When Panic Attacks David Burn

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When Panic Attacks David Burns

Your Self Defeating Beliefs

Vertical Arrow Technique

Modifying a self defeating belief

1. Cost Benefit Analysis

2. Revise the Belief

3. Put the Belief to the Test

Compassion

How would I talk to a dear friend who had asimilar problem?

Role Play

The other person tells you about their problemexactly as if it was happening to them

You respond and try to figure out a solution

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

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 atother 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 aspossible

Instead of trying to get a date, make it a goalto 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 themdisappear

Fighting your feelings makes them persistinside of you

AntiProcrastination Techniques

Pleasure Predicting

Schedule activities

Predict how satisfying and rewarding eachactivity will be from 0% to 100%

After completing, record howsatisfying/rewarding it really was

Notice the difference inprediction 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

&quot;Karmanye wadhikaraste maa faleshukadachana&quot;

Semantic MEthod

Substitute kindler gentler language foremotionally colorful words

Don't should all over yourself

Only 3 valid uses of SHOULD in englishlanguage

MORAL

LEGAL

UNIVERSAL LAWS

Stop being ABSOLUTE about things

Get specific

Dont use vague generalizations

I am a failure

I always fail at this

Acceptance Paradox

Probably the MOST powerful Technique in thebook

When you resist It persists

When you accept it flows through you anddoesn't persist inside of you

The critics stop because there is nothing tofight 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