Good Morning... I regret I did not see this 'grocery store helpful hints' post sooner. Facinating, actually. This list is definately one to print out. Allowing me to put my two cents in, here are my biggest problems in the 'grocery store' - imagined or not. 1. I feel like I am surrounded by a bunch of strangers - which, in most case, I am. The looks on there faces when they look at me, freak me out a little. 2. For some reason, I feel exposed. To what, I really don't know - I feel like everyone is looking at me and just know I am going to do something weird at any moment. Probably 'me' just remembering freaking out in grocery stores - how could they know? 3. The 'lights' in most grocery stores seem eerie to me, those phosphorescent ones. Sorta shock my eyes or something (a trigger of some sort, maybe) 4. And, of course the build up to actually driving there - getting out of the car with sweaty palms and feet, one foot in the car and one foot out - ready to drive home in total panic - to perceived safty - realizing, though, that I really really need that toilet paper or cream for my coffee!! :) So, to counteract all those fears, I just go to the grocery when 'absolutely necessary' - affirm to myself I can turn around if need be - 'no problem' - I only buy very few items - 'never' a whole cart full - no way - so I can get in and out quicker!! Then, of course, I praise myself for accomplishing 'whatevertask' it was and feel good about myself - no matter if it was just to go get one item. Every accomplishment over panic deserves a pat on the back from ourselves!! Happy shopping :) !! Maria

The list idea was really helpful, it releaved alot of the pressure of thinking of what I needed as well as trying to get the shopping done and then getting out of there... I went in the morning 7am so the store was pretty dead just a few people and all the staff packing shelves and setting up, I'll try around 10am next time when its abit busier and ofcourse with another list! :)

Thanks !!! This is really a good cheat-sheet. I am sure we all will read it each time we try our exposure exercises. One other things I have noticed (at least in my case) is there are 2 very likely point when you get an attck or at least your catastophic thoughts get triggered... 1. When you enter the store you are determined, ready with all your tools..the moment you go to some of the ailes where you can not now see the main entrance, almost certainly you start a very heavy catastrophic thought that you can not make it now. 2. This is most probable zone... Whenever you are done and you find out there are couple of people ahead of you.., you start getting gittery and when your turn at check-out register comes, you are really shaking... when it comes to just before the actual payment process, it gets the worst and you start getting very strong physical symptoms,(My reasoning is at this point you are mentally committed that you have purchased the items and you can not simply drop them off and run outside..So you know you have to complete the transaction process, which may take a minute or two and you feel out of control there) In fact I personally experience same feeling where ever there is a point of completion, may be in ticket line, may be if you are standing in buffet queue. I would like to seek your help how to calm the catastrophic thoughts at that particular point...

Many of you have reported having a panic attack inside a grocery store and dropping everything there to run out of the store. What increases anxiety in some people is having to steer a grocery cart in a crowded store, or having ro run around to locate certain items, for instance. Here are a few suggestions that I hope will help you in goal planning in that regard: Remember to plan in baby steps.[list] [*]Be prepared for shopping. Write a grocery list and be sure to take it with you to the store. [*]Create a list according to the layout of items in the store. This will prevent your having to run around all over the place to find an item. [*]If there is something on your list that you cannot locate in your mind's store layout, put a star next to it. You might even phone the store and ask them the aisle number for the items you can't be sure about. [*] Create your list, dividing it into aisles, one aisle at a time. At the top of each aisle, write in a reminder to take some deep breaths. (When you bring it with you, the reminder might help) [*]Plan your grocery shopping when the store is not overrun with customers, and when the shelves are replenished with fresh items and produce. I like to do mine on Tuesday or Wednesday mornings for that reason. (Peak shopping times are from Thursday afternoon to Saturday evening.) [*]If children increase your tension and anxiety in a store, try to leave them with your spouse or a sitter at first, or consider doing your shopping when they are in school. If you have to take them along, perhaps you can make a little game with them to spot item an you're looking for, (describe the box color etc., to them, and praise them for helping you. It can be a pleasant experience.) [*]Take your grocery list to the store along with a pen. When you enter it, go straight to the customer assistance counter. Remember those items you weren't sure about? Now's the time to ask an associate the aisle number for those items you put a star in front of. Write down the aisle number. [*] Don't forget to do breathing exercises regularly. [*] As you find an item, cross it from your list. [*]If your list is long, consider breaking up your list into manageable sections. Perhaps you can shop in two aisles one day and two aisles