Visualising doing the thing you fear and imagining you making a complete success of it, and trying to really feel the types of feelings of success and confidence you would feel and playing it over and over til its like second nature can help you prepare. Athletes do it when theyre just about to race. They picture themselves crossing the finishing line, winning and feeling great and the crowd going wild or whatever! If you prepare and visualise the best situation over and over there is a much higher liklihood that will actually be what happens! And when you do do it well and dont have a panic etc, afterwards you must remember to concentrate on that feeling and really drum it into yourself that it actually went really well, despite what you were worrying about. The next time something comes up similar, you will remember that last time you were worried, and yet you got through it and was successful. Itll make the next time easier.

I prepare lots when I have presentations and make sure ive prepared everything well in advance and rehearsed so I know things inside out. After that theres not a lot else you can do. I try not to worry about something thats coming up until right before its to happen. I just block it out as the worrying doesnt make the time go faster or slower. The thing you have to face is still the same amount of days or hours away and its a waste of time and energy worrying about something you will still have to do. Whenever i remember it and it makes my tummy flutter, I just then block it out again as nothing can be done about it! Youll get better at this tactic when youve had a few successes and have proved to yourself that even though youre worried youll have a bad spell, you know you are very unlikely to actually have one. Every success you have makes you stronger the next time.

Cant you do a dummy run with someone you trust like friends of family? The rehearsal of your words will give you confidence, and the confidence will lessen the panic. And concentrate on your breathing so you dont initiate a panic attack, as its often the shortening and quickening of your breaths as you get anxious that starts a real panic attack and concentrating on breathing can stave it off. When I do presentations I really concentrate on not rushing to get everything out and get it over with, as I also have to do a lot of listening to feedback and be in a position to consider a proper response rather than just trying to hurtle towards the finish line, and taking it slowly (and sometimes speaking a bit quietly) not only calms you down, gives you time to think ahead to the next bit while youre on the last bit, but also makes people pay attention to you and listen harder so your presentation will actually do its job too!!!

Perhaps also find a "lucky something" like a stone or a special pen or something you know youll be able to hold in your hand while you do the presentation that you believe will make it ok. I used to have a few devices I trusted like my faithful magic jumper I always harp on about in the forums. My magic jumper made me feel better when i was stressing and nauseous. I convinced myself it would, and in the end it did work! It takes time to brainwash yourself about these calming/confidence inspiring devices but if you persist with it I believe you can make it work. But you mustnt use whatever the thing is on normal times, just when you need it to help you. I wore my magic jumper too much after I stopped feeling ill with nerves, and now when I have a sicky spell and I put it on it doesnt do anything!!! But I dont really need it now as I dont have panic related nausea any more so its done its job!

Also, tell yourself over and over that youre in control. It may feel loopy, but sit infront of the mirror and tell yourself out loud (with feeling, like you would tell a friend who needed your support) that you ARE strong, you ARE in control and you can do it. And do you know what, youre going to do it really well. Saying things out loud makes them real rather than just an idea of something in your head. Brain wash yourself in a good way; its surprisingly easy to do it!!!

I hope some of this makes sense and helps! I remember when I was recovering but still quite bad I was brave enough to start going to some adult education spanish classes, and the first one i went to on my own I had a mini panic attack that frightened me. But I stayed put and let it pass, and it never happened again after that. I kind of faced it and beat it, and gave myself confidence that I could manage it if it happened again. I also had a panic attack whilst sat in the dentists chair after Id been injected the anaesthetic thing (which was a complete shock as I wasnt aware I was that bothered about the proceedure I was going to have!), and I breathed through it and recovered and the dentist didnt even know! (He was doing something on the computer whilst he gave it a few minutes to take affect!) the week after I went back for further works and was worried when he injected me I would do it again, but I thought well if it happens it happens. No big deal, I can cope til it passes (and i wasnt really embarrassed about it, I bet theyve seen worse things happen in the chair!) and anyway, it didnt happen!

Also, Ive been getting really funny about blood and having blood taken and stuff and have created a bit of a problem for myself. A few months ago I went for a blood test and told the doctor I was worried Id have a faint spell as the last time they did it I went all funny. After theyd taken the blood it started so I just told her and she laid me down and fetched me some water and opened the window and generally mothered me a bit til it passed, and although its not pleasant and a bit freaky, not being frightened to admit it to the doctor made me feel better, and I sort of laughed through it a bit while it passed!! It gave me a good excuse to stop in the cafe and have a coffee and some cake after!!! Admitting we have these funny reactions to certain things is strangely empowering. Its not something to be ashamed of, its just a funny part of us. Thinking as positively as we can about these challenging things we have trouble with (like me laughing with the doctor whilst trying not to faint and telling her "i told you this would happen!!") helps us take the scare out of them so they can be tackled day-to-day a bit more effectively rather than them beating us down. Sometimes these things have to be accepted in order for them to then be placed in a position to be tackled bit by bit, as going against the flow can sometimes just impound them and make them an even bigger monster to deal with.

I hope some of this makes sense and can be of some help if even just a tiny bit. Ive had panic troubles like you, at my worst, and I still get nervy doing presentations and put pressure on myself. but I can see that Ive vastly improved from when I first started doing it. And I tell myself that every time, that i know ive improved and will continue to improve, and therefore I do! Not perfect yet, but practice makes and all that, and every time it gets easier, and I remember to pat myself on the back for the hard work and success, and put into perspective the bad, learn and move away from it straight away before it gets its claws in. Good luck!!! XXX