How to Panic Less: Identify and Challenge Your Negative Thoughts

Ben H
2 min readSep 15, 2022
Photo by Jasmin Sessler on Unsplash

Are you someone who tends to panic easily? If so, you’re not alone. Many people struggle with anxiety and panic attacks. However, there are things you can do to help ease your anxiety and panic less. One of the best things you can do is to identify and challenge your negative thoughts.

Negative thinking can be a huge trigger for anxiety and panic. If you can learn to recognize when you’re thinking negatively, you can then start to challenge those thoughts. Negative thinking often leads to catastrophic thinking, where you believe that the worst possible thing will happen.

Instead of thinking “I’m going to have a heart attack and die,” challenge that thought by asking yourself “What is the evidence for that?” or “What is the worst that could happen?” Once you start to challenge your negative thoughts, you’ll find that your anxiety begins to lessen.

It’s also important to take care of yourself both physically and mentally. Make sure you’re getting enough sleep, eating healthy, and exercising regularly. These things can all help to reduce stress and anxiety. If you find that your anxiety is still high, consider talking to a therapist or counsellor who can help you work through your thoughts and feelings.

🙋‍♂️ How to stop thinking about the worst possible outcome?

There’s no one-size-fits-all answer to this question, as the best way to stop thinking about the worst possible outcome will vary depending on the individual and the particular situation. However, some general tips that may be helpful include:

  • Identifying the thoughts and beliefs that are causing you to worry about the worst possible outcome and challenging these with evidence or logic.
  • Focusing on what you can control and letting go of what you can’t.
  • Practicing mindfulness and accepting that worrying is a natural part of life.
  • Talking to someone you trust about your worries and getting their perspectives.
  • Remembering that the worst possible outcome is usually unlikely to happen.



Ben H

🕊 Consultant, Counselor, Mediator, Facilitator, Trainer on Nonviolent Communication. 🦒