Can I talk myself out of panic attacks?

Ask anyone who has experienced panic attacks and you would know how physically and mentally disabling the event can be. While there are plenty of treatment options which prevent, reduce and sometimes cure panic attacks, there is a powerful tool which is in the hands of the victim to ward off panic attacks. This can also be used during an attack. This is the power of positive self talk.

Is it really possible to talk yourself out of a panic attack? This may sound impossible, but the truth of the matter is that it can be one of the most effective, on-the-spot remedies to come out of a panic attack, if done and practiced with regularity. In fact, this is a method, the efficacy of which is even recognized by clinical psychologists when they deal with their patients.

To understand how positive self talk helps during a panic attack, you have to appreciate the fact that whatever you say to yourself all the time, can have a great impact on your accomplishments or otherwise. In the context of dealing with panic attacks, positive self talk can help you to act against your normal tendency to do otherwise. Let this be explained with an example. During an attack, your mind is contemplating a near-death scenario. You think you are going to die any moment. However, if you think that ‘this is a temporary phase that will pass. I will not die’ with conviction, you may actually come out of this cauldron of negativity sooner than you imagined.

Benefits of positive self talk:

• Least invasive
• Helps in a smoother transition from a negative to a positive state of mind
• Helps the victim to gain immediate control over the irrational fear haunting the mind.

Stemming out of a proven technique mostly used by psychologist called Consecutive Thought Control, some examples of positive self talk could be:

• This is just a passing phase that is soon going to be over.
• This is bearable. I can handle this.
• This is a panic attack and it is not going to kill me.
• What I am doing now (deep breathing) is working and helping me manage my situation.

To get started with positive self talk:

One of the biggest contributors to increased levels of stress is when we delve in the ‘what if’ scenario for too long and too frequently. What if the boss sacks me tomorrow? What if my kid gets involved in a road accident? What if my husband slips and falls? What if my insurance coverage is not enough to cover my illness – the list can be endless about things that cause stress. To get started with self talk, the first job is to identify which of these repeated thoughts are bothering you. This may not be an easy task, as most of the time we are not even aware what we are thinking about. Increasing self-awareness by practicing yoga, etc can be one way you can identify your thought process. It is a good idea to list these thoughts about self doubt on a piece of paper.

Now it is your job to eliminate these thoughts, one at a time and replace them with more positive thoughts. This can be done by self-talking or talking to self, at times loudly. Never mind if others are listening to you – you are doing it for improving your condition and that is most important.

• Analyze each negative thought critically and impartially without getting emotional about it.
• Think of the likelihood and consequence of any of these negative events ever happening to your life.
• Very soon you would realize that many of these thoughts are baseless and irrational.
• Close your eyes and imagine that you are putting a thought on a spoon and throwing the thought out of the window.
• Imagine your mind to be a clean piece of board, which can be cleaned with a piece of damp cloth. Do so, mentally, and write down a positive thought like ‘I can do this’ and say it loud.
• Have a regular internal conversation or pep talks with yourself. This can, tell you over time that there is nothing to be scared of and neither your life nor anyone else’s life is in danger.
• Use repeated positive reaffirmations to feel stronger and more positive. I am a powerful and capable woman; I can take care of myself; I am loved and cherished by people, and affirmations like these can actually be the bulk of your positive self talk.