If panic feels IMPOSSIBLE to beat, then read this.
READ TIME : 3 min
There is a key component of treatment that not many people talk about: shifting your mindset from resistance and fear to ACCEPTANCE and COURAGE.
Which sounds great in theory…until I tell you I’m going to ask you to do things that actually trigger panic.
I know you’re looking for the exit, but don’t bail on me yet....
If intentional exposure feels too big right now? That’s ok! This is a really solid place to start.
Because I’m going to teach you about a cognitive shift that you can make. A shift in your mindset.
And it can actually be INCREDIBLY powerful on its own, even if you never do any intentional exposures.
You’ve been doing everything you can to avoid panic. Now I’m asking you to do the opposite.
So yea, I get that it sounds a little bananas.
In fact, we call this a paradoxical intervention.
Because it feels completely backwards.
But your brain has learned panic = danger.
And we need to teach it otherwise.
But I don’t expect you to take that leap all at once.
Plus, it’s more achievable than it sounds...
Asking you to invite full on panic is just too much too soon for your brain, in my opinion.
There’s a crucial step in between that really helps with this mindset shift. And I think it has to happen BEFORE I ask you to invite panic.
Now pay attention, this part’s important.
So what’s the first step?
WILLINGNESS.
Not full-blown “bring it on” vibes. Just a small willingness to risk that panic might show up. A willingness to try something new and feel the anxiety instead of flee.
And I don’t need you to be all in, with 100% of your brain. Honestly, that’s not realistic, because no one wants to have a panic attack.
Even if just 10% of your brain is like,
“Okay… maybe I’ll try this”, then we can work with that.
How do you practice willingness?
Try writing a script to practice before a panic-triggering situation.
Here’s the formula I use with clients:
Acknowledge the risk (usually the fear of a panic attack or what happens if you do)
Decide if you’ll accept the risk (this is where you take your power back)
Say why you’re willing to accept it (usually your reason for wanting to recover)
Acknowledge your strengths (optional but helpful and can build your confidence)
Here’s an example script:
“I acknowledge that there’s a risk I might panic at this restaurant, but I’m willing to accept that risk because I want to teach my brain it can handle panic so I can get my life back. And I’ve made it through plenty of panic attacks before.”
Why this works:
Because you’re not on high alert. You don’t have to check, monitor, or prevent, because you already accepted the possibility of panic. You decided to bet on yourself. You stop relying solely on defense to win the game and start playing offense.
That can be a lot to remember in the moment, and situations will pop up without you being able to prepare a full script for them. So have one of these in your back pocket too:
“It’s okay that I’m anxious, I expect that.”
“It’s good that I’m anxious because this gives me a chance to teach my brain it’s not dangerous.”
“I expect to feel panic and I know I can handle it.”
Inviting panic can be crucial in recovery, but doesn’t happen overnight.
Simply practicing a mindset shift to willingness is where you can build that foundation.
Want more mindset-shifting tools for panic? Reach out to get started with therapy today!
Hi, I’m Michelle
I’ve been working in mental health since 2010 and struggling with anxiety for oh, idk, maybe my entire life.
And with my lived experience having anxiety, I know what works, what doesn’t, and what makes things feel worse. In here, you’re not alone, and I’ll work with you to shed the shame along with the anxiety. And by using evidence-based practices, I’ll help you recover, not just feel better.