Panic Action: Part II - Calm your thinking

As go about calming your physical state simultaneously begin calming your mind.

Reassure yourself

This is valuable – because you are reminding yourself of the realities of the situation rather than allowing the fearful thoughts and emotions to spiral. Remember that if you can remain mentally calm about the physical sensations the effects of the extra adrenaline coursing through your system will abate within about 15 minutes.)

Attempting to fight/control your own thoughts is pointless and will only further stimulate your system. Instead reassure yourself, using a calm and soothing internal voice: It's only a physical experience – a little extra adrenaline has over-stimulated my system. Now I'm going to relax and allow things to settle again.

(See the section below for more on self-reassuring.)

Distract yourself from the physical sensations

While waiting for your system to calm down turn your attention away from your physical sensations by reviewing your positive resources or imagining dealing with forthcoming events in a more resourceful manner. Or give your attention to 'outside events' such as the décor of the room, the tree over there, the expressions of the faces of passers by, etc. Or distract yourself by calmly and deliberately engaging in some diverting activity.

Focus on what you DO want

Maintain your attention on how you DO want to feel rather than on how you do not want to feel. The ideal first state to move into after experiencing a state of arousal is calm so mentally picture this and then methods to get into that state - to calm yourself.

Later, when the adrenaline rush has abated…

Congratulate yourself on however you have dealt with the adrenaline-caused sensations.

Now learn from the experience! Now ask yourself How did I over-stimulate my system just now? and back-track through the experience to discover whatever stimulated the adrenaline release in the first place. (There may not have been a direct trigger. In this case review what you have established, and written down, are the underlying causes.)

Instead of thinking I should not have felt like that etc. acknowledge that old habitual reactions take a little while to be completely replaced. And that anxiety rushes are not uncommon. And that you are rebuilding your confidence in your ability to tolerate such sensations.

Acknowledge that heightened sensitivity to bodily sensations and noises is a normal result of a stressful period and that it may take some weeks, occasionally even some months, for such sensitivity to reduce. And that, in the meantime, there may be times when you will over-react to such sensations. But that you can calm yourself again whenever you wish to do so. And that you are gradually getting your system back to normal.

You may also find it helpful to use pen and paper methods such as Writing Freely - click here http://www.pe2000.com/anx-selftalk.htm - to discover and defuse any underlying thinking patterns that may be supporting these reactions.