This is part of the nature of anxiety and panic. The panic attacks are so terrifying, and therefore the anticipatory anxiety so real, it’s easy to get into a loop. It’s a perpetual energy machine – or so it seems. The panic attacks feed the anxiety which feeds the panic, etc. It’s very easy to feel as though this cycle is permanent.
I thought my panic disorder was permanent. It was intense and lasted a couple of years. I’m 14 years removed from those painful days, however. It’s very common to leave panic and anxiety behind. Everyone’s panic and anxiety is different – both how we get there and the path out of it. It will likely involve some combination of medication, CBT, and other techniques.
Remember – this type of thinking is catastrophizing. It’s a type of delusional thought pattern that is great at fueling anxiety. One thing to try to keep in mind, even if you don’t believe it yet, is that catastrophizing is a way of not seeing things clearly.
Breathing techniques are a good first step in keeping the anxiety down. Look into pursed-lip breathing and how to overcome hyperventilation, which is a common panic trigger. Also, if you may want to listen for triggers that pop into your head, such as “this is never going to go away” or “if only…” or “I was fine until…” or any thought that may cause unnecessary discomfort. These patterns of thinking become easy to spot if you meditate. But even without this, you can try something simple. Every time you have one of these thoughts, make a note on a piece of paper. Noting can bring attention to the amount of negative thoughts that appear throughout your day. And the act of noting them can result in a subtle shift. It’s possible to become intensely curious about the mind itself. You may find that these thoughts lose a bit of their edge if you find them appearing throughout your day. When this happens, it’s easier to not believe them. And eventually, you may find that you are able to dismiss them in real time. With much practice – and help – you will be able to break free from the rumination and unhelpful thought patterns, and look back with fascination.