I want to share with you guys a technique I learned from a book when I was pretty much at my lowest, I had been suffering from severe GAD and reoccurring panic attacks for a few years and even with meds and psychiatrists I was still not feeling "normal". Something that helped me immensely was to personify the Panic attack, give it a face, a character, and a name. Make it something silly (hear me out), something you are def not afraid of. Perhaps a funny looking turtle with big eye glasses and big buck teeth. (If you are deathly afraid of turtles, I would pick a different animal lol) Now, whatever silly, harmless, comical character you've come up with in your head I want you to call it "panic attack" and start associating that character with your panic attacks.

Whenever you feel an attack starting to come on, I want you to imagine yourself standing over your silly, harmless, and comical panic attack and it cowering at the very sight of your towering self. You know that this character can not in any harm you, well you being so big and strong, and it being so small and hopeless. Keep using this technique until the character image in your head becomes ingrained whenever you even think of the words "panic attack". If it helps, you may even draw the character which will help you visualize it even better. Once you do this enough you will train your brain that there is nothing to fear, it will become an innate quality in your psyche that whenever you want to you can squash that silly looking panic attack before it even begins.

Hope this has been helpful to you all, feel free to PM me with any questions or suggestions :-)


P.S I did not come up with this technique myself , I read this in the Panic Away system and added my own twists to it.