1. It does not matter if you feel frightened, bewildered,unreal, or
unsteady. These feelings are nothing more than an exaggeration of the
normal bodily reactions to stress.
2. Just because you have these sensations doesn't mean you arevery sick.
These feelings are just unpleasant and frightening, not dangerous.
Nothing worse will happen to you.
3. Let your feelings come. They've been in charge of you. You've been
pumping then up and making them more acute and powerful;Stop pumping.
Don't run away from panic. When you feel panic build up,take a deep
breath and as you breath out, let go. Keep trying. Staythere almost
as if you were floating in space. Don't fight the feeling of panic.
Accept it; you can deal with it.
4. Try to make yourself as comfortable as possible without escaping. If
you're on a street, lean against a post or a store wall. If you're at
the cosmetics department of a store, find a quieter counteror corner.
If you're in a boutique, tell the salesperson you don'tfeel well and
want to sit for a while. Do not jump into a car and go home in fear.
5. Don't indulge in self-pity and think
"Why can' I be like other normal people? Why do I have togo through
all this?" Just accept what is happening to you. If you do this, what
you fear most will not happen.
6. Think about what is really happening to your body at this moment. Do
not think "Something terrible is going to happen. I must get out."
Repeat to yourself "I will not fall, faint, die or lose control."
7. Now wait and give the fear time to pass. Do not run away. Others have
found the strength. You will too. Notice that as you stop adding the
frightening thoughts to your panic, the fear starts to fade away by
itself.
8. This is your opportunity to practice. Think of it that way. Even if
you are feelings isolated in space, one of these days,you will not feel
that way. Some time soon, you will be able to go through the panic and
say "I did it". Once you say this, you will have gone along way toward
conquering fear. Think about the progress you have already made.
YOU ARE IN CONTROL OF THE SITUATION!
9. Try to distract yourself from what is going on inside you. Look at your
surroundings. See the other people on the street, in the bus.They are
with you, not against you.
10. When the panic subsides, let you body go loose, take a deepbreath, and
go on with your day. Remember, each time you cope with panic and
anxiety, you reduce your fear.
The above information was provided from shrinktank.com
