Interpersonal Effectiveness Handout 5

Guidelines for Objectives Effectiveness: Getting What You Want (DEAR MAN) A way to remember these skills is to remember the term DEAR MAN: Describe Express Assert Reinforce (Stay) Mindful Appear Confident Negotiate Describe            Describe the current SITUATION (if necessary). Stick to the facts. Tell the person exactly what you are reacting to…

Panic & Anxiety Suggested Reading

Generalized:  Healthy Mind & Healthy Body Handbook, David S. Sobel M.D. and Robert Ornstein, Ph.D., Dr., Los Altos, California 1998 The Relaxation & Stress Reduction Workbook, Martha Davis, Ph.D., Elizabeth Robbins Eshelmann, M.S.W., and Matthew McKay, Ph.D., New Harbinger Publications, Inc., 1988 Worry: Hope and Help for a Common Condition, Edward Hallowell, M.D., Ballantine Books, 1997 The Worry…

Panic Attack Tips

Ten Time-Tested Tips for Surviving Panic Attack By Cynthia Merrill Chew gum, suck a mint, or lick an ice cream cone slowly. For some reason when your mouth is busy your mind shifts its attention from the irrational to the more mundane. I found blowing bubbles with bubblegum helpful. Who cares what you look like?…

Breathing Protocol

The vast majority of people who experience a panic attack do so, in large part, because of inefficient breathing, either by hyperventilating (80-85%) or by holding their breath. In both cases, the affected person is unaware of their breathing pattern, but acutely aware of the outcome. Ideally, when you inhale, your stomach and shoulder muscles…

Helpful Cognitions

One of the most potent contributors to the panic that you experience is the catastrophic misinterpretation of certain physical symptoms; e.g. "Oh, my god, I'm going to die" when your heartbeat accelerates. It is critically important that you identify and challenge these faulty interpretations. These (symptoms) are really uncomfortable, but they aren't lethal. Every time…