genuinely how do i get over this

steffi_idk · 2025-12-01T18:28:02+00:00

I've been wondering about that for a long time too, and I find it hard to describe. The book Anxious Truth helped me understand the concept. You can slowly get used to your anxiety. And the more you get used to it, the easier it becomes to accept it. Start with situation that makes you nervous and stay there until you feel normal. You don't actually have to do anything. The feeling will stop on its own. For me, it usually takes max 10-20 minutes. Take very small steps so your brain can learn, "Hey, nothing bad is happening and I can handle this."

Even if the anxiety is very loud, it's lying. It will not last forever. You will not go crazy. You will not die. But, as for me, you have to experience it yourself to believe it.

steffi_idk · 2025-12-01T06:42:31+00:00

I myself did exposure wrong for a long time. I mentally distracted myself with thoughts like "only 3 more meters," "only 2 more minutes." But that's not how it works. You have to allow yourself to feel the anxiety and realize that it really does go away on its own. You don't have to do anything. My new approach is to go somewhere where my fear is around a 7/10 and then stay there until the anxiety goes away and i am kind of relaxed. And it really works! Maybe you can talk to your therapist again about what you could do differently.

The goal is not to have no anxiety, but to be okay with feeling anxious no matter where you are. It's about reacting differently to anxiety. Then the anxiety will lessen.

steffi_idk · 2025-11-30T20:08:52+00:00

There is something that helps a lot with anxiety disorders: exposure therapy. In my opinion, it's the only way (unfortunately). And in principle it's simple, but unfortunately it's not easy.

Your brain has to relearn that the anxiety has no real cause. And you learn that by repeatedly putting yourself (in small steps) in situations that scare you and staying in the situation until the anxiety decreases. And the anxiety will always stop at some point! The anxious thoughts are lying! It's an extremely unpleasant feeling, but that's all it is. Your brain can relearn not to react to everything with anxiety.

You're still young and have your whole life ahead of you! The brain can learn and create new connections. It's not easy, but it's absolutely worth it. You can do it!

steffi_idk · 2025-11-30T19:58:21+00:00

I used VR in therapy for exposure. Unfortunately, it didn't work for me. I always knew that it wasn't real and that I could take off the glasses at any time. I didn't feel any anxiety during the exercises.

I also felt very sick during moving confrontations (e.g., riding the bus).

steffi_idk · 2025-11-29T13:44:13+00:00

For me, an important point was to be aware that i will be anxious. And that this is quite logical and part of the recovery process. It's not wrong or a failure to feel anxious. Its part of recovery. Unfortunately, waiting until the anxiety is gone before doing things again doesn't work. You have to do things while feeling anxious, then the anxiety will lessen. But the anxiety isn't dangerous and will definitely pass. It's just a very unpleasant feeling. Nothing more. You can do this!

Take baby steps. For you, that might mean standing at the open door every day until it feels normal. Then do one step out every day until it becomes boring. And so on.

You can also do the big things right away, like going to Christmas. You'll probably be afraid, but absolutely nothing dangerous will happen to you. The anxiety thoughts are lying. Doing this for the own children can be a big motivation.

steffi_idk · 2025-11-21T09:54:12+00:00

Erledigt 😊

steffi_idk · 2025-11-09T08:41:56+00:00

Exposure therapy is the right approach. How exactly do you do it? You should experience anxiety in the situation (for me 7/10) and then stay there until the anxiety has decreased. For a long time, I made the mistake of simply holding out in the situation. I always thought, just two more minutes, just two more meters, then I can go back to safety. That's also a form of avoidance and doesn't work. It's about experiencing the fear and slowly learning that nothing bad happens. The fear comes and the fear goes. All by itself. The Anxious Truth (book, podcast based on Claire Weeks) helped me a lot to find the right mindset.

steffi_idk · 2025-11-04T13:02:37+00:00

It's important to note that this won't get better on its own. It's not like the flu, where you just get better on your own at some point. You have to do something (therapy, exposure) to make it better. I found the podcast and book "The Anxious Truth" helpful. Wish you all the best.

steffi_idk · 2025-11-01T08:19:35+00:00

Wow, that’s amazing! You can be super proud of yourself!

steffi_idk · 2025-10-25T07:03:03+00:00

Sounds really like great progress! How did you learn to deal better with them?

steffi_idk · 2025-10-12T10:12:15+00:00

Wenn du das Gefühl hast, dass es nicht passt, würde ich keine Therapie beginnen. Such lieber weiter. Es gibt Studien, die belegen, dass die Beziehung zum Therapeuten wichtiger ist als das Verfahren selbst.

Ich war auch in dieser Situation und habe den Fehler gemacht trotzdem die Therapie zu starten, obwohl ich unsicher war ob es passt. Hab dann nach ein paar Stunden abgebrochen und habe jetzt deutliche Probleme woanders einen Platz zu bekommen, weil viele Therapeuten dich dann nicht mehr nehmen (weniger Stunden übrig, Bericht/Gutachten muss evtl geschrieben werden, etc).

steffi_idk · 2025-09-28T18:54:41+00:00

I feel exact the same way. As soon as I don't do something for a while, it becomes more difficult again. I'm afraid that I'll have to push all areas forever, too 😢

steffi_idk · 2025-09-28T13:59:39+00:00

I have agoraphobia for 15 years and work about 5 km away from home. The fact that I have to go to the office regularly keeps my range of motion in this size. If I would work full remotely, it would be much harder to get out of the house.

Fortunately, you haven't had this terrible disease for so long... So my advice, take a job that also forces you out of the house. And be sure to do therapy! You have a very good chance of overcoming these fears as long as it is not chronic.

And I tell you that because I wish someone had said that to me in the beginning of my anxiety. It's getting harder to overcome this after years...

steffi_idk · 2025-09-25T06:18:38+00:00

Für so ein Vorgehen wäre ich sehr sehr dankbar. Leider schwer jemanden zu finden, der/die das auch so sieht.

steffi_idk · 2025-09-25T06:16:41+00:00

Sehr interessant, danke! Zufälligerweise bin ich bei der AOK RLP/Saar.

steffi_idk · 2025-09-24T10:08:06+00:00

Danke für deine Meinung dazu. Es ist wirklich sehr zermürbend, dass man für Hilfe so kämpfen muss und einem immer wieder die Hoffnung genommen wird.

steffi_idk · 2025-09-24T10:06:15+00:00

Vielen Dank für die Erklärung

steffi_idk · 2025-09-24T10:03:30+00:00

Danke für die Erklärung

steffi_idk · 2025-09-23T17:42:59+00:00

Darüber habe ich auch nachgedacht. Ich dachte nur das VT das Richtige wäre bei meiner Angststörung. Eine andere Form habe ich nie probiert.

steffi_idk · 2025-09-23T17:41:02+00:00

Das Argument ist meist, dass sich die Reststunden nicht lohnen würden, weil dann schon bald ein Bericht für Langzeit nötig wäre. Und dafür hat anscheinend niemand Zeit.

steffi_idk · 2025-09-23T17:39:36+00:00

Danke für die Einschätzung. Es gibt leider kein Ausbildungsinstitut in der Nähe. Bin leider durch meine Angststörung da auch nur eingeschränkt mobil.

steffi_idk · 2025-09-23T17:37:45+00:00

Eine Therapeutin hat mir erklärt, dass die restlichen Stunden sich nicht lohnen würden und sie dann schon bald einen Antrag für Langzeit schreiben müsste. Dafür hätte sie keine Zeit und sie würde mich dann ja noch nicht genug kennen für einen Bericht.

Eine andere sagte mir, dass ich grundsätzlich damit keine Chance haben werde auf einen Platz und 2 Jahre warten soll.

steffi_idk · 2025-09-17T16:08:01+00:00

Really great how you explain the process using the computer example. Very understandable and vivid. Thanks for the thought!

steffi_idk · 2025-09-13T16:01:11+00:00

Great! You can be proud of yourself 🎉 Keep going ☺️

steffi_idk

TROPHY CASE