Our expert says:
These are often very individual, so experiment for whatever works for you. For some, it helps to pause and concentrate on breathing calmly, not extra deep or faster, but just normally, and imagining the tension and panic puffing out as you breathe out. The old advice mom's used to give was pause and count slowly to 10, and this heps, especially, again, if one pictures the fear level dropping for each number ounted down. Some are good at picturing something, so they choose a calm and safe place they can imagine clearly --- a warm peaceful beach, wheere they lie on the warm sand and listen to the waves : and in a crisis, they mentally go there for a couple of minutes rest, and then return and cope with whatever situation was alarming them.
But it's also wise to se a counsellor, espcilly of the CBT form, to work out why you are experiencing abnormal stress, and to learn even more effective ways of dealing with it when it arises, as well as making sure it will arise less and less often
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