Thinking

• What messages do I say to myself as I get panicky?
• Am I exaggerating ("always", "never," etc.)?
• Am I expecting a high probability of an outcome of dire consequences?
• Am I oversimplifying (if A happens, then B must follow)?
• What payoff do I get from panic (avoidance of aversive responsibilities, failure, or feared situation; attention from others)?

Feeling

• How do I feel before, during, and after panic?
• How do I know/label those feelings?

Behavior

• What situations set off the panic?
• Do my breathing, heartbeat, muscle tension, or body movements change?
• What actions are different (do I cry, sweat, hide, yell, shiver, etc.)?

Face It

• Seek and accept treatment (learn panic reduction and stress management skills).
• Take an active role in your own care
• Build a reservoir of coping strategies (meditate on positive or pleasant images, develop symbols of being in control to modify fears, learn hypnosis, use diversion, listen to relaxation tapes).

Avoid Your Panic

• Distance yourself from the panic and stress in your imagination (think about something long ago, far away, or in the future).
• Distance yourself via external distraction (initiate pleasant activity immediately, call someone, exercise, meet someone else's need).
• Distance yourself via internal cognition (deny, joke, intellectualize).
• Avoid situations that trigger the panic.
• Avoid excessive use of stimulants and caffeine, skipping meals, and excessive fatigue.

Turn To Others

• Share your feeling and fears.
• Seek support from your family, friends, or therapist.
• Pray.

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