Thanks for sharing your current experience. I would say that you should be very proud of yourself for 1st noticing the anxiety, distress, and discomfort and letting those feelings of anxiety, fear, etc. be there.This is a perfect time to as I like to say "practice" ERP. Practice not analyzing any of those points you mentioned and place your attention on this present moment. Feel your feet on the ground, take a deep breathe, go for a walk, read, go hangout with a close companion, or play a sport. Not avoiding the discomfort, but choosing to do things you want to do and not give any attention to dwelling on that.The most important part being the response prevention. Not easy, but part of the work. When this type of situation occurs and we are in environments in which we are organically exposed to distress, use this as an opportunity to practice doing the work! This allows for two things; showing yourself you can handle and tolerate it, and also letting your body know that although you feel uncomfortable you are willing to keep doing whatever it is you are doing and getting on with your day! This is the foundation!
Hi there! Thank you so much for having the vulnerability to share on here! I love what Anonymous posted below! As difficult as it seems, try not to analyze these thoughts. Accept that you are feeling distress, but do your best not to ruminate on them. I would suggest bringing this up with your therapist so you can develop some exposures and uncertainty statements. It will be distressing at first, but it will definitely help decrease your distress over time! Keep up the hard work!