Anxiety and Cognitive Behavioural Therapy
Discussion
Hi folks,
For a number of years I've suffered with occasional anxiety that manifests itself as worry that I'm going to need the loo when for whatever reason it's not possible / impractical. Over time it's become a self fulfilling prophecy as I became more and more paranoid about it and so I guess it had a psychosomatic effect!
It used to be a problem on car journeys - not necessarily long distances but when I knew I was likely to be stuck in traffic etc. Had a couple of bad experiences on coach journeys on holiday and one horrific one on a jeep tour with Delhi belly!
In my line of work (musician) I tend to spend a fair bit of time on stage and of course this is one of the biggest worries as I can't simply walk off stage during a performance (indeed, sometimes it's just not possible to get off). Oddly, if I do have a "clear exit" it's not as bad as if I would have to climb over people to get out. Frequently recently within minutes of getting on stage I have been totally focused on the fact that I need the toilet and plotting an exit strategy - then realising at a later time that actually the next time I went was hours after the show!! But I genuinely felt that I had to go at the time...
It's really getting to a stage where it is affecting my life. I eat very simply before a gig, drink barely at all, go to the loo several times before the concert, etc. but can still feel the panic rising in me quite often.
It's worth saying that it's actually very few times when I've had to walk off stage, and even then I'm not sure that that wasn't down to my obsessing about it so much and manifesting itself psychosomatically. But of course that doesn't help my state of mind.
Travelling isn't good either - driving generally fine as I am in control, but if I am getting a lift with somebody, on a coach, flying etc. then the anxiety starts again. I'm actually going on tour in a week or so involving large amounts of flying, coach transfers, train journeys, hanging around at airports all as part of a group so I can't do my own thing, and of course lots of concerts. The anxiety has been building for a few weeks already and is part of what has made me realise I can't go on like this.
I just thought it was a part of how I was but it was only chatting to somebody recently (trying to take my mind off the fact that I was going to have to be on stage for 90 minutes with no way off
) that I realised that it could be a form of anxiety. Further research has made me wonder whether CBT might be a solution. If I could get it under control I could begin to enjoy my work a bit more and not let it rule my life so much.
I know that everybody (especially musicians!) has their demons and various bits of performance anxiety, and I am a reasonably highly strung person anyway so it is present in my makeup (inherited unfortunately!), but I need to get this under control. Thoughts? Would welcome any similar experiences others have had.
For a number of years I've suffered with occasional anxiety that manifests itself as worry that I'm going to need the loo when for whatever reason it's not possible / impractical. Over time it's become a self fulfilling prophecy as I became more and more paranoid about it and so I guess it had a psychosomatic effect!
It used to be a problem on car journeys - not necessarily long distances but when I knew I was likely to be stuck in traffic etc. Had a couple of bad experiences on coach journeys on holiday and one horrific one on a jeep tour with Delhi belly!
In my line of work (musician) I tend to spend a fair bit of time on stage and of course this is one of the biggest worries as I can't simply walk off stage during a performance (indeed, sometimes it's just not possible to get off). Oddly, if I do have a "clear exit" it's not as bad as if I would have to climb over people to get out. Frequently recently within minutes of getting on stage I have been totally focused on the fact that I need the toilet and plotting an exit strategy - then realising at a later time that actually the next time I went was hours after the show!! But I genuinely felt that I had to go at the time...
It's really getting to a stage where it is affecting my life. I eat very simply before a gig, drink barely at all, go to the loo several times before the concert, etc. but can still feel the panic rising in me quite often.
It's worth saying that it's actually very few times when I've had to walk off stage, and even then I'm not sure that that wasn't down to my obsessing about it so much and manifesting itself psychosomatically. But of course that doesn't help my state of mind.
Travelling isn't good either - driving generally fine as I am in control, but if I am getting a lift with somebody, on a coach, flying etc. then the anxiety starts again. I'm actually going on tour in a week or so involving large amounts of flying, coach transfers, train journeys, hanging around at airports all as part of a group so I can't do my own thing, and of course lots of concerts. The anxiety has been building for a few weeks already and is part of what has made me realise I can't go on like this.
I just thought it was a part of how I was but it was only chatting to somebody recently (trying to take my mind off the fact that I was going to have to be on stage for 90 minutes with no way off
) that I realised that it could be a form of anxiety. Further research has made me wonder whether CBT might be a solution. If I could get it under control I could begin to enjoy my work a bit more and not let it rule my life so much.I know that everybody (especially musicians!) has their demons and various bits of performance anxiety, and I am a reasonably highly strung person anyway so it is present in my makeup (inherited unfortunately!), but I need to get this under control. Thoughts? Would welcome any similar experiences others have had.
Hi, sorry to hear your woes.
CBT is by far the most adopted approach to anxiety and other similar issues and in the scenario you highlight would probably work very well. As it would involve meeting with a therapist or counsellor a number of times and as your time is limited I might suggest hypnotherapy as a short term option. Another option fairly similar to CBT is NLP (neuro linguitic programming) which is similar to CBT but moves more directly to working on re-programming the way the client perceives/understands the troublesome situation.
Out of the three I'd probably try hypnotherapy first as time is short.
If you think it's possible there is an underlying issue then book to see an NHS counsellor via your surgery or go private. Just a few gentle chats with a counsellor using a humanist approach would probably suit you (friendly, lets you chat, not particularly psycho-analytical).
CBT is by far the most adopted approach to anxiety and other similar issues and in the scenario you highlight would probably work very well. As it would involve meeting with a therapist or counsellor a number of times and as your time is limited I might suggest hypnotherapy as a short term option. Another option fairly similar to CBT is NLP (neuro linguitic programming) which is similar to CBT but moves more directly to working on re-programming the way the client perceives/understands the troublesome situation.
Out of the three I'd probably try hypnotherapy first as time is short.
If you think it's possible there is an underlying issue then book to see an NHS counsellor via your surgery or go private. Just a few gentle chats with a counsellor using a humanist approach would probably suit you (friendly, lets you chat, not particularly psycho-analytical).
I'd agree with Hypnotherapy as well. I used hypnotherapy for anxiety to great effect, despite being very sceptical before I went. The good thing I found with hypnotherapy was that it was relatively quick to help, within the first couple of sessions really. Over time I was taught self-hypnosis but this obviously takes longer.
I'd also suggest you see your GP, even if he just prescribes something short term. My doctor did this for me, on the agreement that I kept up the hypnotherapy and didn't come back for more pills every month, only taking one as a last resort. Sometimes just having the pills with you can reassure you and stave off the anxiety, knowing that worst comes to the worst, you can take a pill and 15 - 20 mins later you'll be fine.
I'd also suggest you see your GP, even if he just prescribes something short term. My doctor did this for me, on the agreement that I kept up the hypnotherapy and didn't come back for more pills every month, only taking one as a last resort. Sometimes just having the pills with you can reassure you and stave off the anxiety, knowing that worst comes to the worst, you can take a pill and 15 - 20 mins later you'll be fine.
Have you ever had any interaction with BAPAM? (British Assn. of Performing Arts Medicine)
They'll help you find someone local enough with specific experience of, or expertise in, supporting musicians. Really really good bunch.
Sounds like a rotten problem to have and I agree with you, it sounds very much like an anxiety type problem to me. Which does at least mean you can be pretty confident that with the right kind of help, it'll be improvable, likely actually fixable.
They'll help you find someone local enough with specific experience of, or expertise in, supporting musicians. Really really good bunch.
Sounds like a rotten problem to have and I agree with you, it sounds very much like an anxiety type problem to me. Which does at least mean you can be pretty confident that with the right kind of help, it'll be improvable, likely actually fixable.
I've written a little about CBT before - the GF is a therapist - so won't rehash it all here, but it sounds like a good fit.
You've identified it for yourself, consciously know it's irrational, and so something like CBT might help you explore answers - what's the worst that happens if you do nothing, etc.
You've identified it for yourself, consciously know it's irrational, and so something like CBT might help you explore answers - what's the worst that happens if you do nothing, etc.
NiceCupOfTea said:
It's really getting to a stage where it is affecting my life. I eat very simply before a gig, drink barely at all, go to the loo several times before the concert, etc. but can still feel the panic rising in me quite often.
It's worth saying that it's actually very few times when I've had to walk off stage, and even then I'm not sure that that wasn't down to my obsessing about it so much and manifesting itself psychosomatically. But of course that doesn't help my state of mind.
Travelling isn't good either - driving generally fine as I am in control, but if I am getting a lift with somebody, on a coach, flying etc. then the anxiety starts again.
I used to have the same happen to me although mine tracked back to long-term and poorly managed IBS.It's worth saying that it's actually very few times when I've had to walk off stage, and even then I'm not sure that that wasn't down to my obsessing about it so much and manifesting itself psychosomatically. But of course that doesn't help my state of mind.
Travelling isn't good either - driving generally fine as I am in control, but if I am getting a lift with somebody, on a coach, flying etc. then the anxiety starts again.
I nicknamed it 'travel tummy' and it got to the point where I could give myself nasty runs just thinking about unplanned travel. I eventually went to my doctor and had referral to a GI specialist. Eventually tracked the issue down to lactose intolerance. The specialist asked a lot of questions and confirmed that a lot of the problem wasn't the intolerance but learned behaviour due to suffering the condition for so long.
It's taken about 3 years to get to the point where the thought of a trip doesn't end up with a pre-trip visit. I'm lucky that I can easily manage the cause of my problems - either by avoiding dairy or taking lactase tablets but it's been slowish progress and just having a diagnosis was helpful. CBT was one of the options discussed if I didn't improve gradually. If you know the underlying cause then it's a good starting point in sorting it out.
I can only recommend getting some form of professional help - I know just how grim what you're experiencing can be!
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