What If You Actually Wanted a Panic Attack? (Stay With Me...)
You’ve probably had that moment after a panic attack — heart racing, mind replaying everything, scanning for clues about what caused it.
Was it the caffeine? The lack of sleep? Maybe I’m coming down with something?
Your brain starts its investigation. And soon you are spiraling down the anxiety rabbit hole.
But here’s the trap: the more you monitor and try to prevent panic, the more your body stays on alert — waiting for the next wave.
That constant threat monitoring becomes its own kind of panic.
What if the real shift isn’t about prevention at all? What if you actually wanted it?
I know that sounds backwards….but stay with me.
When You Dare Panic to Show Up
Think about what happens when you stop trying to push something away and, instead, lean toward it.
What if you said, “Go ahead, anxiety. Give me your best shot.”
That single moment of daring can change everything.
Because you’re no longer acting like someone under threat — you’re calling panic’s bluff.
Because panic sounds convincing.
It tells you you’re in danger, that something terrible is about to happen, that your body (or mind) is spinning out of control.
But how many times has panic made those promises and not delivered?
How many times has it said, “You’re going to lose it,” only for you to still be going about your daily life and still in one piece?
The Wizard Behind the Curtain
Panic loves to act like the Great and Powerful Oz — with its loud and scary voice, flashing lights, and terrifying predictions.
But if you’ve ever seen The Wizard of Oz, you know how that story ends.
Dorothy (well to be fair, Toto did it first) finally pulls back the curtain, and what’s behind it?… a nervous man frantically pushing buttons, trying to look big and scary.
That’s anxiety. It yells, “You’re in danger!” and you start believing it — until you call its bluff. Until you stop running and say, “Go ahead. Show me what you’ve got.”
That’s when you realize the truth: there was never a real wizard.
Just your nervous system trying (and failing) to protect you with bad (or maybe they are pretty good) special effects.
Anxiety Is Full of It
Anxiety convinces you of all the worst possibilities, but its track record is terrible.
It swears your heart racing means a heart attack….but has it? It insists you’ll lose control — but have you?
It tells you the panic will never end — but did it?
When you start meeting those sensations with defiance and willingness instead of fear, the power dynamic flips.
You go from “Oh no, it’s happening” to “Oh good, there it is. Let’s see what you’ve got.”
You might even add a little humor:
“Nice try, anxiety. You said the same thing yesterday, give it to me again.”
How to Stand Up to the Bully
I’m not here to promise that you can intimidate panic into leaving, but you can stop letting it run the show.
When you stop hiding, you stop feeding it.
Try this mindset next time you get scared of your panic or anxiety sensations:
Heart racing? “Good — prove how strong you are.”
Stomach tight? “Bring it. I can handle discomfort.”
Thoughts spinning? “Say what you want, I’m still here.”
It’s not about liking the sensations — it’s about seeing through them.
Every time you practice that courage, you feel stronger. You start to expect the challenge — and you might even learn it’s not as bad as the Powerful Oz made it seem.
That’s how panic and anxiety lose their power
Not because it disappears, but because it no longer stops you.
The Freedom That Follows
When you stop trying to control panic, you start getting your life back.
You show up to the things you used to avoid. You stop spending your days on “what if” patrol. And you finally realize that taking back your life starts with shifting how you think about anxiety in the first place.
If you’re ready to stop letting the anxiety boss you around and start calling its bluff, we can help.
👉 Schedule your free 15-minute phone consultation to get started with one of our therapists.
5 Ways to Catch Yourself Ruminating (and What to Do Instead)
You’ve probably said it before: “I just can’t shut my brain off.”
Maybe it’s endless what-ifs about the future. Or replaying a past conversation on repeat. Or mentally checking and reviewing to confirm you “didn’t do something wrong.”
Whatever the flavor, rumination can feel like being trapped on a Ferris wheel that never stops spinning, or like trying to solve a puzzle where none of the pieces actually fit.
The tricky part? Rumination often feels productive. Clients tell us all the time, “I’m just trying to figure it out,” or “if I keep thinking about it, maybe I’ll finally feel certain.” But instead of helping, rumination keeps you stuck in anxiety and OCD.
The good news: with awareness and practice, you can step off the ferris wheel. Here are five ways to catch yourself ruminating (and what to do instead).
1. Label Rumination for What It Is
Many people say, “I’m just worrying” or “I’m overthinking.” But in reality, they’re ruminating.
Here’s the difference:
Obsessions show up automatically (you don’t control the thought about germs, your health, or whether you made a mistake).
Rumination is what happens next—when you engage with the thought by mentally reviewing, analyzing, or checking.
Think of rumination like opening the door to an unwanted visitor. The thought will always knock. But whether you invite it in and serve it tea—that’s rumination.
Try this: The next time you notice yourself spinning on a thought, gently label it: “This is rumination.” Naming it helps you create distance and makes it easier to choose a different response.
2. Notice Your Attention vs. Awareness
Here’s a simple way to think about it:
Awareness is what’s in the background (like noticing the sound of traffic outside or the feeling of your feet on the floor).
Attention is what you choose to focus on (like reading these words).
Rumination hijacks your attention, pulling you deeper into the spin. Many people don’t realize how much their anxiety symptoms are maintained by where they’re directing attention—not just by the content of their thoughts.
Try this: Practice asking yourself: “Where is my attention right now?” If it’s locked on an intrusive thought, gently shift it. Redirecting your attention is like exercising a muscle…the more you do it, the stronger it gets.
3. Pause at the Choice Point
When a thought or fear shows up, you arrive at what we call the choice point.
You have two options:
Engage with the thought (and keep ruminating), or
Acknowledge it and redirect your attention elsewhere.
This doesn’t mean ignoring the thought. It means noticing it without feeding it.
Try this next time:
Acknowledge the thought: “I’m noticing the urge to figure this out.”
Allow the feeling with compassion, even if it’s uncomfortable.
Redirect your attention to something else—reading, working, or simply breathing.
Let the thought hang out in your awareness without needing to solve it.
The more you practice acknowledging you have a choice, the more you train your brain that you don’t have to follow every thought down the rabbit hole.
4. Watch Out for Mental Compulsions in Disguise
Rumination isn’t always obvious. Sometimes it shows up in sneaky ways:
Positive self-talk (“I’ll be okay”)
Excessive prayer or repeating phrases
Googling symptoms or searching for reassurance
Replaying a moment to “make sure” nothing bad happened
These behaviors feel like problem-solving, but they only strengthen anxiety and OCD.
Try this: If you catch yourself doing one of these, pause and ask: “Am I ruminating right now, even if it looks helpful?” Awareness is a critical first step in helping you make a different choice.
5. Give Yourself Permission to Slip Up
Here’s the truth: breaking free from rumination isn’t about being perfect. You will slip up—and that’s okay!
Noticing and interrupting rumination is hard work. But every time you catch it and redirect your attention, you’re strengthening mental flexibility. Over time, the urge to ruminate loses its grip.
Try this: When you catch yourself mid-rumination, instead of criticizing yourself, say: “There’s ruminating again. Let’s try redirecting.” Compassion makes the practice sustainable.
Putting It Into Practice
Breaking free from rumination isn’t about shutting off your brain (if only it were that east, right?)….it’s about learning to step off the ferris wheel.
With practice, your “attention muscle” gets stronger, your anxiety symptoms lighten, and exposure to your triggers becomes less overwhelming. Many of our clients notice real changes within just a few days of practicing consistently.
If rumination has been keeping you stuck, you don’t have to figure it out alone. Our therapists at State of Mind Therapy specialize in helping adults with anxiety and OCD build practical tools to break free from unhelpful thought loops.
👉 Schedule your free 15-minute phone consultation today and take the first step off the mental Ferris wheel.
[VIDEO] What You Need to Know About PANDAS/PANS?
In this video, you will learn:
-What is PANDAS/PANS?
-How PANDAS/PANS is diagnosed
-The difference between PANDAS or OCD
-Treating PANDAS/PANS medically and with psychotherapy
-Treating PANDAS/PANS with CBT and ERP (exposure and response prevention)
-Supporting families
Find an OCD Therapist at www.iocdf.org
Learn more about PANDAS/PANS at www.pandasnetwork.org