The Role of Self-Talk in Preventing Panic Spirals
When panic strikes, it rarely starts with the body alone. Often, it begins with a thought — quick, automatic, and frightening. A sensation appears, the mind reacts, and suddenly the experience escalates into something overwhelming. This internal dialogue, known as self-talk, plays a powerful role in whether panic settles… or spirals.
Panic and the Inner Voice
During moments of anxiety or panic, the mind moves fast. Thoughts become sharp, urgent, and catastrophic.
You might notice self-talk like:
Something is wrong with me
I’m going to lose control
What if this doesn’t stop?
Everyone will notice
I can’t handle this
These thoughts don’t appear because you’re weak or dramatic. They appear because the brain is trying to make sense of unfamiliar or intense sensations.
Unfortunately, this internal commentary can amplify panic — not because the thoughts are true, but because the body responds to them as if they are.
How Self-Talk Fuels Panic Spirals
Panic is maintained through a feedback loop:
A physical sensation appears
The mind interprets it as dangerous
Fear increases
The body intensifies its response
The mind reacts with more alarm
Self-talk sits at the centre of this loop.
When sensations are framed as threats, the nervous system stays activated. When they’re framed as temporary and manageable, the system begins to settle.
This doesn’t mean telling yourself everything is fine when it doesn’t feel that way. It means choosing language that reduces threat rather than escalating it.
The Difference Between Helpful and Unhelpful Self-Talk
Unhelpful self-talk tends to be:
Absolute (“This is unbearable”)
Catastrophic (“I’m going to collapse”)
Predictive (“This will never end”)
Self-critical (“Why can’t I cope?”)
Helpful self-talk is:
Grounded (“This feels intense, but it will pass”)
Observational (“My body is reacting to stress”)
Reassuring (“I’ve felt this before and got through it”)
Compassionate (“I’m allowed to feel scared”)
The goal isn’t to eliminate fear — it’s to prevent fear from taking control of the narrative.
Why Changing Self-Talk Is So Hard
During panic, the rational part of the brain temporarily steps aside while the survival system takes over. That’s why logical reassurance can feel inaccessible in the moment.
This is also why learning supportive self-talk works best outside of panic episodes — when the body is calm enough to practise.
Over time, rehearsed language becomes more accessible during stress. The mind learns new pathways for responding to fear.
How Counselling Supports Panic-Related Self-Talk
Panic attacks counselling helps you understand your unique panic patterns — including the specific thoughts that escalate your symptoms.
In counselling, you can:
Identify your personal panic narratives
Learn how thoughts influence physical sensations
Develop compassionate, calming inner language
Practice grounding responses for moments of fear
Reduce anticipatory anxiety and panic avoidance
Rather than fighting panic, counselling focuses on responding to it differently — with understanding instead of alarm.
If you feel like you could benefit from counselling, contact Sami or book a session using the button below.
