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It is possible to never have a panic attack again, ever.
Trust me, there was a time in my life where I didn’t think it was possible to gain control of my panic attacks. They made me feel the exact opposite, and I hated it.
So, I decided I’d had enough. I was not going to let this control me. I was not going to let another panic attack get the best of me, or stop me from living my life. I got angry, and determined.
Once I reached that point, that was it. When I would start to feel it creep up on me, I would tell myself, “No. You’re fine. Everything is fine, it’s not real.”
Obviously this didn’t work right away. But over time, it did. I first learned how to stop them before they got out of control. I’d call someone if I started feeling panicked. I’d ask them to just talk to me about anything, to take my mind off of it. Or I’d force myself to start focusing on something else.
After I mastered that, I learned how to stop them from happening at all.
I realized that my panic attacks were literally all in my head. My thoughts were what manifested the feeling of panic. Once I learned how to control my thoughts, I controlled my feeling of panic. And when I realized that I did have control, I did have a choice, I chose not to be afraid of panic attacks anymore.
I chose not to have them. I chose not to allow my thoughts to have that much control over me. It really is that simple. I know it sounds crazy, impossible even. But it’s true.
I learned to do this on my own by figuring out exactly how the mind and body connection worked when it came to panic attacks. It’s unbelievable how much the two are connected.
Understanding how panic attacks work is the first step. Learn everything you can about the causes and how they work to affect you on a physical level. Panic attacks are brought on by a chain reaction that manifests itself physically. The emotional reaction is brought on by stress, fear, or some other trigger, even on a subconscious level.
Once you start to see how close the mind/body connection truly is, you begin to understand that panic attacks are actually the cause of your own mind. Your mind is literally causing the physical symptoms, which then cause a rise in your feelings of panic. Without some form of intervention or distraction from these thoughts, you quickly lose control, and the panic completely takes over.
Practicing self-awareness can catch the symptoms of a looming panic attack before it begins
After gaining a better understanding of how panic attacks work, the next step is practicing self-awareness. There’s a reason the word self-awareness is so insanely important. It’s because in order for you to start gaining control of your thoughts, you have to become aware of them.
Everyone has the capability to do this, it’s really a matter of practicing it. Once you’ve practiced enough, it will start happening automatically. In the beginning, it will take a little bit of work to get started. Start off slowly, just by paying attention to what’s going on in your life. Observe how different situations make you feel, and pay attention to what runs through your mind as you do this.
When you learn to become more self-aware, amazing things can happen, especially when it comes to anxiety symptoms. I’m going to share how I used self-awareness in order to never have a panic attack again.
Working on your coping skills is very important as well. Coping skills play a role in how we react to life situations. They are vital to our mental and physical well being, as well as navigating to what life throws at us. Poor to little coping skills contribute to our negative reactions to stressful situations.
Gaining control of your thoughts is important in preventing panic attacks –
You know that little voice inside your head? That inner you, that spews out thoughts into your mind, instead of out loud? Practice gaining control of that voice. Learn to quiet your inner voice, so you can pay attention to what’s actually going on around you.
There are several ways to do this. Some people are better at this than others, and that’s ok. Everyone is different, and everyone learns things differently.
Here are some ways to get started with learning how to control your thoughts, and practice self-awareness.
- Meditate – Meditation is an easy and excellent way to clear your mind and quiet that inner voice. It’s also very calming and relaxing.
- Pay attention – Start paying attention to that inner voice. What is it saying? Is it positive, or negative?
- Practice – Practice quieting your inner thoughts, as well as replacing negative thoughts with positive ones.
- Journaling – Keep a thought journal. Reflect on what you’ve written, and start paying attention to it. This can also help you work on changing your thoughts, and it will help you better visualize your progress as you get better and better at controlling and changing your thoughts.
- Support system – Find a few friends or family members you trust, that you feel comfortable with. When you start feeling your anxiety escalating, reach out to them to help distract your thoughts.
- Remind yourself – Remember, panic attacks are the result of your body reacting to your thoughts, especially combined with stress. The symptoms are manifested with your mind.
When you feel your panic start to rise, take some deep breaths, and reassure yourself that you’re fine, and divert your thoughts to something else. I think one of the most important things is to know that YOU ARE IN CONTROL. Yes, you are in control of your thoughts, as well as your reactions to those thoughts.
What helped me more than anything, was having someone I could call if I felt my panic starting to rise. I would phone a friend and get them to talk to me, about anything. You can talk about the weather, how awesome the weekend will be, etc. Purposefully distract yourself in whatever way works for you. You may have to try a few different things, multiple times before you begin to notice what works and what doesn’t.
If your goal is to never have a panic attack again, it’s achievable, just like any other goal. You have to want it bad enough, and you have to work to get there. It takes determination, education, and practice. Eventually, this process becomes a routine, which breaks down your old thought habits.
I was the cause of my own panic. And I was also the cure – to never having a panic attack again
“The mind is everything. What you think, you become.” – Buddha
More than hating the feeling of having a panic attack, I hated the amount of control my own thoughts and reactions had over my life. Feeling out of control of yourself is frightening. I reached this point where I was so angry with myself, but this anger is what drove me to overcome this horrible cycle I was in.
I had my last full blown panic attack more than 15 years ago. I almost forget that I used to have them now. I learned how to never have a panic attack again all on my own, no therapy, no medication. You can do the same.
“Whatever the mind can conceive and believe, it can achieve.” – Napoleon Hill