Group News

Here are 4 Questions to ask yourself after panic/anxiety episode. Sometimes our reaction is so fast that we don't really know what we are thinking.

Write in your journal answers to the questions below, in the first person while or after a panic attack or a situation that cause high anxiety.

1) What situation triggered my anxiety?

2) What physical sensations did I experience?

3) What were my anxious thoughts, predictions, or beliefs?

4) What were my anxious behaviors? In other words, what did I do to protect myself from anxiety? (For example, did I avoid or escape from the situation? Did I take other actions to reduce my fear?)

Alrighty, here we go and while doing them, don't try to control your breathing. Just breathe normal or you can also use deep breathing, but it's not neccessary..., whether it's shallow, or long, whatever, it doesn't matter. And feel free to use the sentences, I just used the short version. Please do them in order :

Breathing in, I know I am breathing in. Breathing out, I know I am breathing out. You say :IN,OUT

Breathing in, my in breath has become deep. Breathing out, my out breath has become slow. You say : Deep,Slow

Breathing in, I feel calm. Breathing out, I feel at ease. You say : Calm,ease

Breathing in, I smile. Breathing out, I release all my worries and anxieties. You say : Smile, release

Breathing in, I dwell deeply in the present moment. Breathing out, I know this is a wonderful moment. You say : Present moment, wonderful moment.

Here is the poem to learn, it is very nourishing and healing. Practice each line for as long as you wish.

IN,OUT

DEEP,SLOW

CALM,EASE

SMILE,RELEASE

PRESENT MOMENT,WONDERFUL MOMENT



Learning this is EXACTLY what is needed to be mindful and always be in the moment. It's fantastic and very easy. You'll be blown away at how calm you will feel.

http://selbysolution.com/audio_upl...