and flee As seen an adaptive survival response in a true emergency can for the person with chronic anxiety become a pattern of avoiding uncomfortable but nonthreatening situations When that happens a person may find themselves in total escape mode for situations that are actually malls movie theaters driving parties family events work meetings appointments just to name a few Giving in to panic and fear through escape means no new learning can occur because you never get a chance to discover if what you fear will actually happen REIN IN If a lion is attacking jump off a high wall run toward oncoming traffic crash through a sliding glass whatever you must to survive But only rarely do most of us encounter truly situations In those other circumstances the ones that feel scary but pose no real threat get thebest outcomes if you rein in your response long enough for your to kick in so you can make an accurate risk assessment Here are three quick and easy strategies for decreasing the physical agitation and of breath increased heart rate sweating that accompany panic and 1 Take slow deep breaths feeling your chest rising fully Each time you exhale