Distress Self Help - NOW!
Tell yourself: STOPP !
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. Breathe in through your nose and breathe out through your mouth.
Observe
Notice what you are thinking and feelings e.g...
- I'm feeling upset
- My body's alarm system has been triggered
- I'm noticing these physical sensations in my body
- My mind is saying..... (identify the thoughts in words)
Pull Back
- Is this really true or does it just feel that way?
- What's the Helicopter View?
- 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
Learn effective skills online - The Decider Skills For Self Help online course.
Practise what works / Proceed
What will help and be best for me, others and this situation right now?
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I can get through this - I've done it before
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I'm stronger than I think I am
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This will pass
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I can do this
Visualise: Imagine breathing in blue or green, and breathing out red or black (Colour Breathing). Or use your imaginary outdoor peaceful place from imagery self help page
Move your focus of attention: distract yourself and put all your focus of attention onto an engaging activity or use mindful breathing or colour breathing
54321 Mindful and Grounding Exercise
Do what you would be doing if you weren't anxious - and do it mindfully.
Go for a walk or engage in another physical activity. Distract!
Listen to music that you know will help you feel better
Listen to the free Panic First Aid mp3 or download other self help mp3s
FREE MP3 for Panic
De-Stress Now!
5 minute video from Getselfhelp.co.uk (below) - includes STOPP
Inspiring Quotes Video from Getselfhelp.co.uk
