This is the sixth video in my series on panic attacks. If you have not watched the previous
five videos click on the link appearing at the top of the page now. This video though
deals with how to counter negative thoughts which are a common problem in panic disorder.
In the previous videos you learned how safety behaviors increase the frequency of panic attacks.
The temptation to use safety behaviors comes from the negative thoughts.
For example if you get the thought that there is something wrong with your heart it will encourage
you to keep monitoring your blood pressure, heart rate, oxygen levels and googling heart conditions.
The thought that you might faint may cause you to carry a water spray
or keep windows open to keep you cool. The thought that you may die or go mad from a panic attack
may lead you to avoid places where you fear a panic attack.
So how do you deal with these negative thoughts. In CBT you are taught to put
your negative thoughts on trial just like in a courtroom. Putting your thoughts on trial
can be a very useful tool when you find yourself catastrophizing which is common in panic disorder.
Here is an example of catastrophizing. Amanda thinks if I go into the supermarket I will have
a panic attack, faint, be taken to hospital sectioned and never see my children again.
Her negative thoughts have turned a simple supermarket visit into a predicted catastrophe.
So let's deal with the first part of that catastrophic thought using the thoughts on
trial tool. First write down the negative thought. Amanda's negative thought is that if she goes
into the supermarket she will faint. Then write down the evidence for that thought being true.
Her evidence for is that she had a panic attack last time she went into the supermarket
and she always feels dizzy when she has a panic attack.
Then write down the evidence against this thought being true.
For evidence against Amanda writes I have had hundreds of panic attacks and have never fainted.
At the end of a trial the judge will sum up the evidence from both sides and give a
balanced statement to the jury. Now you try to come up with a balanced statement based on the
evidence for and evidenced against your negative thought being true. Amanda comes up with this
balance statement. Even though I get dizzy when I have panic attacks I have never actually fainted
and I learnt in video two that it's the fast heart rate that can affect the ears and cause dizziness.
Here is another example of putting negative thoughts on trial.
Amanda frequently thinks that there is something wrong with her heart. For evidence
for Amanda writes my heart races, I get short of breath and dizzy, I get pains in my chest.
For evidence against Amanda writes, the hospital test confirmed that my heart is fine. I know from
video 2 that anxiety can cause muscle pains, a fast heart rate and dizziness. For her balance
statement Amanda writes even though my heart races and I get chest pain and feel dizzy
the hospital said my heart is fine and I know that anxiety can cause these symptoms.
Now you get the idea try a few of your own don't just do these in your mind.
It's important to write them down as it helps your brain remember the more balanced thought.
Starting the balance statement with the words even though can help so the structure will always be,
even though, evidence for, followed by evidence against.
Coming up with evidence for your negative thoughts is easy. Coming up with evidence against is
harder. If you are struggling, think about what a loved one or someone who does not have anxiety
might say. If your negative thoughts are mainly about the symptoms you experience when anxious,
have a look again at video 2 which explained what causes these symptoms.
I also have other more detailed videos on my channel about panic attack symptoms,
including one about the risk of fainting, but maybe check that out later because now
it's time to learn the next step in reducing or eliminating panic attacks which is desensitizing
and you should see a link to that video appearing right about now.