You Can't Have Me, I'm Not Done Yet, I'm Too Strong!

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Part 3: Challenge Your Thoughts

During a panic attack, it’s common for your mind to race with catastrophic thoughts, such as “I’m going to die” or “I’m losing control.” These thoughts, although distressing, are often irrational. One of the most effective ways to overcome panic attacks is by challenging the negative thoughts that fuel them.

How to do it:

• Reality Check: Ask yourself if your fears are based on facts. Remind yourself that panic attacks, while uncomfortable, are not life-threatening.
• Positive Affirmations: Repeat calming phrases like “I am safe” or “This feeling will pass.” Reassure yourself that panic attacks are temporary and that you have the tools to manage them.
• Cognitive Reframing: Instead of focusing on worst-case scenarios, try to replace negative thoughts with more balanced or neutral ones. For example, “I feel anxious right now, but I know it will pass” or “My body is just reacting to stress, and I can calm it down.”

Why it works: By challenging irrational thoughts and replacing them with more realistic ones, you reduce the power panic attacks have over you. Reframing your mindset helps calm your nervous system and lessens the fear that feeds the attack.

Loss of control is scary to say the least. Your body reacts in a way that shows outward manifestations, in addition to the mental. This can be an opportunity for you to reach out to someone who you trust. They may be able to help you reframe your mind and assist you to come back to “reality”. A friend or family member may recognize your plight and help you to see that the episode can be dealt with in a safe manner. I have always had the support of my family; I am very blessed to have them. There have been countless scenarios where they have intervened and talked me down from the seemingly insurmountable odds. It can be hard to deal with and even embarrassing, but just remember they love you and have your best interests at heart.