Overcoming negative thinking when dealing with severe anxiety or panic attacks requires practice and persistence. Here are some techniques to help you train your brain to be more positive and optimistic:
Recognize Negative Thought Patterns: Start by becoming aware of your negative thoughts and identifying recurring patterns. Common negative thought patterns include catastrophizing (assuming the worst will happen), black-and-white thinking (seeing things as all good or all bad), and personalizing (blaming yourself for everything).
Challenge Negative Thoughts: Once you've recognized negative thought patterns, challenge them by asking yourself if they are realistic and rational. Look for evidence that supports or contradicts these thoughts. Often, negative thoughts are based on assumptions rather than facts.
Refocus on the Present: When experiencing anxiety or panic attacks, ground yourself in the present moment. Focus on your breath or the sensations in your body to redirect your attention away from negative thoughts.
Practice Positive Affirmations: Develop a list of positive affirmations or coping statements and repeat them to yourself when negative thoughts arise. For example, "I can handle this," "This too shall pass," or "I am safe and in control."
Cognitive Behavioral Therapy (CBT): Consider seeking help from a mental health professional trained in CBT. CBT is an evidence-based approach that helps identify and modify negative thought patterns.
Cultivate Gratitude: Regularly practice gratitude by acknowledging and appreciating the positive aspects of your life. Keeping a gratitude journal or simply expressing gratitude daily can help shift your focus towards the positive.
Surround Yourself with Positivity: Surround yourself with positive and supportive people. Engage in activities that bring you joy and positivity.
Visualization: Practice visualization exercises where you imagine yourself successfully handling challenging situations or overcoming your fears. This can help build a more optimistic outlook.
Challenge Catastrophic Thinking: When your mind jumps to catastrophic conclusions, ask yourself, "What is the worst that can happen, and how likely is it?" Often, the worst-case scenario is highly unlikely.
Seek Professional Help: If negative thinking persists and significantly impacts your daily life, consider seeking support from a mental health professional. They can provide personalized strategies and interventions to address severe anxiety and panic attacks.
Remember that training your brain to be more positive and optimistic takes time and effort. Be patient with yourself and celebrate the progress you make, no matter how small it may seem. The goal is to develop healthier thought patterns and coping mechanisms to manage anxiety more effectively.