Today will mark the first day that I will exercise after having started exercise/exposure therapy. The plan is to stretch and use the treadmill for a total of 30 minutes all-together.
When I started exposure therapy a few months ago, my therapist began by having me only step on the treadmill. The purpose of this was to get used to just being on it and physically touching it. Previously, the mere thought of exercise sent me into a breathing panic because I anticipated the inevitable suffocation sensation before the real exercise even started. The brain is very powerful.
Sessions following only involved walking at a slight incline at a pretty slow pace- slower than my normal walking speed. Throughout my session, my therapist asked me to name 3 things I was thankful/grateful for. He asked me what my intention was. He asked me to verbally express mindfulness. When the session came to an end, he asked me to step in front of the mirror and talk to myself. He asked me how I felt, what I felt, and what did I have to say to the person starring back at me.
In the more recent sessions, we have picked up speed. My therapist still asks me to name the things that I am grateful for; however, he has also added in the following tasks:
- ABCs backwards
- Count to 100
- Count backwards from 100
The purpose of these tasks is distraction. The goal is to have my brain so focused on letters and numbers that it has no time to think or panic about the increased heart-rate. For the most part, this does work.
The last session I had, I went the fastest I had gone yet. There was also less distraction and more of me controlling what I was saying/doing/thinking. My therapist actually played marching band music in order to cause a disturbance, but hearing marching band music has never been a trigger, so I enjoyed it. We ended the session with 30 jumping jacks.
At the end of that last session, my therapist gave me permission to venture out on my own and give exercising on my own time a go. I’ve decided to make today my first day.
My intentions for today are to just do it and have no expectations. I forgive myself in advance if I have difficulty getting out of my head. I forgive myself in advance if I have a panic attack. I give myself a high-five for making it this far and not giving up.