In this Video Course, we cover each of the 3 steps of the “CAP IT’ system in 3 separate videos with an Accompanying “Cap It” Workbook
In video 1- Step 1 Consciously Understand your Anxiety Progression
The symptoms of a panic attack
How your mind keeps retelling you an old fear story that creates a worrying process that holds you in fear that you repeat unknowingly.
Increase your awareness of the inner dialogue of the “worst-case scenario thinking” that perpetuates the progression of anxiety days or weeks before the panic attacks happen
Intervene before it goes into a panic attack to help your mind understand that it isn’t happening now.
Step 2 Video 2-Action
Now that you have identified your inner dialogue of the worst-case scenario thought process from step 1.
Take a different mindset and attitude about the situations that create your panic around specific situations.
Train your focus on calm instead of fear by taking an Action that is different than what you have been doing.
Breathe to calm with the Vagus 4 and 8 Breathing technique that is scientifically proven to send a calming chemical into your body to calm you within minutes.
Feel the calm to reassure yourself with confidence that you can handle the panicky situation now with tools practicing these steps.
Step 3 Plan- Refocus and Practice
Use the 3 steps as a blueprint to repattern, new more accurate, and effective thoughts to use again and again.
Refocus from the old fear story to a new story that you now create having the tools to confront the worst-case scenario thinking
With new confidence, choose a best-case scenario thought until you truly feel in control as you practice these 3 steps.
You will create continual successes to intervene to stop the anxiety from progressing to a panic attack once you've practiced this until it is your new habit, replacing the fearful thoughts in anxious situations with reassuring ones as you breathe through them to calm.
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Requirements
Commitment to yourself to have a growth mindset. Follow and practice these steps to intervene to crush your panic attacks.