Use Your Mind to Defeat Panic
Positive Thinking Can Help You Defeat Debilitating Panic Attacks
Dec 9, 2008
Australian psychotherapist Carole Kelly offers advice to the panic-stricken on her website, based on her years of work with people suffering from anxiety and panic.
She says, once people learn to deal with the symptoms of a panic attack, it’s time to tackle the thoughts behind the symptoms.
Negative Thinking Makes You Vulnerable
“How we interpret experiences and situations will influence how we feel about them and hence our emotional responses,“ she says.
“For example, if you think you are going to have a panic attack in a crowded shopping centre, you may find yourself very nervous and anticipating the attack every time you go shopping.
“By predicting anxiety, you increase the risk of a panic attack happening.
”If you have an attack, it strengthens your belief that you will always have a panic attack in that situation. You have given yourself a negative message!”
Generalising about where attacks could occur is also negative and restricting. If you had an attack on a train, and then think all public transport is risky, you could end up being fearful of all forms of transport, and lead a very restricted and miserable life.
Examples of Negative Thinking
- Black and white thinking - all or nothing, either success or failure with no graduations in between.
- Focusing on negatives and exaggerating – magnifying the unpleasant part of an experience and ignoring the positive aspects.
- Unrealistic expectations and not allowing yourself to make mistakes – ‘after practicing the techniques, I will be cured of panic attacks in a week’.
- Taking responsibility for others’ feelings – ‘it is my fault that my partner was so upset, because I am so anxious.'
- Trying to mind read other people and assuming certain outcomes without checking facts – ‘people think I’m stupid because I have panic attacks’.
Challenging Negative Thoughts
“Having identified your negative thinking styles, the next step is to change those to more appropriate and positive ones,” Ms Kelly says. She suggests three ways of challenging your negative thoughts:
1. Question the evidence for the thought.
What evidence do you have that a panic attack will result if you travel on all means of public transport? Recall the times you didn’t have an attack or only minor symptoms.
2. Check out other possibilities before jumping to a conclusion.
If you are feeling dizzy or weak, could something other than anxiety be the cause? Were you overheated, did you stand up too quickly, maybe you have a viral illness?
3. Ask other people for their interpretation of a situation.
Get friend or family member that you can trust to give you an accurate account of the situation. They may help you to see it from a different perspective.
Change Negative Thoughts to Positive Ones
Practice substituting positive thoughts for unhelpful negative ones. Consider your negative response to a common situation, such as public transport, and try substituting a positive thought about the situation. At first this may seem difficult but will become easier with practice, Ms Kelly says. “Get that trusted person to help you with ideas on being positive.”
More Ways to Change Negative Thoughts
1. Cue cards, or affirmation cards – have a single positive thought on each and can be easily carried. Read them when required.
2. Imagine you are someone you know who always looks on the bright side. How would they handle the situation differently?
A final reminder from Ms Kelly: “It's not going to happen instantly. Practicing these techniques is essential to become effective. And don't forget to reward yourself for your successes."
See also: Manage Your Panic Attacks
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