Srm1135
04-27-2014, 09:44 AM
Just wanted to share. Maybe it can help some people.
* Panic is just a feeling. It is unpleasant but not lethal. Remind yourself if this at the first sign of panic. Then practice diaphragmatic breathing.
* Dread is just a feeling that can occur even when nothing is wrong. Reinforce that mental statement. Then distract your attention away from that dread.
* Debunk your panic thoughts with these steps
1. Envision exactly how you see this vision playing out.
2. Find out if this fear has a basis in reality - is it like any other experience you have had? Logically comparing your experience of panic to the feared catastrophe may be enough to end your tendency to catastrophize.
3. Identify the first experience of this fear or idea and determine whether it has roots in an earlier traumatic experience.
* The best way to stop anxious thoughts is to
1. Say to yourself, "Self! Stop it."
2. Replace the negative thought by
- substituting a positive repetitive thought, such as an affirmation, poem, or prayer.
- competing with it by singing out loud or reciting out loud.
- distracting yourself by watching television, playing a video game, or changing locations.
- refocusing on the work or activity you were doing before the anxiety hit.
* Panic is just a feeling. It is unpleasant but not lethal. Remind yourself if this at the first sign of panic. Then practice diaphragmatic breathing.
* Dread is just a feeling that can occur even when nothing is wrong. Reinforce that mental statement. Then distract your attention away from that dread.
* Debunk your panic thoughts with these steps
1. Envision exactly how you see this vision playing out.
2. Find out if this fear has a basis in reality - is it like any other experience you have had? Logically comparing your experience of panic to the feared catastrophe may be enough to end your tendency to catastrophize.
3. Identify the first experience of this fear or idea and determine whether it has roots in an earlier traumatic experience.
* The best way to stop anxious thoughts is to
1. Say to yourself, "Self! Stop it."
2. Replace the negative thought by
- substituting a positive repetitive thought, such as an affirmation, poem, or prayer.
- competing with it by singing out loud or reciting out loud.
- distracting yourself by watching television, playing a video game, or changing locations.
- refocusing on the work or activity you were doing before the anxiety hit.