Advice for Martin (and others)
They say that avoiding the problem makes things worse, and facing the problem is easier said than done, right?
Maybe a good thing to do, is maybe have a little notepad and pen with you, and take it everywhere that you go. Here are some things you could record (maybe draw up some headings for these)
1). What you are going to do? (go to shops, travel on a bus etc whatever you are anxious/panicky about)
2). A rating of 1 to 10 of how scary the experience seems (before you do it)
3). What is the worst scenario that you feel will happen (people will look at you, the bus will crash, you will embarrass yourself etc)
4). Rate how the experience went after you do it (1 to 10) and take note whether the worst scenario actually happened (did you make it to work on the bus safely, did anyone laugh at you or judge you etc)
5). Once you have recognized that you did “survive” this scary scenario, then it is important to give yourself a “pat on the back” and recognize your achievements. That what you “thought” was sure to happen, did not.
If doing this, and starting small, you should be able to read back on your notes, and realize that most of the time you “escaped” the scenario ok. You can then build up to “scarier” scenarios, and control anxiety levels more.
Maybe this could help some people?
Linear Mode
