Follow these steps: Observe, Label, Watch and Move on. Every time you have a fearful thought that makes you nervous, try to see it for what it is: a fleeting, insane thought that every one of us experiences every day. Depending on your interests, you could think of them as clouds passing overhead or a movie that you are watching. You don’t react to everything that you see, you just see it. That is how you should see these thoughts. Find an approach that works for you, but remember to observe, label, watch and move on. This is the key to controlling panic attacks, do this and you will see what I mean.
When you do this, you’ll find that eventually you’ll be able to stop being fearful of every thought you have and you’ll learn to brush it off. When you find that you’re comfortable doing this exercise and you feel like you’re making progress with controlling your physical reaction to your thoughts, you can try to invite one of your scary thoughts in. This is and important exercise in overcoming panic attacks. Call it to you but keep telling yourself that you just want to watch it. Maybe it seems scary, and it is, but if you’re working on this, then you will know when you’re ready for this step. When you take this step, you are really ready to control your reaction to your thoughts and that can give you power.
When you control your reaction to your anxious thoughts, you are able to diffuse the fear surrounding the negative thought. Since the fear was feeding on your resistance to the thought, and you are no longer resisting, you will find that you don’t suffer from the anxiety you had before, because you are now in control of it. When we tell a thought or a fear to go away, we are encouraging ourselves to continue to think about it and allowing fear to take hold of our lives. By acknowledging our anxious thoughts, but not reacting, we are telling ourselves that we can handle that thought, so the thought goes away on it’s own.
As you grow stronger, you should continue to invite the negative thoughts in. Examine them, label them for what they are and don’t react to them. It will take practice, but soon you’ll find that you’re in control of your situation and no longer a victim of fearful thoughts. You are a whole lot closer now knowing how to deal with panic attacks. You are deciding what you will and will not concern yourself with and how you will react to each situation. Of course this will take practice and some days the task will seem daunting, but you can do it. So take a deep breath and get ready to free yourself. You can do it.
PS.Read my personal story on how I cured my severe anxiety. See My Anxiety Story
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Thanks