When experiencing a panic attack or anxiety, it can be challenging to think clearly and objectively. However, there are several strategies you can use to recheck the accuracy of your thoughts and challenge anxious thinking patterns:
Recognize the Panic Attack: First and foremost, try to identify that you are having a panic attack or feeling anxious. Understand that during these episodes, your thoughts and perceptions may be influenced by the anxiety, and they might not reflect reality accurately.
Practice Mindfulness: Mindfulness involves paying non-judgmental attention to the present moment. By becoming aware of your thoughts and feelings without trying to control or judge them, you can gain some distance from the anxious thoughts and avoid getting entangled in them.
Use Cognitive Behavioral Techniques (CBT): CBT is a therapeutic approach that helps challenge negative thought patterns. One technique is to identify the cognitive distortions that are common in anxious thinking, such as catastrophizing (assuming the worst will happen) or overgeneralization (drawing broad negative conclusions from a single event). Challenge these distortions by asking yourself for evidence that supports or contradicts these thoughts.
Question Your Thoughts: When you notice anxious thoughts, ask yourself if there is concrete evidence to support them. Are there any facts or is it mostly based on your feelings or fears? What evidence would you need to confirm or refute these thoughts?
Consider Alternative Explanations: Try to think of alternative, more balanced explanations for the situation. Is there a more positive or neutral interpretation that is just as likely or more probable?
Seek External Perspective: Share your thoughts with someone you trust, such as a friend, family member, or therapist. Sometimes, an outside perspective can help challenge or validate your thoughts more objectively.
Focus on Coping Strategies: Instead of getting absorbed in your thoughts, direct your attention to coping strategies and self-soothing techniques. This could include deep breathing exercises, relaxation techniques, or engaging in activities that bring you comfort.
Review Past Experiences: Reflect on past situations where you felt similarly anxious. Did your anxious thoughts accurately predict the outcome? Often, we find that anxious predictions do not align with reality.
Limit Rumination: Avoid excessive rumination or repeatedly going over the same anxious thoughts. Recognize when you are ruminating and gently redirect your attention to more constructive activities.
Remember that challenging anxious thoughts and rechecking their accuracy takes practice and patience. It may not be easy to do during a panic attack, so practicing these techniques during calmer moments can better prepare you to manage anxiety when it arises. If anxiety is significantly impacting your daily life, consider seeking support from a mental health professional who can provide guidance and tailored strategies.