fear.pptx
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Take time out by distracting yourself for 15 minutes with an activity like walking or making tea to calm down when flooded with fear or anxiety. When panic starts with a fast heartbeat or sweaty palms, stay where you are and breathe slowly and deeply with your palm on your stomach to feel the panic without fighting it in order to help your mind cope. Face your fears by avoiding avoidance, as whatever you fear will start to fade if you face it, like getting back into a lift the day after panicking in one.
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fear.pptx
- 2. Take time out • It's impossible to think clearly when you're flooded with fear or anxiety. The first thing to do is take time out so you can physically calm down. • Distract yourself from the worry for 15 minutes by walking around the block, making a cup of tea or having a bath.
- 3. Breathe through panic • If you start to get a faster heartbeat or sweating palms, the best thing is not to fight it. • Stay where you are and simply feel the panic without trying to distract yourself. Place the palm of your hand on your stomach and breathe slowly and deeply. • The goal is to help the mind get used to coping with panic, which takes the fear of fear away.
- 4. Face your fears • Avoiding fears only makes them scarier. Whatever your fear, if you face it, it should start to fade. If you panic one day getting into a lift, for example, it's best to get back into a lift the next day.