Any helpful tips? Advice?

PeaceLuvVeggies

Hi everyone. I haven't written here in a while, and I'm about to make a huge decision for myself. Therefore, I have decided to resort to who else other than people who go through this every day. Well, a little about me:

My life has been completely ruined by my anxiety, panic attacks and agoraphobia. For the past three months I have been a prisoner in my own home. It began with just a bit of gephyrobia (fear of bridges), but they've escalated to any type of transportation: buses, trains, trolleys, cars. You name it, I'm afraid of it. On September 13th, 2011, I had 8 panic attacks in a day for the first time in my life. It was the scariest day I've ever lived. After that I went to a psychiatrist and they gave me a referral (yes, just a referral) and I made an appointment to be seen. Unfortunately, since I have no medical insurance I was unable to make an appointment because they do not take people who do not have medical insurance. Since then, my mother came from NY to visit me (I live in Philadelphia) to help me get out of my shell. We went to the local mall where I picked up some L-Theanine because according to the guy that worked there, they were very good for anxiety. I pretty much used these as a resort to my anxiety (the most I took was 800mg which according to information is the maximum safe dosage). I used them the first couple of days and then I overcame my fear pretty much, BUT I can only go a certain amount of distance from my house without causing a panic attack. The most recent one was on November 13th when my mom came to visit me, took me to the mall, and on my way back I just had a panic attack out of nowhere. Anyway, this has caused me to not be able to work, not be able to do anything. I have no friends, my family is two and a half hours away, and I'm afraid that my boyfriend - who up until now has been very supportive - will get sick and tired of not being able to do anything with me and will leave me.

So I have taken the final resort. I've decided to go back to New York since I am still under my mother's medical insurance and can see a psychiatrist and get some help. Not only that but I can try and work again to get over my anxiety and my fear. The reason I am writing this is because I am wondering if anyone can help me with some tips, helpful advice on how to remain calm during a two and a half hour drive to New York, and going over a bridge at that (my biggest fear). Look forward to hearing from you all.

Thank you for reading.

mvilla2426

I have social anxiety disorder (and dysthymia and borderline personality disorder, but those are unrelated to your post) I used to have HORRIBLE panic attacks in social situations. Sometimes I still do. It used to be I was unable to make a phone call. I'd pick up the phone and for several hours I'd be unable to dial a number. I was unable to breath and I'd just panic! Same with going into stores. Sometimes I'd try to go into a store and couldn't do it. I'd even get in my car and drive several miles just to get over the anxiety I felt.

When I first started going into therapy my therapist started doing dialectal behavior therapy with me. Technically it is for people with Borderline Personality Disorder like I have, and also people with addictions (which, thankfully, I don't have). You can sort of borrow some of the techniques from it. I use the examples I'm going to give you a lot for my own anxiety. It will seem really silly at first but just keep practicing. There is A LOT more to DBT than this, but I'm giving you the small sliver of it that I like to do myself.

One thing I do is count to nine, over and over. The trick is to separate yourself from the emotion you are experiencing. Describe your surroundings, but do it in a nonjudgmental way. "The walls are green. The carpet is a blue and green print" instead of "The walls are a pukey green color and the carpet is ugly" Oh yes, trace a smooth suface like your hand, in a pattern. I use a figure 8. If you want any more in-depth examples of DBT, look up Marsha Linehan or DBT. And if I can think of anything else I'll reply again.