How can I stop the cycle of being so anxious about having panic attacks that I cause myself to have one?
Last Updated: 04/21/2020 at 8:00pm
Shawn Wilson, LCSW
Clinical Social Work/Therapist
I provide supportive counseling and psychotherapy. I utilize cognitive-behavioral and solution focused strategies to address client concerns. Personal coaching is available.
Top Rated Answers
When you become aware that you are getting anxious, try a coping method that works for you. Write out everything you are feeling, play music, dance, go for a walk, listen to music, play a sport-- do something to channel your anxiety into something productive.
Taking yourself out of the cycle can be physical: go to a new place, spend the night with a friend, take a walk to stimulate another part of the mind instead of the one that focuses on panicking.
That's a hard situation to be in. I know, because I have been there myself. Try some grounding exercise and calming activities when you feel your anxiety coming on. Self awareness is the most important thing in my opinion when it comes to anxiety... being able to recognize when a panic attack is coming is the key to avoiding them all together.
You must first understand what is triggering the symptoms. This is common... being anxious about beig anxious. This is something that begins to improve in time as you undergo therapy and various exercises to help bring down your anxiety to a minimum
Everyone is different, there is no one answer fits all. However you can try to find things that work for you that are calming and implement those things where needed. Or, if you are dealing with feelings that are interrupting your everyday life, perhaps its time to seek professional help through a therapist or counselor to help you with coping skills.
You need to learn to take a step back and look at the bigger picture and almost unitatch yourself and relize that you will be okay and know that it will only make things worse to think about it . you can distract yourslef until it passess.
Do you think it would help to find something to distract yourself when you start to have those thoughts? Examples include bike riding, listening to music, writing, etc.
Knowing your own emotional triggers is a good way to start. If you can identify which things are more likely to cause you anxiety, going into them knowing you may feel uncomfortable, but that you are going to try it anyways is a good way for you to feel more in control and not overthink the situation. Remember you are stronger than you think, and putting extra pressure on yourself to always be okay will make it harder to put your anxiety to rest.
This is definitely an issue to address when it comes to anxiety and overthinking. Once you feel like the anxiety attack is on its way, remove yourself from the situation and practice breathing. Tell others that are around you, "I am feeling an anxiety attack coming. Please excuse me, I need to step out to practice breathing exercises." Completely remove yourself and focus on breathing. Listen to calming rain sounds, drink water, or take a walk so you can regulate breathing and regain yourself and control. You come first. No on should have an issue with you needing to take care of yourself in this moment.
being in a state ofanxiety can cause more anxiety as you have explained in your question which shows me that you have some good insight into your problem with anxiety . stopping the cycle is difficult to manage for many people and trying to lower anxiety before it gets out of control to the panic stage is important as you pointed out. What are some of the tools and coping skills you have used in the past for high anxiety many people have activities that help them to relax. I hope you will take some time to identify several things that are helpful for you and when you begin to feel anxious know that you are capable of lowering your anxiety because you have thought about and identified what works for you.
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