Tell yourself: STOP !

Take a Breath

Focusing on your breathing slows down the adrenaline response and the distressing thoughts.

Breathe mindfully and notice the sensations of breathing in your belly. You might find it helpful to count your breaths, or to breath in to a count of 4, and out to a count of 4.

Observe:

Your thoughts & feelings e.g…

I’m anxious

My body’s alarm system has been triggered

My mind is tricking me into believing I’m in danger

I’m feeling really tense and hyped up

Pull Back:

Is this really true or does it just feel that way?

Is this fact or opinion?

What would a friend say about this?

What advice would I tell someone else?

Even though it feels really bad, these physical sensations are a normal body response…it will pass

Practise what works:

Positive self-talk, e.g.

I can get through this – I’ve done it before

I’m stronger than I think I am

This will pass

I can do this

Visualise: Imagine breathing in blue or green, and breathing out red. (Colour breathing exercise). Or use your imaginary outdoor peaceful place