Diversity Rules Magazine

As a Therapist, Educator and Posi ve Living Expert, Diane has dedicated her career to helping people turn their lives around and is now on a mission to help them develop a sustainable posi ve at- tude that can actually turn one into an op - mist, literally. Through her three books, "Crea ng Bal- ance & Finding Happi- ness", "Baby Steps: the Path from Motherhood to Career" and " Mind- fully Happy- waking up to life." Diane has been speaking and empowering people na- onwide. She is also an Adjunct in Psychol- ogy at Montclair State University, where her college work includes mentoring students for personal issue advisement. I want to say thank you to one of my newsle er sub- scribers (Chris K) for sending me the golden rules for coping with panic. It's a great reminder of how to cope especially with the holidays and winter blues. I added in a few of my own rules as well. Golden Rules for Coping with Panic 1. Remember that although your feelings are uncom- fortable and even frightening, they are neither dan- gerous nor harmful. Remind yourself of this when you are becoming anxious. 2. Understand that what you are experiencing is an exaggera on or your normal reac on to stress. We all have stress. Stress is a normal part of life. 3. Do not fight your feelings or try to wish them away. The more willing you are to face them, the less intense they will become. 4. Don't add to anxiety or panic by asking yourself "what if . . . ". If you find yourself asking what if, tell yourself "so what". 5. Stay in the present. Focus on what you are feel- ing in your body. Observe it. Keep your focus on your bodily sensa ons rather than worrying about how much worse it might get. Just no cing and observing is a form of mindfulness and will bring you into the present moment. Mindfulness helps us to destress. 6. Label your fear level from 0-10 and watch it go up and down. No ce that it doesn't stay at the high level for more than a few seconds.The only constant in the world is change and everything is temporary even your fear and stress. 7. When you find yourself thinking about fear, change your what if thinking. Focus on taking ac on and per- forming some small, simple, manageable tasks. 8. No ce that when you stop thinking frightening thoughts, your anxiety starts to fade. This means to avoid Catastrophizing. 9. When fear comes, accept it, embrace it, don't fight it. Figh ng/resis ng just adds more stress. 10. Remember 90% of what you fear never hap- pens. 11. Be proud of your progress. Just observing and being mindful is progress. Doing posi ve self-talk is progress. Moving forward is progress. Not figh ng or resis ng is progress. Rules for Coping With Panic By Diane Lang Diversity Rules Magazine| Dec 2021 | 13

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