top of page

Shawna Crabill, Marriage Therapist, Family Therapist, Individual Therapist, Couple Therapist, Therapist

Positive Self-Talk During Panic Attack

I’m going to die. I’m going crazy. I’m helpless.

During a panic attack, certain thoughts commonly reoccur. However, these thoughts are untrue, and one of the best ways to fight back at them is with the truth.

Panic attacks are frequently misunderstood. Some individuals believe they are short bursts of stress or anxiety that can be easily avoided or calmed. That is not quite true. Panic attacks are occurrences of severe anxiety that are overwhelming, sudden, and often unprovoked. Panic attacks also cause a substantial physical response.

Negative Thinking

The persistent and nagging thoughts that most individuals experience during a panic attack are both damaging and inaccurate. This negative thinking makes it more difficult to cope with the panic attack.

Positive Self-Talk

Counteract these negative false thoughts by telling yourself these accurate, affirmative statements:

This will pass.

It takes a lot of energy to keep a panic attack going, and your body is unable to sustain it. In fact, the American Psychological Association (APA) states that a panic attack often passes within a few minutes time. Generally, they reach their peak at about 10 minutes before they start to subside. Multiple panic attacks can actually start and stop for hours, but there is always an end.

I am safe.

Panic attacks alone are not dangerous, they cannot kill you. Due to the many physical symptoms experienced during an attack, this can be difficult to believe. Most of the symptoms mimic other medical conditions. Telling yourself that you are not at risk of death or injury and are safe can help to calm yourself. You should consult your doctor if your usual panic attack symptoms change or if you have any type of doubt.

This is just a small example of the many positive affirmations there are that can help during a panic attack. If you are experiencing panic attacks, you may benefit from participating in therapy with Shawna.


bottom of page