Someone once said that if you want to hit the bull's eye every time, throw the dart first and then draw circles around it. Say "yes" to every experience; that's where you start. There will be plenty of hardships coming your way before the final curtain. You might as well get on friendly terms with them. Say "yes" to them when they arrive. Then begin to manipulate them actively and creatively. The fear of being trapped is a common concern for people with panic. Freedom comes by saying "yes" to whatever trap life puts you in, then doing something to get yourself out. Any time one of your attempts fails, begin immediately to do the really hard work: accept that you are still stuck in discomfort. Take time to complete that task -- of accepting the dissatisfying outcome -- first. Then re-double your efforts to change that outcome next time.

Summary - Eight Attitudes

These eight attitudes are not simply philosophical underpinnings. They are active workhorses in your healing process. Think of attitudes in a new way; think of them as technique.

To find out their benefits for you, don't wait until you are having a panic attack. Write these eight statements on an index card and carry them with you throughout the day. Pull them out when you're feeling uncomfortable and stuck. Use them to influence what you do (or don't do) next. That's a good way to begin to learn of their benefits. It is also consistent with the metaphor of inoculation: you start by learning to accept a small amount of discomfort, and build your confidence on that experience. Nobody learns to drive by entering the Indianapolis 500. A much easier place to begin is the mall parking lot on Sunday morning, with your supportive parent sitting next to you. Master these attitudes gradually by giving them a chance in lower risk situations. Then gradually turn your attention to those panic-provoking situations.

Who knows . . . maybe these are the only "techniques" you'll need.

next: STEP 4: Practice Your Breathing Skills