Sometimes when I get really panicked I go in my room, turn out the lights, lay in bed and maybe put on some music and do deep breathing for a while, however long it takes to calm down. Its also my go to response for flashbacks....there are probably other strategies but thats all I go so far for those.

Ive heard things associate with different senses can help. Focus on the smells around you or the sounds. Tactile things help. If you have a pet give them a pet. Focus on your surroundings and bring yourself to the moment, the here and now.

Definitely get a hold of your pdoc for some anxiety help. You should give yourself some cushioning for the kind of therapy ahead.

I believe twilight is referring to self soothing techniques and i would recommend you google them and research them....there are many out there and you will have to experiment with what works for you.

Also if the therapy itself is making things worse, to me that is an issue that deserves to be looked at. (I sometimes feel exhausted after therapy, but usually calmer.)

To calm anxiety, soothing techniques basically are things that make you feel better, calmer - so what works, varies amongst individuals.

Go figure, but my favorite personal soothing technique right now is watching K-pop (Korean) YouTube music videos - and I'm not Korean. It gives me a great mental vacation from my life, and when I 'return' the anxiety has passed.

I hope you feel better soon.

thanks for the tips i will give it a try i hope something works

When I was going through the first of my therapy induced anxiety and panics, I got allot of comfort from tarot cards. I have never believed in their prophesy value, but I think they help me sort through and prioritize issues. Something of a meditation aid?

and, of course, there is the classic hot bath and herbal tea.

Hugs. It will be worth it. Healing happens.

When I started therapy it was hard too. Panic attacks suck. But as I went through it got easier.
For now try deep breathing, visualizing happy moments in your life. I find meditating with gemstones and geodes helpful too. Also turn to your faith for help. Spirituality is important for recovery as I have recently found.

thanks for your replys i need all the help i can get right now. i am going to call my pdoc this morning and see if she can give me something for the tough days ahead.

The encouragement I can offer is that it's worth it. As the surgeon's knife hurts but removes the tumor, so the therapist's probing questions hurt but help us remove those bottled up feelings we carry around inside. Sometimes it feels like it gets worse before it gets better, because sometimes it does. Ask your therapist and everybody here for all the support it takes to keep going. It's really worth it.