[QueenCopper]

My therapist informed me that she thinks it is a good idea for me to stop what I am doing at least 3 times a day to get out and walk. She says it will help with my depression. So I found someone at work (because there is no way I am walking anywhere alone, even in the day time) and since we are non-smokers we take two 10 min breaks to walk. She pointed that I am super paranoid and asked if everything is ok. I know that I am really paranoid but I cannot open up about why. I jump at leaves blowing on the sidewalk and people walking on the same side of the side walk as we are. I always let people pass us if they are walking behind us. My heart rate is so high when I am walking and trying to make sure no one is behind us. Are there any ideas on how to stop being so scared of every little noise, and person?

[Skeezyks]

Hello QueenCopper: The Skeezyks is a walker. I walk outside to get where I need to go, walk my dog, & do walking meditation in the house. I also dislike having people either approach me on the sidewalk or (even worse...) walk behind me! When I know there is someone behind me, even a ways back, I'll typically find some reason to stop & wait for them to pass.

Whenever I'm walking outside, I always wear a hat with a brim I can pull down far enough so that it prevents eye contact with anyone coming toward me. I can see their feet. So I know they're there. (I don't want to run into them!) But we don't make eye contact. Sunglasses can also help with this.

I also am easily startled. Any loud or unexpected noise will cause me to jump. From what you wrote, it sounds like you are even more sensitive than I am. But it's similar...

I'm not sure what to suggest here. Of course you could listen to music & wear earphones as you walk. But, if you're walking with another person, that's kind-of impolite. Plus it can be dangerous under some circumstances if you can't hear what's going on around you... approaching traffic at intersections for example. To some extent, I think it's just a matter of getting out there & walking regularly. The more you do it, the more used to it you will become. You may never be cured of your "street anxiety" (I'm not...) But at least it may lessen to a degree where it is tolerable if not comfortable.

I know you wrote that you feel you can't open up, to your walking companion, about why you're paranoid. But hopefully you can, & you have, with your therapist. Perhaps you might also consider at least sharing, with your walking companion, the paranoia you are experiencing when you're out walking. You might talk with your T about this. But, it seems to me, you could share this with your walking companion without talking about what it is that caused it to begin with. Being able to express what it is you are feeling at the time, might help to mitigate the feelings.

One other thing I do, which actually relates more to the practice of walking meditation, is to focus light attention on my feet as they touch the ground & on my body as a whole... simply paying attention to what is going on in my body as I walk. I say "light" attention because this is not an intense focusing of mental energy on the physical body. It's just a mild, care-free scanning of what my body feels like as I walk.

[handheart]

You could repeat to you as much as you can that you are a very courageos person and over time will replce your fear with courage but you must pe perseverent and repeat everyday .I also sugest you when you walk in nature to be grateful for what you see this create a good feeling inside you and you will atrct good things in your life

[QueenCopper]

Originally Posted by Skeezyks

Hello QueenCopper: The Skeezyks is a walker. I walk outside to get where I need to go, walk my dog, & do walking meditation in the house. I also dislike having people either approach me on the sidewalk or (even worse...) walk behind me! When I know there is someone behind me, even a ways back, I'll typically find some reason to stop & wait for them to pass.

Whenever I'm walking outside, I always wear a hat with a brim I can pull down far enough so that it prevents eye contact with anyone coming toward me. I can see their feet. So I know they're there. (I don't want to run into them!) But we don't make eye contact. Sunglasses can also help with this.

I also am easily startled. Any loud or unexpected noise will cause me to jump. From what you wrote, it sounds like you are even more sensitive than I am. But it's similar...

I'm not sure what to suggest here. Of course you could listen to music & wear earphones as you walk. But, if you're walking with another person, that's kind-of impolite. Plus it can be dangerous under some circumstances if you can't hear what's going on around you... approaching traffic at intersections for example. To some extent, I think it's just a matter of getting out there & walking regularly. The more you do it, the more used to it you will become. You may never be cured of your "street anxiety" (I'm not...) But at least it may lessen to a degree where it is tolerable if not comfortable.

I know you wrote that you feel you can't open up, to your walking companion, about why you're paranoid. But hopefully you can, & you have, with your therapist. Perhaps you might also consider at least sharing, with your walking companion, the paranoia you are experiencing when you're out walking. You might talk with your T about this. But, it seems to me, you could share this with your walking companion without talking about what it is that caused it to begin with. Being able to express what it is you are feeling at the time, might help to mitigate the feelings.

One other thing I do, which actually relates more to the practice of walking meditation, is to focus light attention on my feet as they touch the ground & on my body as a whole... simply paying attention to what is going on in my body as I walk. I say "light" attention because this is not an intense focusing of mental energy on the physical body. It's just a mild, care-free scanning of what my body feels like as I walk.

Thank you. I am working on talking to my therapist about what has caused this. I don't feel like I can talk to my walking partner because it was over traumatic and totally embarrassing to me. All I do is cry when I talk about it. I am not sure I can handle the anxiety of the walk and dealing with it too. I am going to get me a hat though. THANK YOU!

[QueenCopper]

Originally Posted by handheart

You could repeat to you as much as you can that you are a very courageos person and over time will replce your fear with courage but you must pe perseverent and repeat everyday .I also sugest you when you walk in nature to be grateful for what you see this create a good feeling inside you and you will atrct good things in your life

Thank you. Hopefully I will be able to look at nature differently but the rustle of trees make me jump out of my shoes. I am not very good about blocking noise from trees, or leaves blowing on the sidewalk. I will work on telling myself that I am courageous but I don't feel that way right now. THANK YOU!

[Refuse2Sink]

I have been eating healthy and exercising regularly since I got clean, almost a year ago. I want to walk around my neighborhood for more exercise and fresh air, but my anxiety has hindered me for 6 months. What am I afraid of? I'm not totally sure. Every time I think I want to go walk, I come up with so many reasons not to. So, I totally understand your anxiety over walking.

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[avlady]

i agree with all especially that it gets easier and you won't want to back to work. you want more, nature is addicting. i also used to be that way in my 20's in a big city but moved to a more secluded area nearby.good luck

[mama pajama]

sorry you're experiencing this! I guess I would say to just tell your walking partner that you have anxiety. The small chance they try to dig for more information is small, but if that happens just say "I'd rather not talk about it". Or whatever. Most people would be fine with "I have anxiety" and you won't need to explain yourself further. I think doing that will help the situation because then you won't feel as self conscious. Now you are feeling anxious about appearing anxious. Just don't give up on it because it's too hard! The more you expose yourself to your fears, the smaller less powerful they become. Good luck!

[QueenCopper]

Thank you all. I appreciate it.