8 Steps for Coping with Feelings of Panic

Don't Lose Hope

1. Try to keep in mind that feelings of panic are simply exaggerated bodily responses. They are an over-reaction to perceived feelings of threat. Your brain is trying to keep you safe.

2. The sensations themselves are neither harmful nor dangerous. Nothing worse is going to happen to you. In time the feelings will start to dissipate.

3. Do your best to stop adding to the feelings of panic by imagining all kinds of scary “what if” scenarios. Instead, try to reign in thoughts of where the panic might lead, and how much worse the situation could become.

4. Consciously work on grounding yourself in the present. Like an outside observer, do your best to notice what is happening in you, and around you. Try to be as detached and curious as possible. Describe what you are observing in simple, concrete terms (both inside your body, and in the environment).

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