TRANSCRIPTION OF AUDIO
PUSHING YOUR BOUNDARIES
The most important part of recovery is putting your understanding into PRACTICE
Each day it is ESSENTIAL that you move TOWARDS your fear even slightly
It is daily repetitive practice that speeds recovery
Think about where you are as far as practicing
Do you still hold back? – are you still avoiding?
Are you doing some small exposure EVERY day?
If you aren’t – then your fear will remain on hold
Don’t beat yourself up about this – it’s ok – it’s understandable – panic is a scary
thing
You aren’t doing yourself any actual harm by avoiding
You simply aren’t allowing yourself to get past your fear
What is holding you back?
Do you keep putting it off?
Are you expecting it to all just dissappear without exposure practice – most likely it
wont
Did you do too much last time you tried exposure? – Did that put you off?
maybe you need to read about exposure again – particularly FEAR HEIRARCHIES
better to do 10 seconds of exposure every day than none at all
Start again – it’s never too late – whatever has happened up to now is just what has
happened
Accept that and move forward
Start a new worksheet
Write down all the places you feel you are stuck
work out your avoidance and your safety behaviour
This is the way forward. So many people think they will never get better but they
DO.
You need to break through the initial fear barrier
To begin with yes – you will get anxious
But if you plan it carefully and GRADUALLY you WILL be able to do SOME exposure
And the more exposure you do the easier it gets and after some time your fear
lessens
And when you lose your fear of panic – IT STOPS HAPPENING
it is ONLY your fear of these sensations that is the problem
And ironically it is your FEAR that causes more sensations
and all the time you are never in any ACTUAL danger
It’s a MISTAKE
But you can ONLY REALLY learn this through putting it to the test
Knowlege isn’t enough – Ultimately you need to learn from EXPERIENCE
Then you will KNOW DEEP DOWN that it is REALLY true that this IS just anxiety
Then slowly you just let the sensations happen
and the less you react the quicker the sensations pass and your confidence grows
But you need to do it – Why put it off till tomorrow.