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Panic Attacks and your Thoughts

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Monitoring your negative thoughts can be very helpful in gaining control over your thoughts, because it is those thoughts that can be forming the underpinnings of your anxiety and panic attacks. These are the negative thoughts that I will be discussing.

According to Dr. Martin Winkler of the University of Applied Sciences in Germany, one of the most effective forms of help for patients with anxiety symptoms is a diary or protocol of panic attacks and their thoughts.

The good news is that keeping such a diary is quite simple.

As you go through each day, every time you have a negative thought, count it. Some people find it helpful to use a golf counter. But really, a simple piece of writing paper will work. The important idea is to keep count of every negative thought. Again to be clear: when I refer to negative thoughts, I am speaking about that which I previously described as "panic attack thoughts".

Now the idea of a diary might sound over simplistic. But the mere act of counting negative thoughts can be an effective step in combating them. You can then take things to the next level - click here for more information.

The even better news is that you can further expand what you do with your diary. Keeping a diary can make some things possible. You can:

1. Recognize if things are working

Not only monitoring your thoughts, but also monitoring your moods over time can be very helpful. You can monitor your moods by asking yourself the following question on a daily basis:

"How do I feel NOW compared to some time in the past?"

Having an objective way of measuring your progress will allow you to determine if things are working. We all have days that are not as good as others, but in dealing with your recovery from anxiety, you need to really be able to measure this progress over a continuous period of time. Mental Health professionals suggest giving self-monitoring (such as a diary) at least a three week chance. This timeframe is very important to keep in mind.

2. Recognize when thing are not working

This allows you to examine what can be done differently and when to try another approach. There are a variety of approaches. In the end, if you are really uncomfortable at this stage, please ensure that you are working with a qualified mental health professional.

Also, keep in mind that your current perception of where you are at - whether it feels good or bad - is a sign that you need to continue working on things.

Before you go, I would encourage you to subscribe to my free newsletter (below). I share a variey of techniques that you can utilize. The great news is that the tips in my free newsletter are not only helpful for sufferers of panic attacks, anxiety, agoraphobia, but can be utilized for greater wellness.

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The material in this website and newsletter is provided for educational and informational purposes only, and is not intended to be a substitute for a psychologist’s, psychiatrist’s or other health care provider's consultation. Please consult a psychologist, psychiatrist or appropriate health care provider about the applicability of any opinions or recommendations with respect to your own panic attacks, anxiety or agoraphobia, or any other symptom or condition. The proprietor of this website shall have neither liability nor responsibility to any person or entity with respect to any loss, damage, or injury caused or alleged to be caused directly or indirectly by the information contained in this website ore newsletter.

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