No thank you, not today

It seems to be that towards the evening, I completely freak out and panic. I don’t really know what has triggered it; there isn’t always an answer.

I was recovering from a panic and started to reflect on all of the techniques that I have learnt over the years that have helped me to come down from these horrible symptoms… It got me thinking, and I put together a nifty little worksheet which I have been using today to help me to rationalise my thinking.

The questions I was always asked by counsellors and therapists were:

1) What are you thinking about?

2) What is the likelihood of that actually happening?

3) Is that happening right here and right now?

4) What is actually happening right here and right now?

These questions always (okay, most of the time) got me thinking about why I was panicking and just how irrational it was, even if it all felt very real and scary in the moment.

Being able to see sense is not always easy when you are packed full of adrenaline, shaking and convinced that life is over.

Take a look:

What are you feeling? What are you      thinking? What is actually happening? Is it over?

Hot & clammy




Like I need to run


Aching tummy


‘I need to get out’

‘I’m going to be ill’

‘I can’t leave, they’ll think I’m weird’

‘I want to die’

‘I’m never going to get better’

‘What’s wrong with me?’


I am sat on the sofa at home, watching the news.

It’s early evening and dinner is cooking.

I’m safe.



It’s over, and I got through it.







I would definitely recommend making one of these and filling it out. You don’t have to look back at it is you don’t want to… you can start fresh each day.

I like to tear mine to shreds at the each of the day, in hope that my problems, too, will disappear into the waste paper bin.

We automatically fight our anxiety off in our heads and just want it to be over. It’s natural! We don’t want to feel uncomfortable, so we try and reassure ourselves that everything is okay – so why not help yourself that little bit more by writing it down and making some sort of sense of it all.

Learning to acknowledge your anxiety is important and will significantly decrease the panic time. Acknowledge it, say ‘no thank you, not today’ and turn away from it. Show it who is really in control here!

I hope the table helps some of you as it has me, I would definitely recommend giving it a go!

Here’s to getting through the next week! *pulls up funky socks and marches on*
Stay with me here.

Published by Alice Down the Rabbit Hole

27 year old | smiler | lover | depressive | fan of irony

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