Rechecking the accuracy of your thoughts during a panic attack or anxiety episode can be challenging, as these conditions often create a heightened sense of fear and distorted thinking. However, there are several strategies you can use to help gain perspective and challenge negative thoughts:
Identify the thoughts: Pay attention to the thoughts that are running through your mind during the panic attack or anxiety episode. Recognize that these thoughts may be influenced by your emotional state and may not necessarily reflect reality.
Question your thoughts: Once you've identified the thoughts, ask yourself if they are based on evidence or if they are exaggerated assumptions. Consider whether there is any proof to support these thoughts.
Reality testing: Try to objectively assess the situation and consider alternative explanations for what you're experiencing. Are there any other plausible reasons for your physical or emotional sensations?
Talk to someone you trust: Reach out to a friend, family member, or a mental health professional to discuss your thoughts and feelings. They can provide an outside perspective and help challenge irrational thoughts.
Grounding techniques: Grounding exercises can help bring you back to the present moment and reduce the intensity of anxious thoughts. Focus on your senses by describing things you can see, hear, touch, taste, and smell.
Practice mindfulness: Mindfulness techniques can help you observe your thoughts without judgment and create some distance from them. This can reduce their impact on your emotional state.
Use coping statements: Develop a list of positive and calming statements that you can repeat to yourself during a panic attack. For example, "This will pass," "I've gotten through this before," or "I am safe."
Challenge cognitive distortions: Panic attacks and anxiety often involve cognitive distortions, such as catastrophizing or all-or-nothing thinking. Identify these distortions and work on replacing them with more balanced thoughts.
Breathing exercises: Deep breathing exercises can help reduce the physical symptoms of panic and anxiety, which may also help clear your mind to think more clearly.
Seek professional help: If you find it challenging to manage your panic attacks or anxiety on your own, consider seeking support from a mental health professional. They can provide effective strategies tailored to your specific needs.
Remember that challenging thoughts during a panic attack or anxiety episode may take practice and time. Be patient with yourself and celebrate small victories as you work on improving your thought patterns and coping mechanisms.