Ten Rules for Coping with Panic
Author Unknown
1. Remember that the feelings are nothing more than an exaggeration of normal bodily reactions to stress.
2. They are not in the least harmful or dangerous – just unpleasant. Nothing worse will happen.
3. Stop adding to panic with frightening thoughts about what is happening and where it might lead.
4. Notice what is happening in your body right now. Not what you fear might happen.
5. Wait and give the fear time to pass. Do not fight it or run away from it. Just accept it.
6. Notice that once you stop adding to it with frightening thoughts, the fear starts to fade by itself.
7. Remember that the whole point of practice is to learn how to cope with fear – without avoiding it. So this is an opportunity to make progress.
8. Think about the progress you have made so far, despite all the difficulties. Think about how pleased you will be when you succeed this time.
9. When you begin to feel better—look around and start to plan what to do next.
10. When you are ready to go on . . . start off in an easy, relaxed way. There is no need for effort or hurry.
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