Steven - Module 5

Took stock of my goals again. I’ve started to try taking elevators again, usually the one at home if no one is in it. It’s less pressure that way. So far it’s been OK. Given my experience with the girl at work, I’d definitely add being able to ask girls out without the additional worry about having a panic attack, to my goals.

1) Go out with coworkers again

2) Shop at normal times again or at least not base my decision to go on how busy the store could be

3) Feel OK in an elevator

Situation	Emotion	Thoughts	Cognitive Trap	Evidence to support thought	Evidence against thought	Alternative or balanced thought	Mood
Being on an elevator in my apartment building and someone else is coming on.	Happy Sad Angry Scared Anxious 65 Nervous 60 Ashamed Disappointed 55 Guilty Other Other	Oh, no why is someone getting on the elevator midway up. OK, don’t freak out. Stay calm. My heart is starting to beat faster. I think a panic attack might be coming. We’re almost there. Stay calm. Why does this keep happening – I’m such a mess. I’m going to have panic attack, the person will freak out and .	Catastrophizing Jumping to Conclusions X All or none thinking Emotional Reasoning Labeling Dismissing or discounting the positive	My heart is beating faster.	We’re almost there. Just because my heart is beating faster doesn’t mean I’m 100% going to have a panic attack. The other person doesn’t seem to be looking at me weirdly, so I guess there’s no outward sign of what’s going on inside.	Chances are I won’t have a massive panic attack before we get to my floor. Even if I do have one, it’s late, so there wouldn’t really be a lot of people impacted or see me if the elevator stopped.	Happy Sad Angry Scared Anxious 25 Nervous 25 Ashamed Disappointed 25 Guilty Other Other

Read Module 5 reports from the other learners.


Jenny	Mark	Ann-Marie