Originally published January 28, 2019. Some formatting changes.

1. Remember that although your feelings are very frightening, they are not dangerous or harmful. They are uncomfortable but not life threatening.
2. Understand that what you are experiencing is just an exaggeration of your normal bodily reaction to stress.
3. Do not fight your feelings or try to wish them away. The more you are willing to face them, the less intense they will be.
4. Do not add to your panic by thinking about what might happen if you find yourself asking ‘What if’? Tell yourself. ‘So what!’
5. Stay in the present. Notice what is really happening to you as opposed to what you think might happen.
6. Label your fear level from zero to ten and watch it go up and down. Notice that it does not stay at a very high level for more than a few seconds.
7. When you find yourself thinking about the fear, change your ‘what if’ thinking. Focus on and carry out a simple and manageable task such as counting backwards from 100 by 3’s or snapping a rubber band on your wrist.
8. Notice that when you stop adding frightening thoughts to your fear, it begins to face.
9. When the fear comes, expect and accept it. Wait and give it time to pass without running away from it.
10. Be proud of yourself for your progress thus far, and think about how good you will feel when you succeed this time.

Source: NMH Association – Understanding Panic Disorder

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