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copied from a handout that i found helpful from my ED group:
Coping Statements
use any or all of the following positive statements to help you cultivate attitudes
of acceptance, "flow", and allow time to pass during a panic attack. you may find it helpful to repeat a single statement
over and over again. In conjunction with deep, abdominal breathing; during the first minute or two when you feel panic symptoms
coming on. if one statement gets tiresome or seems to stop working, try another.
This feeling isn't comfortable or
pleasant, but I can accept it.
I can be anxious and still deal with this situation.
I can handle these symptoms
or sensations.
This is not an emergency. It's ok to think slowly about what I need to do.
This is not the
worst thing that could happpen.
I'm going to go with this and wait for my anxiety to decrease.
This is an
opportunity for me to learn to cope with my fears.
I'll just let my body do its thing. This will pass.
I'll
ride this through. I don't need to let this get to me.
I deserve to feel okay right now.
I can take all the
time I need to let go and relax.
I can always leave if I need to.
There is no need to push myself. I can take
as small a step forward as I choose.
I've survived this before and I'll survive this time too.
I can do what
I have to do in spite of anxiety.
This anxiety won't hurt me - it just doesn't feel good.
This is just anxiety
- it won't hurt me.
This is just anxiety - I'm not going to let it get to me.
Nothing serious is going to
happen to me
Fighting and resisting this isn't going to help - so I'll just let it pass.
These are just thoughts
- not reality.
I don't need these thoughts - I can choose to think differently.
This is not dangerous
So
what
Press the reset button.
This too shall pass.
What is it costing me to remain silent?
I
like who I am
Just do it!
No I'm not listening. I'm doing it anyway.
Recovery is hard, but I want
it and will do anything for it.
This may be awful but its worth it and I know it
I will listen to my body
Take your time to think through the situation
Everyday I become stronger and healhtier.
I can survive
this anxiety, it will pass over and through me.
Use my voice.
This is not my fault.
Find my wise mind.
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