When Panic Attacks David Burn

When Panic Attacks
David Burns
Acceptance Paradox
Probably the MOST powerful Technique in the
book
When you resist It persists
When you accept it flows through you and
doesn't persist inside of you
The critics stop because there is nothing to
fight against
Once you accept that
You are defective
You won't always be happy
That you will struggle
You get a sense of calm and joy
At a META level
You can abstract yourself from the mundane
AntiProcrastination Techniques
Pleasure Predicting
Schedule activities
Predict how satisfying and rewarding each
activity will be from 0% to 100%
After completing, record how
satisfying/rewarding it really was
Notice the difference in
prediction and reality
Little Steps
Break big tasks into small peices
Start on the smallest tasks
Logical and Semantic
Think in shades of GRAY
Dont evaluate yourself as Winner/Looser
Process v/s Outcome
Evaluate yourself based on Process/effort
Don't evaluate yourself on the outcome
We control our effort Not the outcome
Gita
"Karmanye wadhikaraste maa faleshu
kadachana"
Semantic MEthod
Substitute kindler gentler language for
emotionally colorful words
Don't should all over yourself
Only 3 valid uses of SHOULD in english
language
MORAL
LEGAL
UNIVERSAL LAWS
Stop being ABSOLUTE about things
Get specific
Dont use vague generalizations
I am a failure
I always fail at this
Quantitative
Self Monitoring
Count your ve thoughts daily
on a wrist counter
The act of counting will bring them down
Worry Breaks
Schedule time to feel anxious/depressed etc
Dont fight the feelings
GO all out
Paradoxically they allow you to feel relaxed at
other times
Exposure
Gradual
Step by Step
One small step at a time
Flooding
Expose yourself to it all at once
Distraction
For example
In an MRI machine
Distract yourself with counting your breaths
Meditation
Counting down
AntiShyness
Smile and Hello
Smile and say hello to 10 strangers every day
Flirting
Rejection Practice
Try to accumulate as many rejections as
possible
Instead of trying to get a date, make it a goal
to get rejected 10 times a week
It is paradoxical and very liberating
SelfDisclosure
Dont hide your feelings.
Disclose your feelings openly
The real problem is not the SHYNESS
But the SHAME you feel
Without the Shame, the shyness can be
 endearing
Vulnerable and charming
PARADOX
Acknowledging your feelings makes them
disappear
Fighting your feelings makes them persist
inside of you
Truth Based
Examine the Evidence
Analyze the data available to you
What's the evidence for this claim
Experimental Technique
How can I test this?
Survey Based
Ask your friends/specific people about it
Compassion
How would I talk to a dear friend who had a
similar problem?
Role Play
The other person tells you about their problem
exactly as if it was happening to them
You respond and try to figure out a solution
Modifying a self defeating belief
1. Cost Benefit Analysis
2. Revise the Belief
3. Put the Belief to the Test
Your Self Defeating Beliefs
Vertical Arrow Technique
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