Examples of common Behavioural Reactions (for Panic Diary)

Tensing against the feelings

Taking deep breaths

Pacing up and down / rubbing hands

‘Watching the clock’

Watching every sensation

Trying to relax / having to lie or sit down

Trying to block it out with distraction

Seeking escape

Using ‘safety behaviours’ – sitting near an exit / only going out with people we feel ‘safe’ with / avoiding heat / Trying to think of ‘anything but the feelings’ / Getting a drink of water etc


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