Hi guys, I have Panic Disorder (off and on since childhood) and the past year’s events have made me super sensitive. I’ve been going to therapy since October and have recently been feeling great so I wanted to push myself to do things that make me anxious because I really miss living a “normal” life. I went out with my friend and had a great time, making sure I was being cautious due to COVID and using some breathing techniques and keeping my anxious thoughts in check. 

Unfortunately after I got home I had a couple panic attacks trying to go to bed. The stress from the day hit me all at once. I was exhausted and hungry so I had a snack and doodled a little on my iPad until I fell asleep. I was able to calm my thoughts and it was milder than my attacks that drove me to seek professional help (constant vomiting, hyperventilating) but I still got all the other symptoms out of no where and reminded me of how bad it feels and that I’m still not fully “recovered”. Today, while I feel better I’m just a little discouraged. My therapist is great with CBT but she hasn’t been able to give me much advice on exposure and how to work my way up to doing Normal Things again. I really want to go out and socialize, go on trips and enjoy life but I don’t want to stress myself out. 

Where do I start? How can I ease my way into doing scary things and facing triggers without causing a relapse? I’ve done a lot of work but I worry that all it will take is one stressful day or bad situation and I’ll be back at square one. ANY ADVICE OR RESOURCES ARE VERY MUCH APPRECIATED. IF YOU HAVE ANY QUESTIONS FOR ME LET ME KNOW! WE’RE IN THIS TOGETHER!