Date: Sat May 5, 2001 4:34 pm

Subject: Relieving Panic

Hi Guys,

I've been looking for these tips for awhile. I had them at one time but they
got lost.Anyway some of these ideas may help panic sufferers especially as we
get away from the meds and learn to deal with things in a more healthy way.
Sorry its so spaced apart. I'm not very good at copying( stealing) things off
the computer.

Take it easy,
Tom

TEN COMMANDMENTS TO REMEMBER DURING A PANIC ATTACK

1.) It does not matter if you feel frightened, bewildered, unreal or
unsteady. These feelings are nothing more than an exaggeration of the normal
bodily reactions to stress.

2.) Just because you have these sensations does not mean you are very sick.
These feelings are just unpleasant and frightening, not dangerous. Nothing worse will happen to you.

3.) Let your feelings come. They have been in charge of you, you have been
pumping them up and making them acute. Stop pumping. Do not turn away from panic. When you feel the panic mount, take a deep breath and, as you
breath out, let go. Keep trying. Stay there almost as if you were floating
in space. Do not fight the feeling of panic. Accept it. You can do it.

4.) Try to make yourself as comfortable as possible without escaping. If
you are in a street, lean against a post or store wall. If you are at the
cosmetics dept. store find a quieter counter or corner. If you are in a
boutique, tell the salesperson you do not feel well and want to sit for a
while. DO NOT jump into your car and go home in fear.


5.) Stop adding to your panic with frightening thoughts about what is
happening and where it might lead. Do not indulge in self pity and think,
"Why can't I be like all the other normal people? Why do I have to go through
all this?" Just accept what is happening to you. If you do this,what
you fear most will not happen.


6.)Think about what is really happening to your body at this moment. DO not
think,"Something terrible is going to happen. I must get out." Repeat
to yourself " I will not fall, faint, die or loose control."


7.)Now wait and give the fear time to pass. Do not run away. Others have
found the strength. YOU WILL TOO. Notice that you stop adding the frightening thoughts to your panic, the fear starts to fade away by itself.


8.) This is your opportunity to practice. Think of it that way. Even if you
feel isolated in space, one of these days you will not feel that way.
Sometime soon, you will be able to go through the panic and say " I DID IT",
Once you say this, you will have gone a long way towards conquering fear.

Think about the progess you will have made. YOU ARE IN THE SITUATION!!!

9.) Try to distract yourself from what is going on inside you. Look at your
surroundings. See the other people on the street , in the bus wherever
you are. They are with you not against you.


10.) when the panic subsides, let your body go loose, take a deep breath,
and go on with your day. Remember, each time you cope with panic, you reduce your fear.


I Hope these at least help some. Copy them and keep a copy with you at all
times. When you feel an anxiety or panic attack coming on, take it out and read it! It may sound insignificant but when you are ready to fight this battle, these are things you will need. It might take small 'baby steps' to start your journey to a better life.