Nastasia 44 Posted July 28, 2019 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? Quote Share this post Link to post Share on other sites
Leah1976 301 Posted July 28, 2019 I did CBT and I was having the same issue. The one thing that is "working" for me now is ACT, acceptance and commitment therapy. Basically it says that we can't control our thoughts, they come and go but we need to realize that they are only thoughts.... they are not our reality.... so changing the way we react to them, is the key! I'm using this workbook right now and its helping me: https://smile.amazon.com/Break-Free-Acceptance-Commitment-Overcoming/dp/1623158206/ref=sr_1_8?keywords=act+therapy+books&qid=1564319470&s=gateway&sr=8-8 Take a look at this video as well. There are other videos that has been helping me I will post later. 1 Quote Share this post Link to post Share on other sites
bin_tenn 1252 Posted July 28, 2019 4 minutes ago, Leah1976 said: I did CBT and I was having the same issue. The one thing that is "working" for me now is ACT, acceptance and commitment therapy. Basically it says that we can't control our thoughts, they come and go but we need to realized that they are only thoughts.... they are not our reality.... so changing the way we react to the, is the key! I m using this workbook right now and its helping me: https://smile.amazon.com/Break-Free-Acceptance-Commitment-Overcoming/dp/1623158206/ref=sr_1_8?keywords=act+therapy+books&qid=1564319470&s=gateway&sr=8-8 Take a look at this video as well. There are other videos that has been helping me I will post later. I didn't realize ACT was the term for it, but this is essentially how I've dealt with my anxiety over the past year and a half or so. These ideas, that these thoughts are just thoughts that come and go, and we need to change how we react to them, are the things my therapist and I talked a lot about. It's been very helpful for me as well, which is why I also recommend it to others. 1 Quote Share this post Link to post Share on other sites
bin_tenn 1252 Posted July 28, 2019 20 minutes ago, Nastasia said: 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? I was going to point out pretty much the same stuff Leah did until I saw her reply, so instead I'll just second what she said. Also, challenging the irrational thoughts is indeed helpful, but I don't know that it's much use on its own. There are so many components of CBT, and, when combined, they are often very helpful. Quote Share this post Link to post Share on other sites
Mrsrpmddo 222 Posted July 28, 2019 Same here, I’ve tried c t so many times. Spent a fortune on books therapist programs. Hasn’t worked for me at all.im going to look into the act therapy Quote Share this post Link to post Share on other sites
bin_tenn 1252 Posted July 28, 2019 I just looked into ACT, and I believe that's essentially what my therapist and I have done. Sounds very much like what we've talked about. I told her though that I don't really care to focus on labels and what the technique is called (CBT or whatever else). I just want to focus on the techniques that can possibly help me. If you're doing self help, I guess you can't really avoid focusing on what type of therapy it is. However, I think it would be beneficial to not restrict yourself to one form of therapy. Instead, find the tools from each one that work, and use them together. The more you know, the better off you are. I feel like restricting the techniques you use will do more harm than good. If that makes sense? 1 Quote Share this post Link to post Share on other sites
Nastasia 44 Posted July 28, 2019 5 hours ago, Leah1976 said: I did CBT and I was having the same issue. The one thing that is "working" for me now is ACT, acceptance and commitment therapy. Basically it says that we can't control our thoughts, they come and go but we need to realize that they are only thoughts.... they are not our reality.... so changing the way we react to them, is the key! 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. 4 hours ago, bin_tenn said: These ideas, that these thoughts are just thoughts that come and go, and we need to change how we react to them, are the things my therapist and I talked a lot about. 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. Quote Share this post Link to post Share on other sites
Mrsrpmddo 222 Posted July 28, 2019 My problem is when I’m having what I think is really a symptom of something, I just can’t make my mind. Believe anything but the worse outcome. It’s so exhausting! I’m always like I know nothing ever came of all the other stuff, but you’re getting older what if this time it really is something 1 Quote Share this post Link to post Share on other sites
armeade25 133 Posted July 28, 2019 IMO, combining multiple different types of therapy can be helpful. My therapist picks and chooses which practical methods work from each. A little CBT, a little ACT and some mindfulness have been effective for me. I like a hybrid form of therapy I guess! 2 Quote Share this post Link to post Share on other sites
Nastasia 44 Posted July 29, 2019 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. Quote Share this post Link to post Share on other sites
Nastasia 44 Posted July 29, 2019 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 Quote Share this post Link to post Share on other sites