| At the point when you notice the initial anxiety | | | | bodily sensations to it is also useful (and the truth). So, |
| symptoms (and this is where knowing your body self | | | | for example these might be statements you could use: |
| is important: what sensations alert you first?) you have | | | | "I'm shaking all over, but now I know it's because of |
| the opportunity to re-attribute them. What this means is | | | | adrenalin." |
| that instead of thinking that your heavily beating heart | | | | "My hands are tingling and I feel really peculiar. I've |
| means anxiety and panic attacks, you could think one | | | | obviously got too much adrenalin in my system just |
| of these: | | | | now." |
| "I notice my heart's beating fast. It's not surprising, since | | | | "I feel so edgy. It must be an adrenalin excess again." |
| I've been dashing around since midday." | | | | Using these statements will prevent you from giving |
| "I can feel my heart thumping. It's really interesting to | | | | yourself the mental cue to start being scared at the |
| see how it's reacting to those three cups of coffee I | | | | prospect of another panic attack. Letting yourself |
| just drank." | | | | know the reason for sensations you begin to |
| "My heart's racing a bit. How fascinating. It's true about | | | | experience will reassure you. Unlike the normal cues |
| alcohol. I understand now that four pints of beer really | | | | you use, these do not provide a reason to be fearful. |
| is a lot to drink on an empty stomach." | | | | How could you feel scared by simply confirming the |
| "Here goes my heart; racing again. It's because I feel | | | | real reason why your body is reacting in the way it is? |
| so excited about seeing this play. I've been looking | | | | You don't have to hope or believe that is the case. |
| forward to it for ages." | | | | Know that it is true, and feel even more at ease in that |
| I've used the example of heartbeats, but it may be that | | | | knowledge. |
| the first thing you tend to notice is heavy perspiration | | | | Reinforce these thoughts by continually think of these |
| or feeling faint. The same thing applies. Tell yourself the | | | | reasons mentioned above. Relax your muscles, |
| real reason why you feel the way you do. For | | | | correct your breaching and then distract your thoughts |
| example: | | | | away completely in the ways suggested. |
| "I've suddenly gone all sticky. Alcohol always makes | | | | This may be enough to avert a full attack, even though |
| me feel hot like this". | | | | you may experience chose initial physical sensations. |
| "I feel so light-headed. Well, look. There aren't any | | | | However, there will be times, especially at first, when |
| windows open. No wonder." | | | | the attack may go into full swing until you get the hang |
| "I feel quite faint. But it's only because I skipped | | | | of those pre-panic attack handling tactics. Don't despair |
| breakfast this morning." | | | | at the prospect; there's no need to at all now, because |
| If you can't quite place the reason for why you might | | | | of the things you have discovered. Recalling them |
| be feeling the sensations, remember about the | | | | during an attack, or certainly as you go into it, will help. |
| important role adrenalin has to play. Re-attributing your | | | | |