Ten rules for coping with panic

1. Remember panic feelings are only normal reactions that are exaggerated

2. They are not harmful and nothing worse will happen

3. Notice what is happening in your body now. Stay with the present. Slow down, relax, but keep going.

4. Thinking about what could/might happen is unhelpful. Only now matters.

5. Accept the feelings. Let them run through you and they will disappear more quickly.

6. Monitor your level of anxiety: 10 (worst) to 0 (least)

7. Stay in the situation. If you run away, avoid or escape, it will be more difficult in the future.

8. Take a few slow, deep breaths.

9. Consciously relax your tense muscles. Feel yourself relaxing.

10. Now begin to concentrate again. Focus on what you were doing before.