Below is the video to watch. Watch it on wifi unless you have a great data plan.
The tasks are the following:
1) Watch each of the exercises and try one at a time
2) Observe the sensations of your body (not your thoughts) during the practice and after
3) Try to experience the sensations fully without any distraction, escape, or lowering the intensity
4) Use descriptive and non-judgmental words to describe what the body is feels like
5) Wait for your body to return to its baseline resting state and then repeat with the next exercise
6) Rate how much distress the practice caused 0-8 (8 is high) and if you have panic attacks rate also how similar the practice was to a panic attack 0-8 (8 is most like a panic attack)
7) Go to 1 and try the next practice
8) If you are prone to falls - use your own judgment on some of these practices.
When you are done going through each of the practices 1 time your homework is to identify the 3 MOST distressing practices. Starting the NEXT DAY do the following:
1) Practice the Top 3 distressing practices 1 time.
2) Do one of your top 3 distressing practices and watch and describe your body sensations (no distraction no avoidance no escape)
3) When your body returns to “baseline” (normal) do the next practice until you have done your top 3 for the day.
4) Record your practices on the worksheet
Remember: Even if you do not have panic disorder these practices are helpful for everyone to learn how to tolerate anxiety, unpleasant symptoms, and reduce anxiety sensitivity.
Why face your fears about physical sensations of emotions?
Emotion Sensation Practice Examples
After doing each of these. Rank your top 3 most distressing exercises
Complete the worksheet that looks like this (Click Here)