FEAR OF LEAVING THE HOUSE
It is VERY understandable to be nervous about going out after you have had panic
Remember that there is no certainty that you even WILL panic
but if you do thats ok – panic is just fear of fight or flight sensations that cant actually
do you any harm
so either way – it’s ok
now that you know about panic you will at least be more able to deal with it if it
In fact it’s great practice – its the best way to lose your fear of panic altogether
and when you lose your fear of panic it will stop happening
wont that be worth it
You don’t need to try and be certain that you won’t panic – if you do – it’s ok – so
Whats the worst that can happen – you panic, you feel anxious, you have to return
Thats all – in a couple of days it will be forgotten
If you never go out you won’t get the chance to learn that panic is actually just
scary but not harmful in any way
Right now your fear is based on misinterpretations about the symptoms
remember that – you are actually mistaken
you THINK that the symptoms are dangerous but its not actually true
and that’s why the feelings keep going – u get stuck in the cycle of fear
Feel right now that it is your OWN misinterpretations – your OWN catsatrophising
that is the ONLY problem
Your body is not in danger – your mind is not in danger
you just THINK it is
there is no separate problem happening in your body or mind
its all just a very simple mistake
harmless symptoms arise – mind gets frightened – body responds – fight or flight
symptoms increase and so on
frightening yes – but not harmfull – AT ALL
Remember that now you can PRACTICE – if you feel anxious you can bring all your
new understanding and skills to mind
What is the worst thing about having panic outside.
You think you will collapse – no one has ever collapsed because of a panic attack
You think you will not be able to move – ok – if you felt that then what?
Instead of picturing a catastrophe – picture the more likely outcome – someone
would ask are you ok – you would say no – i don’t feel very well – they would offer
help – someone would come and get you.
That is the worst case scenario
It might be distressing – but it’s not life threatening
You think going out will lead to a huge panic attack – as distressing as that can feel
– it is not actually harmful to you – a panic attack, no matter how severe cannot do
you any actual harm.
Ok you would rather NOT have the experience but you are learning that avoidance
is keeping the panic on hold so it is in your best interest to gradually face the fear
and that may inculde experiencing some anxiety.
Now that you have a new understanding and coping skills you will find it easier to
go towards situations that you fear.