practice practice practice

I just had a wave of panic pass over me, not a full on panic attack yet...but the beginnings of one. So, I am about to attempt to try to calm myself with a new technique. This will be an entry over the course of the feelings, so the exercise will repeat itself as things progress.

Situation: I think I am about to have a panic attack.

Feeling: 7
(0 –10)0 = no emotion 10 = most intense emotion

Anxious Thoughts: I am probably going to have a huge panic attack. It is going to be bad. I am scared of the feelings and feeling them.

Realistic Thoughts: I might have a panic attack, it's okay. If it is a big one, I will take my ativan and practice some calm breathing. I will be okay, I have done this many times before.

Feeling after Realistic Thinking: 5
(0-10)

Right now, I am in a thinking trap. I am catastrophizing, over-estimating danger, and fortune telling. I do not know the future. 

Anxious Thoughts: I haven't taken an ativan yet, this could get really bad. I am having chest pain, this might be real this time. If I need help, no one will listen to me or believe me. I have done this too many times.

Realistic Thoughts: I can take an ativan at any time, if I feel it is starting for real. Right now, it is just waves and I can deal with them for now. I had my heart checked recently and it was good. I am going to the doctor later for my asthma, if it still hurts then, I can bring it up. If at any time, I feel out of control or wanting to go to the hospital, I will try some deep breathing first and take my medication. These feelings are most likely related to anxiety. I have had these feelings before, if anything new happens I can let someone know.