Panic Attack Relief - 1 Minute Exercise
fear can't hurt you, but holding on to it will escalate panic. If you or your loved ones ever experienced a panic attack, I recommend watching this free TED video and checking out this 1 minute CBT based exercise that can help you calm down rapidly by reframing your thoughts
"The Reality Check Minute"
Use the timer below, take a deep breath and ask yourself:
What's the anxious thought I'm having right now?
Say it out loud or write it down clearly.
Example: "Everyone will judge me at the meeting"
What are the actual evidence I can see? List only what you can prove with evidence
Example: "I have my presentation prepared" / "No one has criticized me before" "What else could explain this situation?" Think of at least one other possibility Example: "People might be focused on their own work" / "They might be supportive" End by choosing the most likely explanation based on your facts.
Panick Attack Relief - 1 Minute Exercise
"The Reality Check Minute"
Use the timer below, take a deep breath and ask yourself:
What's the anxious thought I'm having right now?
Say it out loud or write it down clearly.
Example: "Everyone will judge me at the meeting"
What are the actual evidence I can see? List only what you can prove with evidence
Example: "I have my presentation prepared" / "No one has criticized me before" "What else could explain this situation?" Think of at least one other possibility Example: "People might be focused on their own work" / "They might be supportive" End by choosing the most likely explanation based on your facts.
