Anxiety First Aid

NOTE:  If you suffer from anxiety, you really should consult your doctor or visit your local medical clinic.  You may find the following "coping tools" tools helpful.  Feel free to print these techniques for future reference.

Golden Rules for Coping With Panic:

1)   Remember that although your feelings and symptoms are frightening, they are neither dangerous
      or harmful.
2)   Understand that what you are experiencing is merely an exaggeration of your normal reactions
      to stress.
3)   Do not fight your feelings or try to wish them away. The more willing you are to face them, the
      less intense they will become.
4)   Don't add to your panic by thinking about what "might happen." If you find yourself asking
      "What if?" tell yourself, "So what!"
5)   Stay in the present. Be aware of what is happening to you rather than concern yourself with
      how much worse it might get.
6)   Label your fear level from zero to 10 and watch it go up and down. Notice that it doesn't stay
      at a very high level for more than a few seconds.
7)   When you find yourself thinking about fear, change your "what if" thinking. Focus on and
      perform some simple, manageable task or listen to the relaxing music of composers such as
      Deuter, Tim Story and other Hearts of Space composers and artists.  Many anxiety sufferers find Deuter's
      East of the Full Moon and Tim Story's Shadowplay excellent CD's by which to relax.
8)   Notice that when you stop thinking frightening thoughts your anxiety fades.
9)   When fear comes, accept it, don't fight it. Wait and give it time to pass. Don't try to escape
       from it.
10)  Be proud of the progress you've made. Think about how good you will feel when anxiety has
       passed and you are in total control and at peace.
11)  Read Philippians Chapter 4, verses 6 - 8.

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