Good Morning! when I feel the symptoms starting I just tell myself - "oh, I guess I'm overtired or stressed" because symptoms often start then. When I tell myself this, I just slow down, take some deep breaths, change my surroundings (use distractions - in a store, read labels on cans, look for a certain size, etc.sometimes you don't even know what you are reading, but it doesn't matter because you are focusing on something else, not the fear) and know that if I take care of myself, I'll be o.k. Also I use grounding - that is, if I'm grocery shopping and my heart suddenly starts to beat faster, I hold the cart's handle and since I've told myself, this is a safe place holding the handle, I start to relax, and nobody knows!
One affirmation is: "I've been through this before, I was alright". I find that as soon as you don't fight the symptoms and let them be, they fade faster.
Good quote: "Our doubts are traitors which make us lose the good we oft might win by fearing to attempt".
Ever tried running the coldest water possible on your inside wrists? When animals have fought, they often go to the river to cool down - this helps the parasympathetic nervous system to slow down.
Last week I had to give a short intro and speech. I knew I would be alright even though a bit nervous. I visualized myself giving it before I went to bed the night before - and although it didn't go perfectly - I forgot something I wanted to say - no one knew except me and I congratulated myself afterwards for a job well done! So don't forget to pat yourself on the back for any little or big success.
