I just started doing DBT worksheets at home. Reading mindfulness techniques and things like that have really been helping me. Yesterday there was a small catastrophe and I had a panic attack. It was over something very small and I wasn’t really in danger, but my boyfriend was really upset that something like this sent me into a panic. 

I tried to defend myself and my emotions but he only would say I wasn’t in real danger and it’s not his fault for me feeling this way. 

He was driving and something outside the car was the stressor. When I began to panic, he knew it was happening and did not move the car or roll up my window. He left me stuck in this panic and he feels no remorse whatsoever. 


Anyway, I’m doing some DBT analyzing this panic attack and how I could have prevented the 3 hour argument that followed. 

I feel like all I’m doing is writing “relax and control my emotions” as the solutions or “ dont say anything” and things like that. I feel put down by this. My emotions are part of who I am. They make up a lot of who I am. I feel like these sheets are just making me compliant. 

Any advice for DBT solutions or perspective on this feeling?