Coping
with Panic
Golden
Rule for Coping with Panic
1.
Remember that although your feelings and symptoms are very frightening,
they are NOT dangerous or harmful.
2.
Understand that what you are experiencing is just an exaggeration
of your normal bodily reactions to stress.
3.
Do NOT fight your feelings, or try to wish them away. The more
you are willing to face them, the less intense they will become.
4.
STAY IN THE PRESENT. Notice what is REALLY happening to you as
opposed to what you think "might" happen.
5.
If you find yourself escalating your fears by worrying about "what
if..," tell yourself, "So what!"
6.
When the fear comes, expect and accept it. Wait and give it time
to pass without running away from it.
7.
Notice that when you stop adding frightening thoughts to your
fear, it begins to fade.
8.
Label your fear level from 0 to 10 and watch it go up and down.
Notice that it does NOT stay at a very high level for more than
a few seconds.
9.
When you find yourself thinking to much about the fear, CHANGE
YOUR PRIMARY THOUGHT. Focus on and carry out a simple and manageable
task.
10. Be proud of yourself for your progress thus far and think
about how good you will feel when you succeed this time.
Adapted from: Roundhouse Square Psychiatric Center, Alexandria,
VA.
Counseling Services
Top Floor, Snow Health Center
Eastern Michigan University
734.487.1118
