Self-Talk Narrative for Panic

When You Aniticipate a Possible Panic Attack

I am about to do something, encounter something or someone that has created fear for me in the past. I understand that fearful situations are going to show up in my life. But I choose right now to manage those situations, and refuse to allow panic to overcome me.

I choose to be calm. I am safe, and I am secure. I have nothing to fear. I am comfortable here, at rest and at ease. I am shaking off any perceived threat to my sense of well being and security. Because I am safe here, and secure, I will be relaxed, and manage this coming situation with peace and a sense of calm in my heart. Nothing is going to take my peace away. I am confident, and will be successful in this situation.

I am secure, as I take deep breaths and release them, feeling the peace and calm overtake my thinking and my behaviors. I am not in a rush, and will take my time. 

There is nothing wrong, and there is no threat of being hurt or being fearful. This threat is not real, and I will help myself to restore calmness and tranquility. I am safe, and there is nothing really here to fear. I will make sure my thoughts are accurate, helpful, and positive. 

When You are Getting Through a Lengthy Commitment

I am going to get through this situation. It will only be a few more minutes, and I will be back to my safe and secure environment.

(Name), you are safe and secure. You are going to do another 15 minutes of work, then you will take a break. You can make it for just a few more minutes. It’s alright. You are going to be okay. Nothing to fear. Juist get to this one next thing, then take yourself a break and relax. You are doing just fine, and nothing will hurt you. Just keep going for a few more minutes.

I am going to focus on this task at hand. I am going to notice the things I see around me, which are X,Y,Z. I am going to listen for the sounds around me, which are X,Y,Z. I can hear X,Y,Z right now. I am safe. I can touch X,Y,Z right now, so I am present here. Nothing to fear. This task will only take a few more minutes and I can take a break and relax. 

I am not going to focus my thoughts on anything but what is happening here in this moment. I give myself permission to rest, relax, and feel confident that this task will be completed soon, and i can enjoy my break time.