Acceptance Behaviour Strategies summary..
CATCH IT – CHECK IT – CHANGE IT
Avoidance maintains panic – ACCEPTANCE speeds recovery
Don’t tense AGAINST the panic – ‘Let go’ TOWARDS the feelings
STOP trying to STOP panicking! – LET PANIC HAPPEN
Don’t ‘TRY’ to RELAX! – just LET GO of any added tension
You don’t need to do deep breathing – Just relax your stomach
Stop ‘Stirring the pond’ – just LET IT BE – DO NOTHING
Stop ZOOMING in on the symptoms – Focus outward
Panic can come in waves – RIDE the waves.. FLOAT through them.
Stop looking so SERIOUS! – SMILE
Distract yourself if you feel you need to but face the feelings at the same time.
Ultimate Acceptance 1 – IGNORE the panic – get on with your day – why not?
Ultimate Acceptance 2 – Deliberately EXAGGERATE the symptoms!
After a panic attack there is NO NEED to be ‘careful’ with yourself! –
Get on with your NORMAL routine