Re-Think Your Fear

When your body and mind slip into panic mode, it’s easy to spiral into “worst-case-scenario” thinking. You might even feel like you’re dying or having a heart attack. In those moments, remind yourself:

“This is a panic attack. It’s harmless. It’s temporary. I don’t need to do anything except let it pass.”

If those words feel out of reach, remember: a panic attack is not a sign of impending death. In fact, it’s the opposite — it’s your body’s fight-or-flight system kicking in to protect you and keep you alive.

When your mind starts spinning and fixating on the worst possible outcome, practice rephrasing your thoughts:

• Instead of: “I’m going to be so awkward on this date tonight.”

• Try: “I’m nervous, but I’ll be myself. They can take it or leave it, and I’ll make the best of whatever happens.”

Over time, deliberately reframing your fears trains your brain to replace anxious thinking with more rational, balanced responses. The more you practice, the quicker and more natural it becomes.