124 P8 Negative Emotion – Panic



Sudden uncontrollable fear or anxiety.

Practical Tips

  1. Take some deep breaths.
  2. Remind yourself to Relax, we often get carried away in the moment. Stay cantered and focus on the job in hand.
  3. Having a ‘purpose’ can distract you away from panic, if you haven’t a purpose, create a default distraction e.g. look around for objects beginning with the letters of the alphabet (in order).

Beliefs and Affirmations

I am able to keep in a relaxed state in challenging times, by focussing on my breathing.


(How to make it very HARD to feel the negative emotion)

The only time I will allow myself to feel …………Panic, is when I forget I can take control of my mind.

Example Challenges

We are going on holiday and are late for the flight!  (DC013)

Internet gone down and I can’t access Facebook!! ARRG!!!   (DC021)

I get stressed when my mobile battery dies and I cant charge it.  I panic and get anxious as someone might want to get in touch, they may have messaged me and I am not able to get back to them so they might get cross! (DC078)

DC134 I’ve just put diesel in my car instead of petrol!!!!!

DC141 I don’t know how to build up a rapport at business networking events, therefore I don’t go and I need to.


“Leadership has been defined as the ability to hide your panic from others”
– Anon