Wallsend Self Help Group

Panic Attacks

When panic starts, sensible thinking stops, so you can't depend on being able to think very clearly at the time. Instead of that, you should read through the ten rules set out below very carefully before you begin to practice them so that they are clear in your mind. When you feel panicky, run through them again or make a copy of them to keep with you if you prefer.

If you find other ideas which help you, add them to the list.

Below on the left is the full version of the rules while a more simplified (and perhaps easier to remember) version is on the right.

TEN RULES FOR COPING WITH PANIC.

FULL VERSION...		SIMPLIFIED VERSION...
Remember that the feelings are nothing more than an exaggeration of the normal bodily reactions to stress.		The "feelings" are normal bodily reactions.
They are not in the least harmful or dangerous, just unpleasant. Nothing worse will happen.		They are not harmful.
Stop adding to panic with frightening thoughts about what is happening and where it might lead.		Don't add frightening thoughts.
Now notice what is really happening to your body right now - not what you fear might happen.		Describe what's happening.
Now wait and give fear time to pass without fighting it, or running away from it - just accept it.		Wait for the fear to pass.
Now notice that once you stop adding to it with frightening thoughts, the fear starts to fade away by itself.		Notice when it fades away.
Remember that the whole point of practice is to learn how to cope with fear, without avoiding it. This is an opportunity to make progress.		It is an opportunity to make progress.
Think about the progress you have made so far, despite all the difficulties, and how pleased you will be when you succeed this time.		Think of what you have done.
When you begin to feel better, look around and start to plan what to do next.		Plan what to do next.
Then, when you are ready to go, start off in an easy, relaxed way - there's no need for effort or hurry.		Then start off slowly.

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Support for those with Anxiety, Depression, OCD and other stress and phobia related problems.

Panic Attacks