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What makes a panic attack very scary is that you do not know when and where the next one is going to happen. That’s why we become worried and nervous about it. You may be experiencing this problem and wondering how to stop anticipating panic attacks.
First, educate yourself about them. Learn as much as you can to recognize the symptoms and how to control them. Focus on your breathing, go for a walk or do something fulfilling to keep your mind busy and forget about your panic attacks. Another effective way to stop thinking about them is to convert worrying thoughts into positive ones. We will show how in this article. Also, know that they are treatable and can be defeated. The bottom line is an optimistic and positive attitude will help you face panic attacks and eventually stop them. We will share simple and useful solutions to help you conquer your most intense fears and stop thinking about them.
Continuously anticipating panic attacks can result in a bad habit which can be hard to break. However, it is possible to shift these worrying thoughts into optimism.
But first, let’s explain the reason why panic attack sufferers think this is a never-ending nightmare.
Why people think that there is no escape
After experiencing a panic attack, I became afraid of having another one. I was thinking about them all the time and almost stopped going out. I had them on the subway train, doctor’s office, stores, workplace, everywhere… That’s why I felt that I will never be able to stop them. Most of the time I anticipated them during the night. The situation was so bad that I hated nights.
I thought that I will stay like this for the rest of my life and would not be able to lead a normal life. That’s why we know how you feel. Therefore, it was time for us to cover this topic.
If you just had your first panic attacks, know that anticipation, what-ifs, and negative thoughts are more frequent when people suffer from either anxiety or panic attacks.
Once you have experienced these worries you will feel like giving up. One of the reasons you may feel that way is that you might not know much about panic attacks, what triggers them, and how to control them.
Our informative article “How can I stop panic attacks naturally and fast” is a great guide that will help beat them. You will be surprised how much this article can change your life no matter how long you had them.
In addition, we will share effective suggestions that will help you understand panic attacks, accept them and fight them:
5 facts about the panic disorder to help you cope
Informing yourself about panic attacks is essential to learn how to beat them or to help someone you know. The following information will help you understand more about this anxiety disorder:
- According to the Anxiety and Depression Association of America, around 3% of American adults suffer from panic attacks and is more common in women than in men.
- Believe it or not, no one dies from a panic attack. Our article “Can you die from panic attacks? We clear up any thoughts” explains how important is to conquer your most intense fears to achieve a healthier lifestyle.
- They can be defeated with the help of medications, therapy, or naturally. One of the most effective ways is to follow our breathing and relaxation techniques found in this link.
- Panic attacks are scary and uncomfortable but they are not dangerous. However, it is very important to deal with them to prevent any long-term mental and physical issues such as agoraphobia, depression, and heart problems.
- They can last around 30 mins and rarely around an hour. The onset of the symptoms may be felt at around an hour before your panic attack. Therefore, identifying the signs will help you prevent a full-blown panic attack.
As you can see panic attacks are manageable and can be overcome. At first, they may feel unbeatable but once you learn how to control them they will be less difficult to manage. Besides, the sooner you do something about them the better you can cope. This life-changing step takes time, patience, and persistence.
Now, we will discuss effective ways to stop thinking about your intense and uncontrollable fears to help bring tranquility into your life.
How to stop anticipating panic attacks
Constantly thinking about your next panic attack can affect sleep patterns, social life, career, and life in general. That’s why it is important to learn how to overcome them before they get worse. Panic attacks can get more intense and frequent in the long run.
Our minds are powerful. The way we think will reflect our health. It is known that medical studies show that positive thinking may benefit your health, mood, immune system, and life span.
To help you stay focused and defeat your anxious thoughts, this is what you can do:
Shift any worrying thoughts into positive affirmations
At first, it was hard to accept my negative thinking but eventually, I realized that it can cause anxiety which can trigger panic attacks over time. Then I became even more worried about suffering another one. I was able to control my panic attacks by ignoring negative thoughts.
Every time a panic attack thought comes into your mind talk to yourself. Self-talking can help you relax and stay confident. You can repeat “I can control my panic attack” to start training your mind to think more positive. Say to yourself that you are safe, healthy, and nothing will happen to you.
Our article “Can you overcome panic disorder? We can help you!” explains how important is to turn worries into productive ones and how negative thinking can increase tension and trigger the symptoms.
Keep in mind that it will take time and practice to think positive.
Learn how to relax
Trying relaxation techniques can help you stay focused and calm. The sense of wellbeing will create enlighted thoughts and improve your mood. Just sit and breathe deeply. Inhale to the count of 5 filling your abdomen with air like a balloon and hold it. Exhale to the count of 7. You can find other techniques here.
The more relaxed you feel the better you will respond to panic attacks.
Focus on the present.
Panic attacks can be on your mind the whole day and will make you wonder about the next one. Think that it will not be as intense and be ready to control the onset of the symptoms. Need help? Check our effective way to beat them here.
They can be intense or mild depending on your stress levels. It is best to focus on how prepared you are to beat them.
Just laugh about it
When a negative thought kicks in, smile and breath deeply. I found out that joking about my panic attacks can help control your fears. They are not fun but adding a bit of humor will keep you optimistic and strong.
Definitely, a good laugh can help you relax your muscles, and strengthen your immune system. It can help you go through difficult times, reduces anxiety, promotes calmness, and improves your breathing,
Do not fight your fears
There were moments in which I wasn’t able to control my panic attacks and I felt very disappointed in myself. However, it is OK if you can’t handle it today. Tomorrow is another day. Take one day at a time and do not rush. Go with the flow. Do not worry too much about things you can’t control. This way of thinking helped me to deal with it.
They can be so intense that the only option can be to wait until it goes away. If you cannot continue with what you are doing just sit down and practice your breathing. No matter how intense and uncontrollable they are, panic attacks can be conquered with practice and persistence.
Reading a book, cleaning, watching an inspiring movie, exercising, or doing something you like will help you turn worrying thoughts into productive ones. Also, go for a walk and enjoy nature. Hiking is great because it can help reduce stress levels and soothe your mind.
Talk to someone about it
Joining a support group or talking to someone to share your feelings will help you release some stress and reduce your negative thoughts. If your panic attacks are not manageable or they are causing you other issues such as depression or other phobias we would strongly advise you to consult a professional therapist.
You have learned how to stop anticipating panic attacks. However, it will not take a day or two to control them. It is best to be determined, positive, and committed to overcoming them. In addition, converting negative thoughts into positive ones is an essential part of defeating panic attacks.
B.L.A. is a web developer/designer and writer who enjoys country life in western Pennsylvania, USA along with her husband C.C.A, who is also a contributor, co-author, and editor.
Check out their other blog SmartAroundyourWrist.com.