Discover how catastrophizing thoughts can trigger panic attacks and learn effective strategies to confront and conquer them. Dr. Rami Nader provides valuable insights and tools to help you regain control over your anxiety.
In this informative video, Dr. Rami Nader, a registered psychologist in British Columbia, Canada, delves into the concept of catastrophizing and its significant role in the onset of panic attacks. Catastrophizing is a cognitive distortion where individuals envision the worst possible outcomes in anxiety-inducing situations, often centered around social fears like embarrassment and judgment from others.
Panic attacks, as Dr. Nader explains, are not triggered by the physical sensations of anxiety but by how people interpret these sensations. This video outlines the key steps to challenge catastrophizing thoughts and, in turn, reduce the risk of experiencing panic attacks.
The first step in combating catastrophizing is to consider the worst-case scenario one fears. For example, envisioning a panic attack on a bus may lead to thoughts of severe shaking, crying, and judgment from fellow passengers. The next phase involves evaluating this worst-case scenario through three essential questions
How bad is it really? This question prompts individuals to assess the severity of the feared outcome. While a panic attack is uncomfortable, it is not the end of the world.
Is this a hassle or a horror? By categorizing the scenario as a hassle rather than a horror, individuals can gain perspective. It's uncomfortable but not life-altering.
So what if it happens? This question encourages people to consider the consequences. While an embarrassing situation may be unpleasant, it often loses its severity over time.
Dr. Nader emphasizes the importance of preparing thought challenges in advance, as it can be challenging to think rationally during a panic attack. By having a script ready with answers to these three questions, individuals can confront catastrophizing thoughts effectively.
By understanding the role of catastrophizing and learning how to challenge these thoughts, individuals can regain control over their anxiety and reduce the frequency of panic attacks.
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