Overcoming panic attacks, anxiety symptoms, and full-blown anxiety disorders can be a daunting challenge. However, there really are some simple tools and easily-learned skills that can help immensely. One very useful technique is to change what you say to yourself right when you first become aware of the symptoms of anxiety. If you suffer from panic attacks frequently, you probably think something like this, “Here we go again…” or “I can’t take this anymore” or “I’ve got to stop this right now” or even “What if I have a panic attack here, of all places!”
Most people interpret the onset of symptoms in a very catastrophic manner and end up throwing gasoline on the fire. Here is a three step experiment that you can try when your next panic attack starts with faint electricity in the background of your mind.
Step 1: Say to yourself, “The feelings I am having are facts, but how I interpret what they mean is a choice for me to make right now.”
Step 2: Say to yourself, “I choose to interpret these panic feelings as a severe annoyance, but they aren’t going to kill me. I know that from experience. I’m going to ride it out.”
Step 3: Repeat.
Many panic attacks, anxiety symptoms, and catastrophic thoughts are preventable, but not in the way most people think of “preventable.” It’s not about trying harder. Rather, it’s about steadying yourself to outsmart the anxiety. Get the facts, get the skills and tools, obtain a roadmap that can help you have realistic expectations for your progress in eliminating panic attacks, anxiety symptoms, and the extreme symptoms of stress that can be so frustrating.
