10 Rules To Coping With Panic

Subject: 10 Rules To Coping With Panic Mon Apr 28, 2008 7:29 pm

1/ Remember that the panic is only an exaggeration of the bodily reaction to stress

2/ They are just unpleasant. Nothing worse will happen (go on try it) see nothing more happened

3/ Dont add to panic with frightening thoughts aout what is happening and where it might lead

4/ Notice what is really happening in your body,not what you fear might happen

5/ Give the fear time to pass. Do not fight or run away from it. Just except it

6/ Notice that once you stop adding to it with frightening thoughts,the fear starts to fade by itself

7/ Remember that you want to learn how to manage your fear-without avoiding it. This is an opportunity to make progress

8/ Think about the progress you have made so far,despite all the difficulties. Think how pleased you will be when you succeed this time

9/ When you begin to feel better,plan what to do next

10/ When you are ready to go on ,start off in a relaxed way. There is no need for effort or hurry.

When panic starts,sensible thinking stops. You cant depend on being able to think very clearly at the time.Therefore, you should read through the 10 rules very carefully before practicing, so that they are clear in your mind. When you feel panicky, run through them again. Its a good idea to cut and paste the short version i will put at the end of this post and save it in word and print it off and keep it with you.
If you find other things work for you add them to the list.

SHORT LIST IN EMERGENCY

1/ THE FEELINGS ARE NORMAL BODILY REACTIONS

2/ THEY ARE NOT HARMFUL

3/ DONT ADD FRIGHTENING THOUGHTS

4/ DESCRIBE WHAT IS HAPPENING, NOT WHAT MIGHT HAPPEN

5/ WAIT FOR FEAR TO PASS- IT WILL

6/ NOTICE WHEN IT FADES

7/ IT IS AN OPPORTUNITY FOR PROGRESS

8/ THINK OF WHAT YOU HAVE ACHIEVED

9/ PLAN WHAT TO DO NEXT

10/ THEN START OFF SLOWLY
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