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Thanks, Dr Steve! My neighbor is a MSW with connections in the field and she herself treats severely disturbed teens who self-harm. Different behavioral bucket but all stem from mental health issues so I've asked her for some resources until I can find a board certified, PhD.

I will check out the link for the breathing as well.

I also found a "cognitive therapy for dummies" workbook that had some good activities in it but haven't purchased. This book was also highly rated on Amazon so I might give that a try as well.

When Panic Attacks: The New, Drug-Free Anxiety Therapy That Can Change Your Life https://www.amazon.com/dp/076792083X/ref=cm_sw_r_awd_R1Ozvb0AWG4G1

At my core I am very competitive - so I'm going to try to use that to my advantage to beat this. But as the child of an alcoholic mom, who was mentally ill and emotionally abusive, I know that can lead to the need to be a perfectionist, which is probably contributing to my fears as well.

I know I'm farther ahead simply by working with my primary to ask for help and take steps to add the CBT....now I just have to follow the plan and be patient and confident that results will happen. :)

I will keep you posted and thanks again! :)