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.
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negative thoughts counterstrike
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negative thoughts counterstrike
"the same mindset that created the problem can't solve it" - albers?
You know that if you say your negative outloud you sound…
well, you know what, let's try it.
write your negative thoughts, and then answer yourself like a you are talking to a friend, from a point of your of your strongest, most calm you. You can also answer other's negative thoughts and try to help them reframe it and see .
100% anonimus. Just choose a nickname.
it's just how you speak. the more you practice speaking this way, the less the negative thoughts will go away
Use this format:
my negative self: "[enter toughts]
My best self: [enter your kind words as a response]
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.
