Beth's Example

My symptoms were heart palpitation's, sweaty palms, dizziness, feelings of unreality and racing thoughts. I felt like I was going to faint and had the impulse to jump up and get out of the room. My thoughts were, "Oh no, here I go again--I can't stand this feeling--how am I going to get out of here without drawing attention to myself?" 

Then I began to spot. I spotted that my symptoms were distressing, but not dangerous. I could control my muscles to sit still and have the will to bear the discomfort of the symptoms. I thought about how every act of self control produces a measure of self respect especially if I remember to endorse myself, which I did. I also remembered that if I became objective by concentrating on something concrete, it would help terminate the panic. So, I started to try to describe to myself where the sensations were, what they felt like, etc. Pretty soon I noticed my pulse was slowing, and though I still was uncomfortable, I was no longer panicky. 

Before my Recovery training I would have run out of the room and would have felt ashamed of myself. This would have convinced me that I would not be able to go outside without the possibility of having a panic attack and I would quickly isolate myself. 

Frank -- Right, she used her muscles to teach her brain that there was no danger. The sensations were very "distressing, but not dangerous." Beth is no longer led by her symptoms, but is self led. 

Amy -- Beth also used" objectivity as a means for controlling panics."