Thoughts to Calm Panic Attacks

Think of our thoughts as digital data clogging up your bandwidth . Just as a device can get bogged down with too many apps running, our minds can become overwhelmed with panic, the freezing up of performance anxiety, and the hyper-critical error messages of perfectionism.

These negative thoughts can overload our mind, hindering performance and impacting our overall mental health.

Imagine if we could upgrade our mind's storage system by deleting OLD files- stories, and emotional responses that now longer serve you.

Transitioning from this chaos to calm may seem like a distant dream, but herein lies the beacon of hope: Here are 8 mindset shifts, to guide you gently back to peace during a panic attack.

Simply practice saying them to yourself gently- slowly- when you are feeling good. Have them in your mental tool box.

And when you're in overwhelm, give yourself mental support to guide you back to relaxed sense of safety again.

Reassurance:

• "You are safe."

• "This moment will pass."

• "You are not alone."

• "You are doing your best, and that's enough."

• "Take all the time you need."
  

  Presence:

  • "Breathe in, breathe out."

  • "Stay in the present moment."

  • "Focus on what you can control."

  • "Let go of what you can't change."

  • "Take one step at a time."
    

  Self-Compassion:

  • "It's okay to feel this way."

  • "You are enough just as you are."

  • "You deserve kindness and patience."

  • "Your feelings are valid."

  • "It's okay to ask for help."

  Encouragement:

  • "You've gotten through tough times before."

  • "You are stronger than you think."

  • "Every step forward is a victory."

  • "You can handle this, one moment at a time."

  • "You have the power to overcome this."

  Validation:

  • "Your feelings matter."

  • "It's okay to take a break."

  • "Your needs are important."

  • "It's okay to say no."

  • "Your boundaries are respected."

  Grounding:

  • "Focus on your breath."

  • "Feel your feet on the ground."

  • "Notice the sounds around you."

  • "Feel the air on your skin."

  • "Observe without judgment."

  Optimism:

  • "Tomorrow is a new day."

  • "This too shall pass."

  • "Every cloud has a silver lining."

  • "You will find peace again."

  • "Brighter days are ahead."

  Empowerment:

  • "You have the power to choose."

  • "Trust in your ability to adapt."

  • "You have overcome challenges before."

  • "Believe in your strength."

  • "You have the tools to navigate this."
    

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From Trigger- to Calm