1. Really
understand what is happening, read it and re read it until its clear in your
mind
2. Accept
that these thoughts and feelings are around, whether you like them or not.
Allow them to do their thing and you do yours.
3. Remember
a thought is just that "a thought" it does not mean you will act on
it or are a bad person for thinking it. Let the thoughts come in and out of
your mind as they want to and you just do your thing while they do.
4. Each time
you feel panic switch to slow mode and slow everything down
5. Start to
do the opposite to your instincts as much as you can
6. Expose
yourself to situations and people you have been avoiding and activate your
panic response (remember we WANT the panic to come)
7. Once
activated stay there, until you feel the panic die away, remember the panic
MUST leave before you do
8. Repeat,
Repeat, Repeat!
9. Carry on
living your life with the panic alongside you
10. Have
Patience. Don’t think it should have gone by now why won’t it? Wait till it
decides to die away. It will but it may take a while.
11. Always
have the end result in your mind (this was something I always did), never lose
hope that you will recover.
The above
steps really helped me and it’s also really helpful to remember that the person
you once were before all this is still there, underneath it all and just
waiting to come back again. The body is
also really good at healing itself and will work hard to get better as soon as
you give it chance to.
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