Nastasia

Decided to follow the following plan: Thought: I have a physical problem. Response: this is just health anxiety thought, defuse and let go. Exposure: accepting that there is a chance that it is a real thought about physical ailment. ERP: bringing the images of docs telling me I am sick

Thanks for replies guys ❤️ I found the following exposure technique in a book. "Gradually allowing yourself to have thoughts about illness and even death may also be an important part to your recovery. While it may seem strange, if your current behaviour is “avoiding thinking about my death” then your goal might be “to write a will” or “to plan my funeral”. Or, if your behaviour is “to not let myself think about having Multiple Sclerosis”, then your goal may be “to read a book about Multiple Sclerosis” or “to write a story about being diagnosed with Multiple Sclerosis”. Working on goals such as these allows you to gradually confront your feared thoughts, and to reduce the unhelpful thought suppression that often accompanies such thoughts. As already suggested, it is impossible for anyone to have a 100% guarantee that they are of perfect health. Yet, this uncertainty is something that all human beings must learn to tolerate. Unfortunately, the act of excessive checking and reassurance seeking ultimately stops us from building up this tolerance and accepting that our health is uncertain. Instead we spend a lot of our time preoccupied with trying to rid ourselves of this uncertainty (via checking and reassurance), instead of sitting with the uncertainty and building our tolerance. One way to break this Reassurance Cycle is to reduce our checking and reassurance behaviours to a more helpful level, and to practice tolerating and accepting some of the uncertainty and anxiety that goes along with not checking or seeking reassuring information." I don't know now how to combine these 2 helpful approaches - defusing and doing the exposure."Thoughts are just thoughts that come and go" and "yes I can accept the uncertainty and possibility and sit with the uncertainty" is kinda controversial because in the 1st case we are putting our hands off the thought content and in the 2nd case we are working with this content.

Yes, I am familliar with ACT, I even have a book https://www.amazon.com/Chad-LeJeune-PhD-Worry-Trap/dp/B00N4G1KR4 ACT has always hepled me to deal with OCD, but it seems it's time to try it with health anxiety. When you are too analytical, challenging might not always work for you. Yes, I always have the thought - but what if (haha what-ifs are classic) these thoughts really are not just thoughts and are saving you from danger? What helps is accepting the small risk and choosing to disregard the thought.

Hey.:) still struggling with health anxiety. I'm using the principles of CBT to treat myself. So basically CBT suggests challenging irrrational thoughts and demanding objective proof of their legitimacy. But even after I use some thought challenging worksheets and see all the evidence against the fearful thought, I still don't believe the evidence. It's hard to believe that it's a worry problem. The thought keeps coming and telling "why you don't have evidence I am true? You do". Maybe the thing is that we should demand objective proof. But what are the criteria for objective proof? How to tell if the evidence is substantial?

Hi Grace! You had a CT scan, did it show anything? It looks like all you are experiencing are just symptoms of anxiety. When I'm anxious I can also feel like that. It's just your anxiety asking you questions which you shouldn't in fact answer. "What-if", how common it is.

Hi! No. You don't need confirmation. Your anxiety needs it. And when you get this reassurance, your brain will find something else to worry about. This is the way our brain works. It sees the situation as "danger". Thoughts are just thoughts. We look at life, and situations through distorted lenses. Just because we think this situation or object is dangerous doesn't mean that is how it really is. First of all - stop chasing reassurance and asking other people. Only you can help yourself. Second - trust your doctor. This is very typical of us, sufferers, to think - OMG what if they missed smth. But this is all anxiety. Third - try to look at the thought in a realistic and balanced way. Have you confused a thought with a fact? Is there substantial evidence for your thought? Are you attempting to interpret this situation without all the evidence? What are the facts in this situation and what are your own feelings and interpretations? I know it is not easy, but if I could do it - you can do it too.

Hi! 2lbs is nothing! Everyone’s weight varies even throughout the day. Weight can temporarily decrease due to dehydration, exercise, illness, low-carbohydrate intake, voiding (urine and feces) and even STRESS! When I'm stressed I can lose a lot of weight. But I'm giving you reassurance now. I know. This is just anxiety talking. Stop giving the thoughts so much importance.

Hi guys! ❤️ Just wanted to share with you my sadness. Sometimes I feel depressed because of how ignorant many therapists are about OCD and anxiety disorders. In CIS countries esp. And I also don’t see any people who are entirely symptoms free in any internet group or social media. What upsets me most is that there are no internet communities which are really aimed at TREATMENT where ppl not only cry and discuss how bad they are. It's a road to nowhere. I guess ppl who are cured don't go to such communities. So much frustration and lack of understanding! I've been managing my anxiety on my own because in my country I have no access to therapy. Online therapy costs 250-400$, 12 sessions. Imagine average salary in my country is 250$ a month. This situation with mental health discourages me so much. :(((

Just need to vent. Sorry guys. ❤️ Tying to find out where my mind stucks. Ok, so: Chasing every symptom and trying to control is not productive, because it won't be a life. I choose a calm life over running in attempts to control everything. (right here my minds stucks! how can anything be more important then safety?) Ok ----> it is impossible to achieve 100% safety even running to doctors. I CHOOSE LIFE OVER LITTLE RISKS. I love you all for being with me and for your support. ❤️ We will win, I know.

My brain is telling "Unlike other irresponsible ppl, you have the chance to prevent the worst outcome, and you are doing nothing". Still struggling. :(((

my brain brings up the memory of ppl not managing and dying of the consequences. But I know it's another uncertainty intolerance which can be eliminated with complete acceptance.

When faced with uncertainty, you have the responsibility of making a choice: -Do you assume the worst, and fill yourself with anxiety each time life throws uncertainty your way -Or do you assume that it's not a sure thing until proven otherwise and that you'll manage as you always have in life and as everyone else manages and you choose not to chase every possible fire since you want a life of calm

It seems in my case it is anxiety. Because my brain is telling me that even the small chance is dangerous and I'm irresponsibly sitting there doing nothing and I should run to the doctors. I decided to tell myself the following: - accept that there's always a small chance for everything. And I decide to TAKE this small risk. If I run to doctors because of every sensation I won't be living a full life. - it’s a need for control, and the connection that giving up control could lead to catastrophic consequences. I cannot control everything. Listen to the same thought in a funny cartoon characters voice as you go through the day and notice how you perceive it then.

@Mark G @mollyfin Thanks for answering! My brain is just telling me that small chances is NOT a reason not to react and pay attention.

Hi!) I'm in the process of CBT. And my mind now is telling me "How can I accept that these thoughts have no evidence if there's a small chance of this worst case scenario? Am I endangering myself?". I suppose I should take the risk. ?