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