Not sure if my therapist is right for me (advice, anyone?)

Hello everyone, I’m fairly new to these types of forums. Let me give you a little background information before I begin with my main question. I’m a 23 year old female who has been suffering from panic attacks and really bad anxiety. I started having panic attacks about 5 months ago. The first months probably consisted of at least one panic attack every week, but haven’t had one in about 4 months. However, I live with the constant fear of having another one. My anxiety level is slowly (very slowly) going back down to baseline, but still isn’t near my anxiety level pre-panic attack. As a consequence, I stopped driving, had to quit my new job, cannot be left alone, rarely go out, unless it’s in the company of my ‘safety person’ aka my boyfriend, and I pretty much avoid going anywhere that’s not within the 5 mile radius from my home. I also find it important to mention I've dealt with depression on and off for about 7 years now.

I know I need help, which is why I sought therapy, BUT I feel that my therapist might not be right for me. I’ve read numerous articles, research papers, and books that mention CBT as being really successful in treating anxiety and panic disorder, even though I do not meet the criteria for PD. In addition to that are therapies like interoceptive exposure.

The thing is…she isn’t doing any of that. All she says is that it is in the mind and that the first step is thinking positive. I GET THAT. But HOW do I start thinking positive? I mean, if I knew how I would’ve tried long ago. I need some kind of structure so that I can track my progress. I need a consistent plan. For example, “everytime you have a negative thought, stop yourself and replace it with a positive one” OR “whenever you are feeling anxious, stop where you are and deep breath for five minutes”. She gives me strategies, but never a schedule I can follow. And the most upsetting part is that when I asked about CBT workbooks, SHE SAID THERE WERE NONE. That is not true, but I thought it would be good to mention it. She didn’t even consider CBT at all. I trust her enough to follow her treatment plan, but after 4 months in therapy I feel it is going no where.

I just feel so hopeless because I feel like I have to make my own treatment plan. Hell, I barely have the motivation to get out of bed sometimes.

Should I look for a therapist elsewhere?

1 like, 34 replies