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10 golden rules.

    I found these rules at another Internet site. They are made by the american advice columnist Ann Landers and they were mentioned as her 10 golden rules for coping with panic.

    (I like them even if they not fully fit with my experience coping with withdrawal symptoms. These advices still are close to it and maybe they can serve as a support trying to prevent drug use.)

    1. Remember that although your feelings and symptoms are frightening, they are neither dangerous nor harmful.

    2. Understand that what you are experiencing is merely an exaggeratin of your normal reaction to stress.

    3. Do not fight your feelings or try to wish them away. The more willing you are to face them, the less intensive they will become.

    4. Don't add to your panic by thinking about what "might happen". If you find yourself asking, What if?" tell yourself "So what?".

    5. Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might be.

    6. Label your fear level from zero to 10 and watch it go up and down. Notice that it doesn't stay at a very high level for more than a few seconds.

    7. When you find yourself thinking about fear, change your "what if" thinking. Focus on and perform some simple, manageable task.

    8. Notice that when you stop thinking frightening thoughts your anxiety fades.

    9. When fear comes, accept it, don't fight it. Wait and give it time to pass. Don't try to escape from it.

    10. Be proud of the progress you've made. Think about how good you feel when the anxiety has passed and you are in total control and at peace.

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