New to group and ACT and advice/question

[Guest guest]

Hi,

I am new to the group and to ACT. I have recently begun reading/doing the ACT

workbook titled " The Mindfulness & Acceptance Workbook. " I little about my

history. I have struggled with anxiety for many years and quite successful at

living a productive life and keeping it from inhibiting my life too much. Until

over the last 6 months my insomnia became really bad along with my anxiety. I

have been working with a cognitive behavior therapist to deal with panic attacks

and insomnia. It has been helpful in some ways but in many ways it has left me

with much more panic and anxiety than I ever had before. A lot of my anxiety

since doing CBT has been triggered by doing the breathing exercises which seem

to cause me to hyperventilate and not calm me down as they are designed to do.

Which brings me to why I'm writing this.. I am very excited about ACT and feel

it will be really helpful to me however, every time any of the exercises advise

" taking a deep breath " or " focusing on one's breathing, " I become super anxious

and begin to have the sensations of a panic attack. I have read numerous books

on mindfulness and done several meditation retreats and feel it really speaks to

our human existence and offers the wisest framework for living this life.

However, I always get stuck at the breathing and really feel lately that I am

completely doomed because I can't be with my breath or I totally freak out and

the very thing that is " supposed " to help me triggers me to panic and obsess

over my breathing. Lately I have become so obsessed by my breathing I can hardly

read a book or do anything that causes me to notice my breathing or I will start

to panic. I know this probably sounds ridiculous and many may not have the same

concerns, I'm just wondering if in fact anyone has had this type of experience

and if so if they have any advice because I really want to to do this work but

feel paralyzed by fear that I am only making my situation worse by continually

doing activities that cause me to obsess over my breath and panic.

Any advice in this area would be really help. I realize avoiding my breath and

the panic is the way to go, but I am unsure how to wisely do these exercises

that often use the breath as an anchoring tool. I'm feel so scared that I will

never be able to cope with my anxiety because of these feelings. Very sorry for

long winded post.

Thank you kindly,

Leigh

[Guest guest]

Hey Leigh, welcome! Your tale sparked a vague memory about induced panic attacks in pursuit of exposure therapy. I think the idea was to experience directly the fact that this distressing dysregulation of breathing was self-correcting and not dangerous. Don't quote me on any of this, but I was wondering if you had ever tried anything similar?D

Hi,

I am new to the group and to ACT. I have recently begun reading/doing the ACT workbook titled "The Mindfulness & Acceptance Workbook." I little about my history. I have struggled with anxiety for many years and quite successful at living a productive life and keeping it from inhibiting my life too much. Until over the last 6 months my insomnia became really bad along with my anxiety. I have been working with a cognitive behavior therapist to deal with panic attacks and insomnia. It has been helpful in some ways but in many ways it has left me with much more panic and anxiety than I ever had before. A lot of my anxiety since doing CBT has been triggered by doing the breathing exercises which seem to cause me to hyperventilate and not calm me down as they are designed to do. Which brings me to why I'm writing this.. I am very excited about ACT and feel it will be really helpful to me however, every time any of the exercises advise "taking a deep breath" or "focusing on one's breathing," I become super anxious and begin to have the sensations of a panic attack. I have read numerous books on mindfulness and done several meditation retreats and feel it really speaks to our human existence and offers the wisest framework for living this life. However, I always get stuck at the breathing and really feel lately that I am completely doomed because I can't be with my breath or I totally freak out and the very thing that is "supposed" to help me triggers me to panic and obsess over my breathing. Lately I have become so obsessed by my breathing I can hardly read a book or do anything that causes me to notice my breathing or I will start to panic. I know this probably sounds ridiculous and many may not have the same concerns, I'm just wondering if in fact anyone has had this type of experience and if so if they have any advice because I really want to to do this work but feel paralyzed by fear that I am only making my situation worse by continually doing activities that cause me to obsess over my breath and panic.

Any advice in this area would be really help. I realize avoiding my breath and the panic is the way to go, but I am unsure how to wisely do these exercises that often use the breath as an anchoring tool. I'm feel so scared that I will never be able to cope with my anxiety because of these feelings. Very sorry for long winded post.

Thank you kindly,

Leigh

[Guest guest]

Hi Leigh,

I'm a yoga teacher - when someone gets panicky around breathing meditations or of the breath generally - I would usually advise changing your focus to an external focus like sound, Or a visualisation like a mountain to bring stability. Alternatively, you could use a 'mantra' - word, over and over. If I were you I would forget about the breathing for now and come back to it when you feel a bit more 'grounded'. And.....watch what your mind is doing over this issue!

Apologies if I have repeated what others have said - haven't had time to read all replies.

Good luck

simone

To: ACT_for_the_Public Sent: Friday, 27 January 2012, 3:59Subject: New to group and ACT and advice/question

Hi, I am new to the group and to ACT. I have recently begun reading/doing the ACT workbook titled "The Mindfulness & Acceptance Workbook." I little about my history. I have struggled with anxiety for many years and quite successful at living a productive life and keeping it from inhibiting my life too much. Until over the last 6 months my insomnia became really bad along with my anxiety. I have been working with a cognitive behavior therapist to deal with panic attacks and insomnia. It has been helpful in some ways but in many ways it has left me with much more panic and anxiety than I ever had before. A lot of my anxiety since doing CBT has been triggered by doing the breathing exercises which seem to cause me to hyperventilate and not calm me down as they are designed to do. Which brings me to why I'm writing this.. I am very excited about ACT and feel it will be really helpful to me however, every time any of the exercises advise

"taking a deep breath" or "focusing on one's breathing," I become super anxious and begin to have the sensations of a panic attack. I have read numerous books on mindfulness and done several meditation retreats and feel it really speaks to our human existence and offers the wisest framework for living this life. However, I always get stuck at the breathing and really feel lately that I am completely doomed because I can't be with my breath or I totally freak out and the very thing that is "supposed" to help me triggers me to panic and obsess over my breathing. Lately I have become so obsessed by my breathing I can hardly read a book or do anything that causes me to notice my breathing or I will start to panic. I know this probably sounds ridiculous and many may not have the same concerns, I'm just wondering if in fact anyone has had this type of experience and if so if they have any advice because I really want to to do this work but feel paralyzed by

fear that I am only making my situation worse by continually doing activities that cause me to obsess over my breath and panic. Any advice in this area would be really help. I realize avoiding my breath and the panic is the way to go, but I am unsure how to wisely do these exercises that often use the breath as an anchoring tool. I'm feel so scared that I will never be able to cope with my anxiety because of these feelings. Very sorry for long winded post. Thank you kindly, Leigh

[Guest guest]

Hi Leigh

I think Darrell's suggestion has real merit here. By avoiding things that set

off your panic reaction, you are reinforcing the very thing that causes you to

fear them. It's a vicious circle. Is there any way you can allow yourself to

experience the feelings of panic, say by having a supportive friend with you,

and as Darrell says, experience the fact that no harm will actually come to you,

and that they do in fact resolve themselves over time? Maybe you'll even find

you can step back a little and watch the panic symptoms a bit like a scientist -

" oh yeah, here's the racing heart, the sweating " etc etc - they are after all

*just* bodily processes, which your mind is attaching catastrophic stories to.

Easier said than done I know, but it seems like a possible way through. I hope

you don't think I'm being dismissive of your situation.

All the best

Kate

>

> > Hi,

> >

> > I am new to the group and to ACT. I have recently begun reading/doing the

ACT workbook titled " The Mindfulness & Acceptance Workbook. " I little about my

history. I have struggled with anxiety for many years and quite successful at

living a productive life and keeping it from inhibiting my life too much. Until

over the last 6 months my insomnia became really bad along with my anxiety. I

have been working with a cognitive behavior therapist to deal with panic attacks

and insomnia. It has been helpful in some ways but in many ways it has left me

with much more panic and anxiety than I ever had before. A lot of my anxiety

since doing CBT has been triggered by doing the breathing exercises which seem

to cause me to hyperventilate and not calm me down as they are designed to do.

Which brings me to why I'm writing this.. I am very excited about ACT and feel

it will be really helpful to me however, every time any of the exercises advise

" taking a deep breath " or " focusing on one's breathing, " I become super anxious

and begin to have the sensations of a panic attack. I have read numerous books

on mindfulness and done several meditation retreats and feel it really speaks to

our human existence and offers the wisest framework for living this life.

However, I always get stuck at the breathing and really feel lately that I am

completely doomed because I can't be with my breath or I totally freak out and

the very thing that is " supposed " to help me triggers me to panic and obsess

over my breathing. Lately I have become so obsessed by my breathing I can hardly

read a book or do anything that causes me to notice my breathing or I will start

to panic. I know this probably sounds ridiculous and many may not have the same

concerns, I'm just wondering if in fact anyone has had this type of experience

and if so if they have any advice because I really want to to do this work but

feel paralyzed by fear that I am only making my situation worse by continually

doing activities that cause me to obsess over my breath and panic.

> >

> > Any advice in this area would be really help. I realize avoiding my breath

and the panic is the way to go, but I am unsure how to wisely do these exercises

that often use the breath as an anchoring tool. I'm feel so scared that I will

never be able to cope with my anxiety because of these feelings. Very sorry for

long winded post.

> >

> > Thank you kindly,

> > Leigh

> >

> >

>

[Guest guest]

I would run it by your doc or therapist, too. Likely there is a lot of experience available to smooth the road!D

Hi Leigh

I think Darrell's suggestion has real merit here. By avoiding things that set off your panic reaction, you are reinforcing the very thing that causes you to fear them. It's a vicious circle. Is there any way you can allow yourself to experience the feelings of panic, say by having a supportive friend with you, and as Darrell says, experience the fact that no harm will actually come to you, and that they do in fact resolve themselves over time? Maybe you'll even find you can step back a little and watch the panic symptoms a bit like a scientist - "oh yeah, here's the racing heart, the sweating" etc etc - they are after all *just* bodily processes, which your mind is attaching catastrophic stories to.

Easier said than done I know, but it seems like a possible way through. I hope you don't think I'm being dismissive of your situation.

All the best

Kate

>

> > Hi,

> >

> > I am new to the group and to ACT. I have recently begun reading/doing the ACT workbook titled "The Mindfulness & Acceptance Workbook." I little about my history. I have struggled with anxiety for many years and quite successful at living a productive life and keeping it from inhibiting my life too much. Until over the last 6 months my insomnia became really bad along with my anxiety. I have been working with a cognitive behavior therapist to deal with panic attacks and insomnia. It has been helpful in some ways but in many ways it has left me with much more panic and anxiety than I ever had before. A lot of my anxiety since doing CBT has been triggered by doing the breathing exercises which seem to cause me to hyperventilate and not calm me down as they are designed to do. Which brings me to why I'm writing this.. I am very excited about ACT and feel it will be really helpful to me however, every time any of the exercises advise "taking a deep breath" or "focusing on one's breathing," I become super anxious and begin to have the sensations of a panic attack. I have read numerous books on mindfulness and done several meditation retreats and feel it really speaks to our human existence and offers the wisest framework for living this life. However, I always get stuck at the breathing and really feel lately that I am completely doomed because I can't be with my breath or I totally freak out and the very thing that is "supposed" to help me triggers me to panic and obsess over my breathing. Lately I have become so obsessed by my breathing I can hardly read a book or do anything that causes me to notice my breathing or I will start to panic. I know this probably sounds ridiculous and many may not have the same concerns, I'm just wondering if in fact anyone has had this type of experience and if so if they have any advice because I really want to to do this work but feel paralyzed by fear that I am only making my situation worse by continually doing activities that cause me to obsess over my breath and panic.

> >

> > Any advice in this area would be really help. I realize avoiding my breath and the panic is the way to go, but I am unsure how to wisely do these exercises that often use the breath as an anchoring tool. I'm feel so scared that I will never be able to cope with my anxiety because of these feelings. Very sorry for long winded post.

> >

> > Thank you kindly,

> > Leigh

> >

> >

>

[Guest guest]

LeighWelcome Mindful focusing on the breath isn't about relaxation. For many and for me when I first started it inceased my anxiety. What I found helpful in calming myself was an external focus like observing an item in detail and touching. Let me try and give you example, take a quick piece of cloth hold it in your hand observe the colors closely see if you can notice where 1 color in any other begins noticed any areas of variation in color as you touch the cloth see if you can feel the difference between the colors notice the texture of the cloth on your fingertips etc. You can also is a sitting type of of mindfulness meditation where you see if you can notice how your clothes feel on your skin at various locations. You might see if you can notice how the air feels against your skin perhaps on your face or arms. You might want to try mindful eating. I tend give you mindfulness as 2 types internal and external focus. Physiologically if I'm over stimulated internally I use an external focus and then I work in to the internal focus. A lot of times I combine the 2 training my attention external internal. My intention with this response isn't to fix just share what has worked for me. When I first started my journey I wasn't comfortable in my own skin and these are some of the things that helped me. Glad ur hereBeverly Connected by DROID on Verizon Wireless New to group and ACT and advice/question Hi, I am new to the group and to ACT. I have recently begun reading/doing the ACT workbook titled " The Mindfulness & Acceptance Workbook. " I little about my history. I have struggled with anxiety for many years and quite successful at living a productive life and keeping it from inhibiting my life too much. Until over the last 6 months my insomnia became really bad along with my anxiety. I have been working with a cognitive behavior therapist to deal with panic attacks and insomnia. It has been helpful in some ways but in many ways it has left me with much more panic and anxiety than I ever had before. A lot of my anxiety since doing CBT has been triggered by doing the breathing exercises which seem to cause me to hyperventilate and not calm me down as they are designed to do. Which brings me to why I'm writing this.. I am very excited about ACT and feel it will be really helpful to me however, every time any of the exercises advise " taking a deep breath " or " focusing on one's breathing, " I become super anxious and begin to have the sensations of a panic attack. I have read numerous books on mindfulness and done several meditation retreats and feel it really speaks to our human existence and offers the wisest framework for living this life. However, I always get stuck at the breathing and really feel lately that I am completely doomed because I can't be with my breath or I totally freak out and the very thing that is " supposed " to help me triggers me to panic and obsess over my breathing. Lately I have become so obsessed by my breathing I can hardly read a book or do anything that causes me to notice my breathing or I will start to panic. I know this probably sounds ridiculous and many may not have the same concerns, I'm just wondering if in fact anyone has had this type of experience and if so if they have any advice because I really want to to do this work but feel paralyzed by fear that I amonly making my situation worse by continually doing activities that cause me to obsess over my breath and panic. Any advice in this area would be really help. I realize avoiding my breath and the panic is the way to go, but I am unsure how to wisely do these exercises that often use the breath as an anchoring tool. I'm feel so scared that I will never be able to cope with my anxiety because of these feelings. Very sorry for long winded post. Thank you kindly, Leigh

[Guest guest]

Your breath is always with you, whether you look or not.

It is there, kind and gentle.

It was there with you when you first came into this world.

It was there before the panic, the fear, the evaluation of it.

And it will be there with you until you depart this earth.

Your mind is telling you something about your breath.

That it is a harbinger of doom, of panic, of freak out, and falling apart.

But you breath just is. It was there before the panic. It was there before the mind labeling and evaluating it.

It will still be there after the mind evaluates it.

Try this.

Place one hand on your belly and the other gently on your chest.

Imagine those hands are the hands of someone you really love.

Someone who has helped you feel comforted, loved, cared for.

Really bring them to mind.

They are in your hands.

Now, close your eyes, and imagine those loving hands.

Rising and falling on your chest and belly.

See if you can notice the warmth of the loving hands on your body.

Notice the experience of your hands.

Notice sensations, feelings of warmth around them.

Notice that the loving hands gently move, up and down.

Nothing to do but to be there, touching you.

Sink into that.

For these are your hands, your touch, your warm embrace.

Open your heart and just be with your loving touch.

Just the hands. Just the touch. Just the movement as they rise and fall. Feel the warmth penetrate you.

See what your experience tells you over time.

Peace -j

From: ACT_for_the_Public [mailto:ACT_for_the_Public ]

On Behalf Of lah2125

Sent: Thursday, January 26, 2012 10:59 PM

To: ACT_for_the_Public

Subject: New to group and ACT and advice/question

Hi,

I am new to the group and to ACT. I have recently begun reading/doing the ACT workbook titled " The Mindfulness & Acceptance Workbook. " I little about my history. I have struggled with anxiety for many years and quite successful at living a productive life and

keeping it from inhibiting my life too much. Until over the last 6 months my insomnia became really bad along with my anxiety. I have been working with a cognitive behavior therapist to deal with panic attacks and insomnia. It has been helpful in some ways

but in many ways it has left me with much more panic and anxiety than I ever had before. A lot of my anxiety since doing CBT has been triggered by doing the breathing exercises which seem to cause me to hyperventilate and not calm me down as they are designed

to do. Which brings me to why I'm writing this.. I am very excited about ACT and feel it will be really helpful to me however, every time any of the exercises advise " taking a deep bre! ath " or " focusing on one's breathing, " I become super anxious and begin

to have the sensations of a panic attack. I have read numerous books on mindfulness and done several meditation retreats and feel it really speaks to our human existence and offers the wisest framework for living this life. However, I always get stuck at the

breathing and really feel lately that I am completely doomed because I can't be with my breath or I totally freak out and the very thing that is " supposed " to help me triggers me to panic and obsess over my breathing. Lately I have become so obsessed by my

breathing I can hardly read a book or do anything that causes me to notice my breathing or I will start to panic. I know this probably sounds ridiculous and many may not have the same concerns, I'm just wondering if in fact anyone has had this type of experience

and if so if they have any advice because I really want to to do this work but feel paralyzed by fear that I ! am only making my situation worse by continually doing activities that cause me to obsess over my breath and panic.

Any advice in this area would be really help. I realize avoiding my breath and the panic is the way to go, but I am unsure how to wisely do these exercises that often use the breath as an anchoring tool. I'm feel so scared that I will never be able to cope

with my anxiety because of these feelings. Very sorry for long winded post.

Thank you kindly,

Leigh

[Guest guest]

, this is beautiful. Thanks ever so much.

>

> Your breath is always with you, whether you look or not.

> It is there, kind and gentle.

> It was there with you when you first came into this world.

> It was there before the panic, the fear, the evaluation of it.

> And it will be there with you until you depart this earth.

>

> Your mind is telling you something about your breath.

> That it is a harbinger of doom, of panic, of freak out, and falling apart.

>

> But you breath just is. It was there before the panic. It was there before

the mind labeling and evaluating it.

> It will still be there after the mind evaluates it.

>

> Try this.

>

> Place one hand on your belly and the other gently on your chest.

>

> Imagine those hands are the hands of someone you really love.

> Someone who has helped you feel comforted, loved, cared for.

> Really bring them to mind.

> They are in your hands.

>

> Now, close your eyes, and imagine those loving hands.

> Rising and falling on your chest and belly.

> See if you can notice the warmth of the loving hands on your body.

> Notice the experience of your hands.

> Notice sensations, feelings of warmth around them.

> Notice that the loving hands gently move, up and down.

> Nothing to do but to be there, touching you.

> Sink into that.

>

> For these are your hands, your touch, your warm embrace.

> Open your heart and just be with your loving touch.

> Just the hands. Just the touch. Just the movement as they rise and fall.

Feel the warmth penetrate you.

>

> See what your experience tells you over time.

>

> Peace -j

>

>

> From: ACT_for_the_Public

[mailto:ACT_for_the_Public ] On Behalf Of lah2125

> Sent: Thursday, January 26, 2012 10:59 PM

> To: ACT_for_the_Public

> Subject: New to group and ACT and advice/question

>

>

>

> Hi,

>

> I am new to the group and to ACT. I have recently begun reading/doing the ACT

workbook titled " The Mindfulness & Acceptance Workbook. " I little about my

history. I have struggled with anxiety for many years and quite successful at

living a productive life and keeping it from inhibiting my life too much. Until

over the last 6 months my insomnia became really bad along with my anxiety. I

have been working with a cognitive behavior therapist to deal with panic attacks

and insomnia. It has been helpful in some ways but in many ways it has left me

with much more panic and anxiety than I ever had before. A lot of my anxiety

since doing CBT has been triggered by doing the breathing exercises which seem

to cause me to hyperventilate and not calm me down as they are designed to do.

Which brings me to why I'm writing this.. I am very excited about ACT and feel

it will be really helpful to me however, every time any of the exercises advise

" taking a deep bre! ath " or " focusing on one's breathing, " I become super

anxious and begin to have the sensations of a panic attack. I have read numerous

books on mindfulness and done several meditation retreats and feel it really

speaks to our human existence and offers the wisest framework for living this

life. However, I always get stuck at the breathing and really feel lately that I

am completely doomed because I can't be with my breath or I totally freak out

and the very thing that is " supposed " to help me triggers me to panic and obsess

over my breathing. Lately I have become so obsessed by my breathing I can hardly

read a book or do anything that causes me to notice my breathing or I will start

to panic. I know this probably sounds ridiculous and many may not have the same

concerns, I'm just wondering if in fact anyone has had this type of experience

and if so if they have any advice because I really want to to do this work but

feel paralyzed by fear that I ! am only making my situation worse by continually

doing activities that cause me to obsess over my breath and panic.

>

> Any advice in this area would be really help. I realize avoiding my breath and

the panic is the way to go, but I am unsure how to wisely do these exercises

that often use the breath as an anchoring tool. I'm feel so scared that I will

never be able to cope with my anxiety because of these feelings. Very sorry for

long winded post.

>

> Thank you kindly,

> Leigh

>

[Guest guest]

Thank you all for sharing your wise suggestions. They are really helpful. I am

looking for an ACT therapist in the bay area of California does anyone have any

experience with one in this part of the world? Thank you again and I look

forward to being a part of this group.

With Kindness, Leigh

> > >

> > > > Hi,

> > > >

> > > > I am new to the group and to ACT. I have recently begun reading/doing

the ACT workbook titled " The Mindfulness & Acceptance Workbook. " I little about

my history. I have struggled with anxiety for many years and quite successful at

living a productive life and keeping it from inhibiting my life too much. Until

over the last 6 months my insomnia became really bad along with my anxiety. I

have been working with a cognitive behavior therapist to deal with panic attacks

and insomnia. It has been helpful in some ways but in many ways it has left me

with much more panic and anxiety than I ever had before. A lot of my anxiety

since doing CBT has been triggered by doing the breathing exercises which seem

to cause me to hyperventilate and not calm me down as they are designed to do.

Which brings me to why I'm writing this.. I am very excited about ACT and feel

it will be really helpful to me however, every time any of the exercises advise

" taking a deep breath " or " focusing on one's breathing, " I become super anxious

and begin to have the sensations of a panic attack. I have read numerous books

on mindfulness and done several meditation retreats and feel it really speaks to

our human existence and offers the wisest framework for living this life.

However, I always get stuck at the breathing and really feel lately that I am

completely doomed because I can't be with my breath or I totally freak out and

the very thing that is " supposed " to help me triggers me to panic and obsess

over my breathing. Lately I have become so obsessed by my breathing I can hardly

read a book or do anything that causes me to notice my breathing or I will start

to panic. I know this probably sounds ridiculous and many may not have the same

concerns, I'm just wondering if in fact anyone has had this type of experience

and if so if they have any advice because I really want to to do this work but

feel paralyzed by fear that I am only making my situation worse by continually

doing activities that cause me to obsess over my breath and panic.

> > > >

> > > > Any advice in this area would be really help. I realize avoiding my

breath and the panic is the way to go, but I am unsure how to wisely do these

exercises that often use the breath as an anchoring tool. I'm feel so scared

that I will never be able to cope with my anxiety because of these feelings.

Very sorry for long winded post.

> > > >

> > > > Thank you kindly,

> > > > Leigh

> > > >

> > > >

> > >

> >

> >

>

[Guest guest]

Hi Leigh - Give this a try. Good for you for looking for a therapist. Billhttp://contextualpsychology.org/civicrm/profile?gid=17 & reset=1 & force=1 To: ACT_for_the_Public From: lah2125@...Date: Sat, 28 Jan 2012 14:22:54 +0000Subject: Re: New to group and ACT and advice/question

Thank you all for sharing your wise suggestions. They are really helpful. I am looking for an ACT therapist in the bay area of California does anyone have any experience with one in this part of the world? Thank you again and I look forward to being a part of this group.

With Kindness, Leigh

> > >

> > > > Hi,

> > > >

> > > > I am new to the group and to ACT. I have recently begun reading/doing the ACT workbook titled "The Mindfulness & Acceptance Workbook." I little about my history. I have struggled with anxiety for many years and quite successful at living a productive life and keeping it from inhibiting my life too much. Until over the last 6 months my insomnia became really bad along with my anxiety. I have been working with a cognitive behavior therapist to deal with panic attacks and insomnia. It has been helpful in some ways but in many ways it has left me with much more panic and anxiety than I ever had before. A lot of my anxiety since doing CBT has been triggered by doing the breathing exercises which seem to cause me to hyperventilate and not calm me down as they are designed to do. Which brings me to why I'm writing this.. I am very excited about ACT and feel it will be really helpful to me however, every time any of the exercises advise "taking a deep breath" or "focusing on one's breathing," I become super anxious and begin to have the sensations of a panic attack. I have read numerous books on mindfulness and done several meditation retreats and feel it really speaks to our human existence and offers the wisest framework for living this life. However, I always get stuck at the breathing and really feel lately that I am completely doomed because I can't be with my breath or I totally freak out and the very thing that is "supposed" to help me triggers me to panic and obsess over my breathing. Lately I have become so obsessed by my breathing I can hardly read a book or do anything that causes me to notice my breathing or I will start to panic. I know this probably sounds ridiculous and many may not have the same concerns, I'm just wondering if in fact anyone has had this type of experience and if so if they have any advice because I really want to to do this work but feel paralyzed by fear that I am only making my situation worse by continually doing activities that cause me to obsess over my breath and panic.

> > > >

> > > > Any advice in this area would be really help. I realize avoiding my breath and the panic is the way to go, but I am unsure how to wisely do these exercises that often use the breath as an anchoring tool. I'm feel so scared that I will never be able to cope with my anxiety because of these feelings. Very sorry for long winded post.

> > > >

> > > > Thank you kindly,

> > > > Leigh

> > > >

> > > >

> > >

> >

> >

>

[Guest guest]

I will add in case anyone else is struggling with this that for me this first

part is on some days plenty enough for me. I get so mindy so fast that trying to

conjure up someone loving and having them be in my hands and so forth can be too

distracting. I don't know what that's about. But I do know the breath is kind

and gentle and always with me. And that is a very good thing. Thanks again.

> >

> > Your breath is always with you, whether you look or not.

> > It is there, kind and gentle.

> > It was there with you when you first came into this world.

> > It was there before the panic, the fear, the evaluation of it.

> > And it will be there with you until you depart this earth.

> >

> > Your mind is telling you something about your breath.

> > That it is a harbinger of doom, of panic, of freak out, and falling apart.

> >

> > But you breath just is. It was there before the panic. It was there before

the mind labeling and evaluating it.

> > It will still be there after the mind evaluates it.

> >

> > Try this.

> >

> > Place one hand on your belly and the other gently on your chest.

> >

> > Imagine those hands are the hands of someone you really love.

> > Someone who has helped you feel comforted, loved, cared for.

> > Really bring them to mind.

> > They are in your hands.

> >

> > Now, close your eyes, and imagine those loving hands.

> > Rising and falling on your chest and belly.

> > See if you can notice the warmth of the loving hands on your body.

> > Notice the experience of your hands.

> > Notice sensations, feelings of warmth around them.

> > Notice that the loving hands gently move, up and down.

> > Nothing to do but to be there, touching you.

> > Sink into that.

> >

> > For these are your hands, your touch, your warm embrace.

> > Open your heart and just be with your loving touch.

> > Just the hands. Just the touch. Just the movement as they rise and fall.

Feel the warmth penetrate you.

> >

> > See what your experience tells you over time.

> >

> > Peace -j

> >

> >

> > From: ACT_for_the_Public

[mailto:ACT_for_the_Public ] On Behalf Of lah2125

> > Sent: Thursday, January 26, 2012 10:59 PM

> > To: ACT_for_the_Public

> > Subject: New to group and ACT and advice/question

> >

> >

> >

> > Hi,

> >

> > I am new to the group and to ACT. I have recently begun reading/doing the

ACT workbook titled " The Mindfulness & Acceptance Workbook. " I little about my

history. I have struggled with anxiety for many years and quite successful at

living a productive life and keeping it from inhibiting my life too much. Until

over the last 6 months my insomnia became really bad along with my anxiety. I

have been working with a cognitive behavior therapist to deal with panic attacks

and insomnia. It has been helpful in some ways but in many ways it has left me

with much more panic and anxiety than I ever had before. A lot of my anxiety

since doing CBT has been triggered by doing the breathing exercises which seem

to cause me to hyperventilate and not calm me down as they are designed to do.

Which brings me to why I'm writing this.. I am very excited about ACT and feel

it will be really helpful to me however, every time any of the exercises advise

" taking a deep bre! ath " or " focusing on one's breathing, " I become super

anxious and begin to have the sensations of a panic attack. I have read numerous

books on mindfulness and done several meditation retreats and feel it really

speaks to our human existence and offers the wisest framework for living this

life. However, I always get stuck at the breathing and really feel lately that I

am completely doomed because I can't be with my breath or I totally freak out

and the very thing that is " supposed " to help me triggers me to panic and obsess

over my breathing. Lately I have become so obsessed by my breathing I can hardly

read a book or do anything that causes me to notice my breathing or I will start

to panic. I know this probably sounds ridiculous and many may not have the same

concerns, I'm just wondering if in fact anyone has had this type of experience

and if so if they have any advice because I really want to to do this work but

feel paralyzed by fear that I ! am only making my situation worse by continually

doing activities that cause me to obsess over my breath and panic.

> >

> > Any advice in this area would be really help. I realize avoiding my breath

and the panic is the way to go, but I am unsure how to wisely do these exercises

that often use the breath as an anchoring tool. I'm feel so scared that I will

never be able to cope with my anxiety because of these feelings. Very sorry for

long winded post.

> >

> > Thank you kindly,

> > Leigh

> >

>