In this dialogue I basically take Julie through the ‘self talk’ so that she can see how it can be implemented during panic
J – i never could have thought i would go in panic right now
R – ok – don’t worry – this is exposure practice anyway
J – yes
R – I WANT you to panic – lol
J – lol
R – seriously
u haven’t lost the fear yet
J – no
R – but the more you panic and get through it
with practice
u will get SO used to it
J – yes
R – i know its horrible
but soon enough you WILL be through this one
and u will be more confident
this is how it goes
as long as there is a bit of fear left u can panic
but its still ok
J – yes
R – its just panic – just adrenaline
no danger whatsoever
J – yes
R – so – back to beginning
J – ok
R – let go all over
smile
drop shoulders
LET PANIC HAPPEN
its ok
its just movement in your body
sensations
feels terrible but isn’t real danger
tell your body its ok
smile with your body – feel your feet on the ground
become aware of the room
listen to sounds
no need to keep checking in on the panic
let it do as it will
its just adrenaline
you have just been on edge last few days due to anticipatory anxiety
this keeps adrenaline alive
and it can get triggered very easily
and then u feel weird
that’s all
just weird feelings
YOU are ok
remember – no matter how bad it can feel
its just adrenaline
and it comes in waves
one minute you feel ok
next u feel weird again
that’s adrenaline surges
ride it out
surf the surges
u will be great
i KNOW now u are on other side of it all now
this is additional necessary practice
so that you lose your fear completely
let it do its worst
remember to smile
J – I can feel the fear lifting – still feel anxiety but not in panic
R – that’s a good point to remember – that you can feel anxiety but you don’t have
to feel panic – once you remind yourself of the truth about the symptoms you won’t
see any reason to ‘panic’
J – yes – I think I can just let these feelings be as they are – can breath a bit now
R – and remember that even if you were still IN panic you would still actually be
in no danger. Of course it’s a relief to feel less panic but you don’t NEED to rely on
feeling ‘calm’ – you are ok no matter what
J – yes – that gives me more of a feeling of strength
thank you 🙂