CBT help

so it appears the magic the therapist did on me regarding my anxiety has worn off.

I really need to adapt the methods I learnt but i need more help. I'm back into checking and scanning again and every spot i feel on my back I have to go check in more detail that it is a spot. Every chance i have lately i take off my top to check for moles/spots. *TRIGGER WARNING* The trigger for this is that family friend who mentioned their friend died of MM and had back mole.

Good news is that my ex and I are back together and no way in a million years do I want this to take over like it did.

Why not try cbt4panic.org its free and Robin is on this site.

And yes reducing the checking and re-assuring behaviours is a good place to start.

Good luck

Hi Helen total respect to you on this for admitting you need more/extra help and there is nothing wrong with this :) while online stuff is good like Elen suggests I prefer the personal approach so if you felt it helped I would now ask for more detailed sessions on this via your dr or you could try calling your therapist but either way get back on track Helen and work hard at it. Good luck ATB

Thank you.

I know its all in my head and a matter of me taking control like I have done time and time again. I don't want to be as bad as I was because it drained so much of who I am. Everyone has commented on how happy I am (prior ro reconciliation) and I feel like I'll let people down.

The fact you are now taking action so quickly now is a positive step in the right direction :) what you have been going through is despair really it does drain you and makes you tired. No you haven't let any one down, it's just a relapse which you have clearly identified and now looking to put that right :yesyes: ATB

Hi Helen, CBT4Panic is a great resource. Another resource is this website:

https://www.getselfhelp.co.uk/

It's free and has a lot of worksheets, etc about how to utilize CBT. Good for you for coming and asking for more help! You are not back at square one. It's just a blip and sometimes we all need to review things from time to time again.

Thank you all.

Can I just ask one question, can newish moles be raised & be normal? One on leg ticks all the normal boxes when it comes ro colour, shape, symmetry etc but is slightly raised. Just need to know if this is normal.

I have slightly raised other moles that at some point must've been new themselves so I believe the answer is yes, it is normal but I can't seem to let this question go.

No Helen it isn't going to help you sorry, concern your self with getting help now please :) ATB

Before even going down the rabbit hole of that thought pattern, take a look at the CBT resources and see if it helps you work through this. You can do it! Key is to catch it now.

why can other people have spots on back and arms etc and not get worried? why do I worry? I have the odd handful of spots or prespots on my back at any given time. So does my boyfriend but he'll just pop them or pick them. Why do I panic?

Simple answer really Helen cause they havent got HA this is why is it's so important to get more help for your HA so speak with your Dr and ask for help you it's the only way :) ATB

on top of others there's now tiny pink dry patch on part of arm that I'm trying not to worry about...

Hi sadly I don't think there is any point in this trying to point you in the right direction Get some professional help Helen ATB

Quote:

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Originally Posted by helenhoo

on top of others there's now tiny pink dry patch on part of arm that I'm trying not to worry about...

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Go to a mirror right now and stare at your face without looking away for 5 or 10 minutes. The longer you stare the stranger your face starts to seem to you. Same with your spots etc. Stare at something that you would have just glanced at before HA for long enough and it will start to look strange or not normal. Thats my answer to your question so now do me the courtesy of answering mine.

Why do you come here? If it is for advice or reassurance then why do you keep coming back asking the same old questions over and over again?

Because the reassurance in a sense feels good, familt and friends think I'm over all this. As much as i know i shouldn't, i know I'm understood (maybe) in here.

Helen honestly I think we do understand that you need reassurance and it's fine to a point, but you do want to get better don't you? By constantly asking for reassurance you aren't getting better and are stuck in the same old cycle, you need to break free from this cycle :) Help is only a phone call away so please, please listen and take action if you ignore this what I have written you are on your own. ATB

Helen, I know reassurance is good for the short-term, the immediate relief. But honestly, it is not a healthy way to deal with it.

If you have had CBT before then I recommend reading it up online, there are so many online resources. You will likely only need a little refresher. YouTube videos can be good! It also feels less lonely.

Are you getting any other support?

Please understand that we are here for you, but we are acting in your best interests, I promise. You are okay! You will be okay! This is anxiety niggling at your brain and you can learn to control it again. Xx

What's your plan of action to get you back on track Helen? ATB

---------- Post added at 14:19 ---------- Previous post was at 13:44 ----------

And offline she goes again ahh Well can say we haven't tried folks :) ATB

I plan to not keep checking but at the moment whenever I'm in bathroom I do check. I have a good few spots, which I know sound grim, I am clean and hygienic, but when I feel them or if they itch.

Thanks for your reply Helen, so that's a start so well done, but think you need to get the extra help you need to get 'you' back on track Even better if you have your therapist's contact number or the service provider that they are attached too. Think the sooner you now make this contact again the better for you :) Good luck ATB

I'm worried about under skin spot i had that went and now back and had spot head that i picked off but still feels like under skin spot.

Do you have spots on your back that stay for a few weeks? My friend popped one and said it was definitely a spot but its still there and another from last month scar is still there.

Also the red spot on thumb now looks like its staying; new moles are normal right?

I know my anxiety about my back is because I can't see it. Rest of skin I ser often but back I don't hence the worry U feel when a spot crops up.

Are back spots normal and can they be sore? Friend says its because bigger ones bruise the skin.

---------- Post added at 14:31 ---------- Previous post was at 12:23 ----------

BUMP

Bump CBT!!!!

can back spots/scars remain for up to a month? scar i picked off a scab and it feels spot like again. The other spot has been there for about two weeks.

Hi

This is just a courtesy reply to let you know that your post was moved from its original place to a sub-forum that is more relevant to your problem.

This is nothing personal - it just enables us to keep posts about the same problems in the relevant forums so other members with any experience with the issues can find them more easily.

thanks

Any other checkers out there? i think its because I have a few big spots. My boyfriend popped them all today and said they were spots and may cpme back or scab over and go (he gets same)

Helen Concerntraite on the modules you downloaded Ok :) ATB

Trigger - spots on
Thoughts - are they definitely spots?
Behaviours - checking back every given time

Negatives - constant worry, asking for reassurance
Positive - I haven't googled, recongised this is anxiety

---------- Post added at 22:41 ---------- Previous post was at 22:14 ----------

Trigger - new tiny dot on
Thoughts - New mole meh *then* oh shit, new mole!
Behaviours - reassurance

Positives - I plan to keep on eye on it but realise new moles are normal but to monitor. I have had 5 new ones kn year that I know of, no google either.
Negatives - reassurance

Hi Depends what you call monitoring Helen not every day or every hr is monitoring, once a week would suffice and keep using the modules this applies to all your health concerns too :) ATB

I'm 12 weeks into CBT. I'm happy to answer questions about it if it's useful to you, but if the conversation turns to spots I'm out of here.