Hello everyone. Can someone tell me what the six steps are?

I have an old version of the program and I don't remember any kind of list.....

Thanks and have a great day!!

Monroe:
do you have a workbook? the six steps are listed in the workbook. i have the workbook that has a picture of the sun in the clouds on the front -- dated 1997. the steps are on page 5 of lesson 2. if you do not have the workbook i will post the steps for you later when i have more time. let me know, ok? putas

Hiya Putas........

I have an old workbook.....The cover is black red and blue.......So no and I don't know what the steps are.....

If can post them that would be great!! Thanks.

Hi Monroe,

Here are the six steps to use to deal with panicky feelings:

1. ACCEPT the anxiety. "Float don't fight"

2. Give yourself permission to feel anxious. "I know what this is."

3. Breathe* (inhale 2, exhale 4) Practice this breathing for one full minute.

4. Inner Dialogue: positive, comforting, soothing, empowering

5. Distract -- mental and physical distraction for at least 15 minutes (jog, clean out closet, etc.)

6. Let time pass -- understand that discomfort always passes. also see humour in the situation (humour is calming)

o these six steps can also be used for waves of sadness, anger, worry etc.

*i'll post the breathing technique later. right now i have to get back to work.
hope this helps. putas