Panic consists of a bunch of sensations and scary thoughts, all rushing through in a fraction of a second. It's important to learn that panic arises from our survival instinct and that it is never dangerous. But that intellectual knowledge just isn't enough when four sensations are triggering four scary thoughts all at the same moment.
Believe it or not, panic is a lot like a pie. Taken all at once, it's overwhelming. But taken one slice at a time, it's manageable (and even tasty!)
By identifying each slice of your panic pie, you can learn to master your panic, one slice at a time. Each slice by itself is no match for the powerful techniques of cognitive-behavioral therapy. And, as you learn to master each slice, your panic pizza gradually loses its power to overwhelm you.
Here is a simple way to think about panic pie: each slice consists of a sensation and a scary thought. No sensation is ever dangerous, and no scary thought is ever true.
When you identify and then learn to challenge the scary thoughts, you discover a very powerful secret: EVERY scary thought that comes from panic is an absurd exaggeration, groundless and completely untrue. Your repeated challenges gradually whittle down each scary thought. And since panic is only a collection of sensations and scary thoughts, it gets weaker and weaker.
Panic is only a collection of sensations and scary thoughts. It's unpleasant (to say the least!), but completely harmless.
EVERY scary thought that comes from panic is an absurd exaggeration, groundless and completely untrue.
Each time you challenge a scary thought, you are taking charge, shifting out of the victim experience, affirming the truth and resolving and healing your panic fears.
When you notice your anxiety going down a bit when you DISPUTE the scary thoughts, congratulate yourself! The more specific you can get with your scary thoughts, the easier it is to challenge them. One of the best ways to pull the plug on scary thoughts is to ask yourself "What are the chances that (the scary thought) could actually happen?" A scary thought is powered by the belief that it is likely to happen. When you challenge that mistaken belief, the scary thought starts to run out of steam.
You can learn to master panic by repeatedly challenging the scary thoughts.
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