paulhem
26-07-11, 10:17
I keep coming back and reading this when im starting an attack and it really helps a lot. Whoever posted it on the forum advice page really knows their stuff. Print it out or write it and keep it to hand for when needed. Keep reading it over and over when bad times come.
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If You Are having A Panic attack NOW
Remember that although your feelings and symptoms are very frightening they are not dangerous or harmful.
Understand that what you are experiencing is just an exaggeration of your normal bodily reactions to stress.
Do not fight the feelings or try to wish them away. The more you are willing to face them, the less intense they will become.
Do not add to your panic by thinking about what "might" happen. If you find yourself asking "what if?" tell yourself "so what!".
Stay in the present. Notice what is really happening to you as opposed to what you think might happen.
Label your fear level from zero to ten and watch it go up and down. Notice that it does not stay at a very high level for more than a few seconds.
When you find yourself thinking about the fear, change your "what if" thinking. Focus on and carry out a simple and manageable task such as counting backward from 100 by 3's or snapping a rubber band on your wrist.
Notice that when you stop adding frightening thoughts to your fear, it begins to fade.
When the fear comes, expect and accept it. Wait and give it time to pass without running away from it.
Be proud of yourself for your progress thus far, and think about how good you will feel when you succeed this time.
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If You Are having A Panic attack NOW
Remember that although your feelings and symptoms are very frightening they are not dangerous or harmful.
Understand that what you are experiencing is just an exaggeration of your normal bodily reactions to stress.
Do not fight the feelings or try to wish them away. The more you are willing to face them, the less intense they will become.
Do not add to your panic by thinking about what "might" happen. If you find yourself asking "what if?" tell yourself "so what!".
Stay in the present. Notice what is really happening to you as opposed to what you think might happen.
Label your fear level from zero to ten and watch it go up and down. Notice that it does not stay at a very high level for more than a few seconds.
When you find yourself thinking about the fear, change your "what if" thinking. Focus on and carry out a simple and manageable task such as counting backward from 100 by 3's or snapping a rubber band on your wrist.
Notice that when you stop adding frightening thoughts to your fear, it begins to fade.
When the fear comes, expect and accept it. Wait and give it time to pass without running away from it.
Be proud of yourself for your progress thus far, and think about how good you will feel when you succeed this time.
****