will say when is time to go home . How can i get past this ? Is it time that i need ? with time i ll get confident and better ?

[amanda__nichole]

I was and still am to an extent, just like you! HAve you thought about getting a therapist? Mine has done wonders for me! I really truly believe in therapy, maybe more then medication, but i still do both. BUt honestly therapy is amazing. If not there are a few things you can do on your own, My therapist, when I first started seeing her, told me to do imagination like things in my mind. If i knew i was going somewhere She told me to sit in a quite place, breath, and focus on thinking about where you are going, She told me to do this in great detail, notice everything about the place and what you will be doing, and while you are imagining this, imagine yourself WITHOUT the anxiety and WITHOUT having a panic attack, I swear to you the first time i did it, i was perfectly fine! She also said if you have time before you go somewhere to, if you have a treadmill, or just go outside, and RUN! she said imagine yourself running all your anxiety out of you. She also told me to give my anxiety a color, I chose dark green cause i dont like it, and she said while running imagine yourself sweating out all the anxiety inside you and then breathing in a peaceful color,(i chose blue!). She said you can also do the breathing in and out of the anxiety and peaceful colors when you are in an anxious situation. YOU can breath out the anxiety color and breath in your peaceful color. I really hope these tips help! and i really encourage you to look into to therapy! and even if you try one therapist and you dont like them, Keep looking! you will find a good one!

Sorry it was so long! :-[

[jo0803]

i know exactly how u feel. even though i have done it many times, i still feel like it is the first time, everytime. the only thing i can say, is try to imagine, that goin out is like a circle. imagine tht circle in your mind, imagine stepping into tht circle, and imagine a big bright healing ray, of light shinin down on u, now imagine that healing light, as your protector, its there to help u, to guide u,  its warm and loving, and it heals u, inside and out. now imagine having a dial in your hand, with no's, from 10 to 100. imagine turnin up that dial, this is your confidence dial. as u turn it, you become more and more confident, the higher u turn it, the more confident u r. each time u practice this, it becomes clearer, and clearer, in your mind. when u have to go out, instead of imagining all the things tht can go wrong, try to imagine these things instead, in time, it will just come natural to u. i hope i have been of some help, and good luck....

[natdilan]

O Guys thank you so much , i do have  this therapist  but  every time i go to see her it feels im doing more talking then she is. She just askes me to breath and that my anxiety will never go. I have been to see her 8 times now, she gave me cd to listen and do meditation, it hellps when i am at home but nothing when im going out. I ll practise all what you have said. THANK YOU SO MUCH
And as for me going out last night , i did and thanks god i have ask to cook in my friends place, i was busy and even i was thinking ""O my god its coming and looking for a sensation of feeling unwel or been to  hipo, i did ok. ""WE didnt stay long  about 3 hours, but i was ok and  nothing happend even dough i tryed to bring it on , How silly of me , but thats what im use to, thats what i think as im going  some where,.I am changing it from now . ILL practise all this . I also like to ask about mornings. I get up and have things alredy in my head, can i do this in the mornings to? I also going to start yoga in 2 days i hope that helps. Tryed meditation , but couldnt sit there for an hour and all i was thinking is i needed to go out, so i never enjoy it.MY natroupath have given me some nutriens and nerve relexant, i was scared to take full tab 3 times a day and was giving my self so much exiety that at the end i had to call her and explain. SHe was better then the therapist and now im taking half a tab 3 times a day , so thats why i think i was ok last night , and i also take efexor xr  37.5 . THANKS AGAIN GUYS!!!!!!!!!!!

[silverberg]

OK right to the POINT< you MUST< yes you must get out of house, the more you stay there YOU REINFORCE YOUR FALSE , YES FALSE FEAR!!!! start with baby steps, front yard, then to end of house, then down the street, etc.. journal this at home or even here on the OPEN JOURNAL PROVIDED, you have so much SUPPORT HERE!!!!!, tell us how you are doing or not doing!!, you can feel free to email me anytime on your progress, but GET OUT OF THE HOUSE!!!! DO NOT ALLOW THE panic to be reinforced! also I always tell people like you who say you give advice (as I do also) to read your own post and ask yourself , what would I say to her? don't be to hard on yourself, also don't talk yourself out of leaving as your post states. when I first had this phobia of leaving the house, I would say to myself, OK YOU HAVE BEEN IN THE HOUSE ALL DAY , ZERO PANIC OR ANXIETY, WHAT ARE THE ODDS OF IT HAPPENING NOW AS I GO FOR WALK,, ASK YOURSELF WHAT ARE THE ODDS? talk with your Dr. I am finishing up on CBT and it works! BUT ONLY IF YOU PUT THE WORK INTO IT! Please keep us posted on your progress!!!

[amanda__nichole]

See I had a therapist like yours! She wouldn't do anything for me except tell me to do my breathing i was like well GUESS WHAT THE BREATHING DOESNT WORK! haha So I changed therapist and the on I have now has helped me so much! I'd say we do an equal amount of talking, and a lot of my negative thinking she taught me to turn around and tell myself that its just my way of dealing with things and its okay. And like I used to be scared of throwing up when I got anxious, but she taught me to look at it from the point of view that, hey I've never thrown up so why would i now? She really has fixed me! haha I now have a job and I went back to school and I do things weekly with my boyfriend. I still haven't done the biggest challenge yet, which would be to go back to disneyland(where my first panic attack happened) or a concert(where i had some of my biggest panic attacks at) BUt I have a feeling they will be happening soon! I hope you are doing good and if not, try a new therapist!!