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When panic starts, sensible thinking stops! You cannot depend on being able to think clearly at this time. For this reason, you should read through the following 10 rules very carefully before practising so that they are very clear in your mind when you feel panicky, run through them again as slowly as you can. It may be a good idea to copy this list and to carry it around with you. If you have other ideas that you find are helpful, then add these to the list...
  • These feelings are normal bodily reactions
  • They are NOT harmful
  • Don't add more frightening thoughts
  • Describe to yourself slowly what is happening
  • Wait for the fears to reduce or even pass they will!
  • Notice when it does actually fade
  • Remember: This is time for learning, and a time to progress
  • Try to concentrate an what you have achieved
  • Plan what you are going to do next
  • Start off nice and slowly
Often when we begin to panic we feel that we are "buzzing".

When this happens - think WASP

Wait - Stop what you are doing
Absorb - Think about what you are doing

Avoid buzzing - it will only make matters worse.

What to do when panic starts
Remember that these feelings are nothing more than an exaggeration of the body's normal response to stress
  • These symptoms are NOT harmful or in the slightest way dangerous. They are very uncomfortable but can't do anything to you
  • Stop adding to your panic by thinking frightening thoughts, or by anticipating something awful is about to isn't
  • Try to SLOWLY describe to yourself what is REALLY happening in your body (NOT WHAT YOU THINK IS ABOUT TO HAPPEN). Stick to the FACTS.
  • Allow some time to pass without fighting it, or running away from itů try to accept itů
For more help and advice on dealing with panic please get in touch.


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