Stop Panic Attacks in 10 Easy Steps by Sandra Scheinbaum

Author:Sandra Scheinbaum
Language: eng
Format: epub
ISBN: 9780857011923
Publisher: Jessica Kingsley Publishers
Published: 2015-01-28T16:00:00+00:00

PUTTING TOGETHER STEPS 1 THROUGH 6

In Step 6, find your reasoning errors, challenge irrational self-talk by thinking like a scientist, and view panic as an opportunity to practice your new skills.

Here’s one example of how to integrate Steps 1 to 6:

Step 1:

♦I won’t fear what I’m feeling; it’s just panic.

Step 2:

♦My fearful thoughts and negative images about something being wrong set off the alarm system.

Step 3:

♦Slow belly breathing will feel great right now and will gradually cancel the alarm response.

Step 4:

♦My muscles feel tight, so I’ll unclench by tightening even more and then letting go.

Step 5:

♦I’ll imagine becoming more relaxed with each breath cycle.

♦I’ll shift attention to remembering taking a walk on my favorite beach.

Step 6:

♦Where’s the evidence that I’m really sick?

♦I’ve been here before and can stand discomfort.

♦It’s just adrenaline and I’ll wait patiently for it to clear my body.

♦I’m already getting better.

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