Archive for January, 2016

Plane Ride thought diary

Event: Take off.

Calming technique: Deep, slow belly breathing (in through the nose all the way down to the belly button, slowly out through mouth). Eyes closed.

Visual imagery: Imagining plane slowly pulling up from the run way to the sky and leveling out.

Negative Automatic thoughts (NATs): Thoughts and image of plane crash occur in the midst of visual imagery and breathing.

Calming technique: Continue deep, slow belly breathing. Eyes closed. Allowed NATs to come in, and go out. Did not question whether this would occur. Just accepted that the NAT was present, continued breathing, continued positive imagery.

Reality/Outcome: Smooth leveling occurs within 20 seconds to 1 minute.

Eyes open.

Normal breathing begins.

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