Remember that although your feelings of stress and symptoms are very frightening, they
are not dangerous or harmful.
2. Understand that what
you are experiencing is just an exaggeration of your normal bodily reactions to
Do not fight your feelings or try to wish them
away. The more you are willing to face them, the
less intense they will become. If necessary,
carry around a stress ball
and squeeze it when
you start to notice that your breathing is
4. Do not add to your
by thinking about what "might" happen. If you find yourself asking
"What if?" tell yourself "So what!"
5. Stay in the
present. Notice what is really happening to you as opposed to what you think
6. Label your stress
level from zero to ten and watch it go up and down. Notice that it does not
stay at a very high level for more than a few seconds.
7. When you find
yourself thinking about the fear, change your "what if" thinking. Focus
on and carry out a simple and manageable task such as counting backwards from
100 by 3's or snapping a rubber band on your wrist.
Notice that when
you stop adding frightening thoughts to your fear, it begins to fade.
9. When the fear
comes, expect and accept it. Wait and give it time to pass without running away
10. Be proud of
yourself for your progress thus far, and think about how good you will feel
when you succeed this time.