Page 121 - Advance Copy: Todd Kaufman, Author

HOW TO MANAGE ANXIETY & END PANIC ATTACKS
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10. Place your hands on the top of your thighs and take 3 very slow deep breaths through your nose.
Step 5: Exit Grading
Reflect again on the same incident you began with and ask yourself the identical question:
“As I reflect now, in this moment, on the thought of being exposed to this snake, how upsetting is it on a scale from 0-10, zero being I could not care less, and ten being flat our panic?”
Again grade the anxiety from 1-10, and note the differential. If it has dropped even one number, that is a ten percent difference! Take a moment to appreciate the change!
If the anxiety is still above 3, move on to Step 6. If the anxiety is below 3, move directly to Step 8.
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