TRANSCRIPTION OF THE AUDIO
PALPITATIONS
Ok – let go all over
feel your feet on the floor
relax your stomach – take a slow deep breath and let it out very slowly
smile slightly if u can
Rapid heart beat and palpitations is THE most common symptom of panic
Millions of people right now are experiencing this and they are not in any ACTUAL danger
Its simply fight or flight making the heart beat faster
There is nothing wrong with your heart
this is just a very common symptom of anxiety
You are in no danger
You may have had this many times and yet nothing bad ever happened except feeling scared
Right now it FEELS like something is wrong because when the heart beats fast for no clear reason it’s scary
But it really IS just fight or flight
When you focus on the heart beating you feel more anxious
so the heart beats even faster
the panic cycle
Lets break the cycle
Feel feet on floor
let go stomach – let your stomach breathe easy – watch it rise and fall
LET YOUR HEART BEAT IN THE BACKGROUND AS MUCH AS IT WANTS
you are in no danger
the heart is a VERY strong muscle and can beat for long periods without ANY problem
go limp all over – relax TOWARDS all the feelings
remember it is JUST unpleasant sensations caused by adrenaline – that is all
listen to sounds around you – even if you find it hard to
Listen to just ONE sound – this will take your focus OFF the fear
and let the heart beat – its ok – let it do its worst – it’s just adrenaline
so AGAIN – feet onfloor – let go all over – go limp
take in any part of your surroundings – ANYTHING – a picture, a colour, a shape
and let your heart beat as fast as it wants to beat or as erratically as it want to be
Just let it do whatever it will do – it’s fine – you are in no actual danger
It just FEELS uncomfortable and scary – thats understandable
But its a false alarm – it will pass
Adrenaline eventually ‘runs out of steam’ and it will calm down
You know that it has calmed down many times in the past
It will do so again – just get go – everything is ok 🙂