long ago, when i was first Dx with panic disorder, i was taught a little list of things to do, and they boiled down to this, for me :

Delay~ Defer~ (put off) Distract~

by using these skills instead of just leaping into my first choice or reflex, i was able to reduce the escalation of anxiety and consequences.

there is a post in the emotions forum on Coping Skills. i consider them the first line of defense in emotional self care. they came from various sources, so there is something there for just about anyone. here's a link:

http://forums.psychcentral.com/copin...ml#post4274286

congrats on learning the importance of self-care~!
may you have success and the causes of success~