Positive Affirmations to Relieve Panic Disorder Symptoms

Reduce Fear and Anxiety By Correcting Your Thoughts

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There are countless situations in life that can be worsened by the wrong thoughts. When you have panic disorder, it can be easy to get distracted by negativity and your fears. Even when you don't have a panic or anxiety disorder but face everyday stress, you can create a downward spiral of stress and anxiety with fearful and negative thoughts. In order to move on, it is important to put a stop to thoughts that worsen your anxiety and replace those thoughts with rational, positive ones. When you practice thinking positively and rationally each day, these improved thoughts can come to you more easily and automatically. Over time, you can create new thinking habits and make strides towards recovery. 

Here are some proven ways to use positive affirmations to manage stress, particularly if you deal with anxiety at the same time.

Stop Negative Thoughts

First, stop negativity as soon as it enters your mind. Instead of thinking "I'm going to look stupid if I go to that party alone", correct yourself in the moment. That is not a helpful or accurate thought and will only derail you. Consciously decide to move in a more positive direction. Remind yourself that many other people will be arriving alone and that you are expected to attend. Tell yourself that you will see your friends and will likely have a good time. That will help put you in a better frame of mind. 

You may find it helpful to learn positive affirmations ahead of time so you are prepared for when situations occur. Below are some options for common scenarios:

When Approaching an Anxiety-Inducing Situation

When faced with a situation that causes you to fear, such as traveling or meeting new people, use some of the following thoughts to correct your current line of thinking:

  • Anxiety isn't dangerous. I'm just uncomfortable. I'll make it through this. 
  • The picture in my head isn't healthy or rational. That's just me being negative. 
  • I feel anxious, but so what? I know what that feels like and I'll get through it 
  • I'm going to focus on things I love to get me through this. 
  • I will be okay. 

Preparing for A Stressful Event

Panic disorder can be particularly difficult in times of stress, such as when you need to give a presentation in public or will be going to a networking event at work. While you may be tempted to call out sick or avoid the situation altogether, that can be harmful to you and your career. Instead, remind yourself of these affirmations:

  • I've done presentations before and I can do this one too. 
  • When this is over, I'll be so proud of myself. 
  • If I keep doing it, it will get easier. 
  • The last time I presented, everyone said I did really well. 
  • If I take deep breaths, that will help soothe me before I go in. 

Remain Realistic

It is important to remember that positive thinking can be taken too far, so it is important to remain rational. When positive statements become unrealistic, it can actually trigger more anxiety as your subconscious mind notes that these ideas aren't realistic. More stress can also occur if you start convincing yourself that you can do things you're really not prepared for, and the reality of failure hits hard. Notice that the examples given above focus on realistic and true statements that are also positive: what you will gain, what you have accomplished in the past, what you will realistically achieve. This is the direction to take with positive affirmations and self-statements. They are more powerful when they are realistic.​

Panic attacks can be extremely harmful and disruptive. They can be frightening and can make you feel like you're losing yourself. But through relaxation techniques and positive affirmations, you can remind yourself of what is rational so you can cope with your symptoms. 

If you find your panic disorder symptoms aren't being effectively managed, it may be a good idea to consult with a healthcare provider specializing in panic and anxiety disorders. Through treatment and medication, panic disorder is a very treatable illness. A comprehensive treatment plan can help improve your quality of life. 

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Article Sources

  • Richards, T. "Coping Statements for Anxiety". The Anxiety Network, 2014.