Motivating Panic Attack Affirmations To Help You Stay Positive and Progressive

Panic attacks can be overwhelming and frightening, causing physical symptoms like breathing difficulty, sweating, chest tightness, and irregular heartbeat. It’s important to remember that you can take proactive steps to manage panic attack symptoms and reduce the associated anxiety.

One such way is through the use of positive affirmations. Positive affirmations can be powerful tools for managing anxiety and panic attacks. They can help you reframe negative thoughts, create a sense of control, and increase your overall well-being. So, in this article, we’ll focus on panic attack affirmations to help you handle anxiety and loneliness.

What is the 333 Rule for Panic Attacks?

The 333 rule is a simple mindfulness exercise that can be used during panic attacks. It involves counting to three, breathing deeply, and repeating positive affirmations.

The idea is that focusing on the numbers and positive statements will help to distract from anxious thoughts and bring the mind back into a state of balance.

5 Strong Ways Affirmations Help Get Rid of Anxiety and Panic Attacks

Affirmations can be used to help get rid of anxiety and panic by reinforcing positive thoughts and beliefs. Affirmations can help to replace negative thought patterns with positive, uplifting ones.

This allows the mind to focus on good qualities such as strength, courage, resilience, and hope instead of fear and anxiety. Here are a few ways affirmations help deal with anxiety and panic attacks:

  1. Affirmations help retrain your brain to think more positively. Negative thoughts often lead to anxiety and panic, so replacing them with positive affirmations can be a powerful tool in helping to overcome these feelings.
  2. Affirmations can reframe the way you view situations that trigger anxiety or panic attacks. Instead of seeing a situation as something to be feared, affirmations can help you view it from a more positive perspective.
  3. Affirmations can provide comfort when feeling overwhelmed by anxious thoughts. Having a few favorite affirmations that you can recite in times of stress can help to bring your focus back to the present moment and reduce feelings of anxiety.
  4. Affirmations can help to strengthen your resilience in the face of stressful or challenging situations. By regularly repeating positive affirmations, you can build your self-confidence and belief in yourself when faced with difficult times.
  5. Affirmations can be used as a form of self-care that allows you to take control of your thoughts and emotions. Taking the time to practice self-affirmations can help you stay connected with yourself and increase feelings of self-love.

A Man Writing His Thoughts In a Journal

5 Effective Ways to Use Affirmations For Anxiety and Panic Attacks

Affirmations can be a powerful tool for managing anxious thoughts and reducing the intensity of panic attacks. They allow you to take control of your own emotions by focusing on positive statements that remind you of your strength and resilience.

To use affirmations effectively, it is important to choose ones that resonate with you and make sense in the context of your own life. Here are a few tips on how to use affirmations for anxiety and panic:

  1. Create a list of affirmations to use during times of stress or panic attacks. This can be written down on paper, saved as a note on your phone, or even spoken out loud.
  2. Whenever you start to feel anxious or overwhelmed, take a few moments to focus on your breathing and slowly recite your affirmations.
  3. Practice your affirmations every day. Repeating your affirmations regularly will help to embed them into your subconscious mind, so they become more automatic and stronger over time.
  4. Focus on one affirmation at a time if it helps you stay focused. Taking the time to really connect with each statement and how it makes you feel will help to maximize its effect.
  5. Allow yourself to be flexible with your affirmations, changing them as needed and using different ones for different situations. Some affirmations may work better than others for specific scenarios or depending on your emotional state at the time.

80 Appealing Panic Attack Affirmations To Keep You Mentally Sound

10 Spoken Affirmations For Panic Attacks

  1. I am safe and loved.
  2. I am in control of my thoughts and feelings.
  3. I trust myself to handle any situation that arises.
  4. My strength guides me through difficult times.
  5. I choose peace over anxiety.
  6. I am resilient and courageous.
  7. Nothing can shake my inner calm.
  8. I am confident in my ability to cope with whatever comes my way.
  9. My anxiety does not define me.
  10. I am capable of creating a life I love.

10 Positive Affirmations For Anxiety and Depression

  1. I am worth caring for.
  2. My feelings are valid and will pass.
  3. I am in control of my own happiness.
  4. Life is an adventure, and I am brave enough to face it.
  5. I have the strength to get through this.
  6. I am allowed to feel whatever I am feeling.
  7. I can handle anything that comes my way.
  8. I have the power to make positive changes in my life.
  9. I accept and love myself.
  10. My emotions are here to teach me something.

An Adventurous Boy Using Telescope - Panic Attack Affirmations

10 Spiritual Affirmations For Anxiety and Loneliness

  1. I am surrounded by love and filled with light.
  2. My faith guides me through challenging times.
  3. I am one with the universe and its infinite power.
  4. There is a purpose to my life, even in difficult moments.
  5. I trust that everything happens for a reason.
  6. I am a spiritual being connected to the energy of the Earth.
  7. I am worthy of abundance and joy in my life.
  8. I have all that I need within me.
  9. Peace and love fill my heart and soul.
  10. I am never alone, even in moments of loneliness.

6 Affirmations To Relax Your Mind Quickly

  1. I am relaxed and at ease.
  2. It is safe for me to let go of my worries.
  3. I release tension from every muscle in my body.
  4. I am connected to the peace within me.
  5. I breathe deeply and allow myself to relax.
  6. My thoughts are peaceful and constructive.

10 Affirmations For Long-term Anxiety Relief

  1. I choose to focus on the present moment.
  2. My worth is not determined by my anxiety.
  3. I am resilient and capable of overcoming any challenge.
  4. I have the power to create a life I love.
  5. I trust myself to handle whatever comes my way.
  6. I am safe and loved, no matter what.
  7. My inner strength guides me through difficult times.
  8. I have the ability to choose peace over anxiety.
  9. I am confident in my ability to cope with any situation.
  10. My thoughts and feelings are valid, but I am in control of them.

A Wrestler Stretching A Rope

6 Positive Affirmations to Cope With Panic Attacks

  1. Nothing can shake my inner calm.
  2. I have the power to make positive changes in my life.
  3. I am capable of creating a life I love.
  4. I trust myself to handle any situation that arises.
  5. I am resilient and courageous.
  6. My anxiety does not define me.

6 Positive Affirmations For Performance Anxiety

  1. I am capable of achieving great things.
  2. I have the power to overcome any difficulty.
  3. My hard work and dedication will pay off.
  4. I trust in my abilities and draw strength from them.
  5. My mistakes do not define me; I choose to focus on my successes instead.
  6. I am confident in my ability to succeed.

6 Positive Affirmations For Anticipatory Anxiety

  1. I am safe and protected no matter what life brings.
  2. I trust that I have the inner strength to handle anything.
  3. My anxiety does not control me; I am in control of my thoughts and emotions.
  4. I will face whatever comes with courage and resilience.
  5. It is safe for me to let go of my worries.
  6. I choose to focus on the present moment.

6 Affirmations For Anxiety at Work

  1. I am capable of making a positive impact in my work.
  2. I choose to focus on the present moment and not worry about what could happen.
  3. My thoughts and emotions do not define me; I am in control of them.
  4. I can handle anything that comes my way, no matter how hard it may seem.
  5. I trust in my abilities and draw strength from them.
  6. My hard work and dedication will result in success.

6 Social Anxiety Affirmations

  1. I am worthy of being seen and heard.
  2. I choose to be confident in my abilities.
  3. My worth is not determined by my performance.
  4. I can handle anything that comes my way with courage and resilience.
  5. I trust myself to handle challenging situations.
  6. It is safe for me to let go of my worries and open up to others.

Conclusion

No matter what life throws at you, these panic attack affirmations will help to ground and center the mind. They can provide comfort in difficult times and help us to regain our focus on the present moment.

By allowing ourselves to take a moment to repeat these positive phrases, we can start to find relief from the overwhelming feelings of anxiety. These affirmations also remind us of our inner strength and resilience, helping us to take back control of our lives.

With repeated practice, these affirmations will become second nature and ultimately help to reduce anxiety in the long term.

Frequently Asked Questions

Can affirmations get rid of anxiety and panic attacks?

The short answer is yes, but it can take time and effort. Affirmations are positive statements we make to ourselves that help us focus on the good in our lives and not the negative thoughts or feelings associated with anxiety and panic attacks.

By repeating these affirmations to ourselves during times of distress, we can slowly start to reprogram our brains and replace anxious thoughts with more positive ones.

This can lead to a decrease in the intensity and frequency of panic attacks and an overall improvement in our mental health.

It is important to practice affirmations regularly, even on days when we feel at our worst, as this will help us create new habits that will eventually become second nature.

How do you break a panic cycle?

1. Increase awareness of anxiety-causing thoughts and feelings: Becoming aware of the thoughts and feelings that are causing your anxiety can help you to respond more effectively to them. This requires practice, but with time, you will learn to recognize when these thoughts and feelings are coming up, and you can find ways to cope with them.

2. Monitor your breathing: Focusing on slow, deep breaths can help to calm the body and reduce symptoms of panic. It’s helpful to practice mindful breathing techniques daily in order to prepare for moments when you may need them during a panic attack.

3. Exercise: Regular physical activity can help to reduce stress, anxiety, and panic symptoms. Even a short walk or low-intensity yoga session can make a difference in how you are feeling.

4. Reach out for support: Talking to someone you trust about your anxiety can be very helpful in breaking the panic cycle. This could be a friend, family member, or mental health professional.

5. Practice relaxation techniques: Relaxation techniques such as progressive muscle relaxation and mindfulness can help to reduce panic symptoms and create a sense of calm. There are many different types of relaxation techniques that you can practice daily in order to prepare for moments when anxiety levels may rise.

What should I focus on when using panic attack affirmations?

When using panic attack affirmations, it is important to focus on the present moment and not worry about what could happen. Focus on repeating positive phrases that remind you of your inner strength and resilience, helping you take back control of your life.

How often should I repeat my panic attack affirmations?

It is recommended to repeat your panic attack affirmations multiple times a day in order to make them second nature and reduce anxiety in the long term. Take a few moments each morning, afternoon, and evening to pause and repeat your affirmations. This will help you stay grounded, focused, and calm throughout the day.

References:

CHRISTINE MARIE KARPER ( 2003). The efficacy of affirmations on anxiety reduction. https://stars.library.ucf.edu/cgi/viewcontent.cgi?article=1885&context=rtd

Patryk Łakuta ( March 18, 2022). A Factorial Randomized Controlled Trial of Implementation-Intention-Based Self-Affirmation Interventions: Findings on Depression, Anxiety, and Well-being in Adults With Psoriasis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8971365/

Richard T Kinnier (June 2019). Attributions and affirmations for overcoming anxiety and depression. https://pubmed.ncbi.nlm.nih.gov/19091166/

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