Use any of these positive statements to help yourself stay calm and let time pass during a panic attack. It might help to repeat one statement over and over for the first minute or two when you feel panic coming on. You can also do deep abdominal breathing while repeating a coping statement. If one statement gets old or stops working, switch to another.
If you have frequent panic attacks, write your favorite coping statements on a index card and keep it in your purse or wallet. Pull out the card and read it when you feel panic symptoms starting.
This anxiety won’t hurt me—even if it doesn’t feel good.
These are just thoughts—not reality.
I don’t need these thoughts. I can choose to think differently.
I’ve survived this before, and I’ll survive this time too.
Fighting and resisting this isn’t going to help—so I’ll just let it pass.
Source: The Anxiety &Phobia Workbook-Edmund J. Bourne.
Phot by Vasilis Caravitis on Unsplash
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