Daily · Sep 11, 2026 · Thoughts

What to do during a panic attack: thought challenging

Help My Attacks · Today’s tool

If a scary thought just took over the room, that does not mean it is true. Panic loves absolute language — “something is wrong,” “I can’t handle this,” “this will never stop.” Your nervous system is loud. That is not the same as accurate.

Try thought challenging

• Pick the loudest thought.
• Ask: what is the evidence this is happening right now — not later, not maybe?
• Ask: what else could be true?
• Ask: what would I tell a friend who said this?

You do not have to win the argument. Softening the certainty is enough. Write one kinder sentence if you can, or just name it: “That’s panic talking.”

You are not alone in this. For more free tools, keep our coping tools nearby.

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