When it comes to panic thoughts, most of us fall into one of two camps: either we try to run away from them as fast as we can… or we end up clinging to them so tightly we forget the rest of the world even exists. But what if there’s a third way?
What if peace doesn’t come from fighting panic—or feeding it—but from learning how to mindfully attend to it?
For You to Know: The Panic Paradox
Let’s clear up a common confusion. In one activity, we told you that trying not to think about panic just ends up making panic louder (classic brain irony, right?). In another, we encouraged you to change your mental channel away from PANIC NEWS.
So… which is it?
Both! The key is how you shift your attention.
We don’t want you to run from panic thoughts (because they’ll just chase you down), and we also don’t want you stuck in them like a fly in glue. True relief lives in the middle ground: observing panic thoughts with curiosity and compassion—then gently guiding your focus back to where you want it to go.
Two Students. One Panic. Two Very Different Outcomes.
Let’s meet Maya and Mary.
Maya was sitting in class when she felt a strange tingling in her hands. Her brain immediately screamed, “STROKE!” She tried to remember what the warning signs were, spiraled into fear, and spent the rest of the class in full-blown panic land. She barely heard a word her teacher said.
Now meet Mary. Same class. Same tingling feeling. Same scary thought about a stroke. But instead of going down the panic rabbit hole, Mary caught herself and said, “I’m having the thought that I might be having a stroke. That doesn’t mean it’s true.” She then redirected her attention back to her teacher.
The thoughts popped up again (of course they did), but each time Mary noticed, labeled the panic, and refocused. It wasn’t perfect. It wasn’t easy. But by the end of class, Mary had gathered the notes she needed—and practiced a powerful skill: mindful attention with redirection.
For You to Do: The Four-Step Approach to Panic Thoughts
Next time panic pops up, try this:
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Notice the panic thought. Don’t run. Don’t react. Just notice.
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Label it gently. “I’m having the thought that something is wrong.”
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Redirect your attention back to the present moment—your surroundings, your breath, your homework, your pet, your playlist.
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Repeat this process every time panic comes knocking.
This isn’t about ignoring panic or pretending it doesn’t exist. It’s about giving it a respectful nod without letting it drive the bus.
More to Try: Mini Mindfulness Practice
Spend 5 minutes a day practicing this:
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Focus on your breath. Think “in” on the inhale and “out” on the exhale.
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When your mind wanders (and it will!), gently note the thought: “I’m having the thought that I’m bored” or “I just had the thought that I’m doing this wrong.”
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Then return your attention to your breath.
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This is mental weightlifting—it builds the muscle of attention redirection.
The goal isn’t to feel calm—it’s to train your brain to choose where it places its focus, even when panic tries to hijack it.
Track Your Progress
Each time you practice mindfully attending to a panic thought, jot it down:
| Date & Time | Panic Thought | Labeled Thought? (Y/N) | Redirected Attention? (Y/N) |
|---|---|---|---|
Over time, you’ll begin to see a powerful pattern: You’re no longer helpless in the face of panic. You’re training your brain to stay present, grounded, and free.
Because panic might yell, but you get to choose whether to listen.
