10 Techniques To Help You Survive A Panic Attack

8. “Be Reflective, Not Reactive”

Thoughtful black female surgeon in the hospital. Photo Credit: Envato @drazenphoto

John Tsilimparis, director of the Anxiety and Panic Disorder Center of Los Angeles, recommends this technique. When irrational thoughts become overwhelming, they can easily take over and escalate. To help control these thoughts, which can be scary ones, he suggests writing them down on paper. Doing so will give the mind time to think about them and by visualizing irrational thoughts, one can learn to understand them, rather than feel them.

7. Positive Self-Talk

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Positive reinforcement is always more effective than having negative thoughts creep in. Negative thoughts can not only lead to feelings of anxiety, they can have detrimental effects on symptoms of panic attacks. Positive self-talk, for example, reminding oneself about successes and achievements, boosts confidence and reduces any shame felt about having the disorder. Saying, “I am awesome!” first thing in the morning is a good way to start the day.

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