Friday 10 February 2012

10 Rules to cope with Panic

1. Remember panic feelings are only normal reactions that are exaggerated! - they are NOT dangerous!

2. They are not harmful and nothing worse will happen. The feelings will soon pass.

3. Notice what is happening in your body now. Stay with the present. Slow down, relax, but keep going.

4. Thinking about what might happen is unhelpful. Only now matters.

5. Accept the feelings. Let them run through you and they will disappear more quickly. Try not to fight the panic. Float over it.

6. Monitor your level of anxiety: 10 (worst) to 0 (least). Watch the level go down.

7 . Stay in this situation. If you run away, avoid or escape, it will be more difficult in the future.

8. Take a few slow, deep breaths. Breath from your stomach - say the word 'calm'  as your breath out.

9. Consciously relax your tense muscles. Feel yourself relaxing. Drop your shoulders.

10. Now concentrate again on what you were doing before. Slowly move on when you are ready to.

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