Your thoughts have a powerful effect on your body. They are not separate things that just happen in your head. Thoughts effect the rest of your body as well. You create your own thoughts. It is you who decides what to think. After your first panic attack which may have happened as a result of too much anxiety and worry (conscious or unconscious)? Negative thought will play a part in whether they occur again. Because the panic attack experience frightened you so much, you probably started to fear the next one. Each time you felt hot or felt your heart racing you told yourself Oh no! Not another panic attack or Here we go again. Because you felt on edge, anticipating the next one and scanning your body for the smallest sign, your thoughts became centred on having another panic attack. If you had NOT thought What if I have another panic attack in the first place, you probably would not have had another one. Between the feelings of discomfort and your reactions that cause a panic attack is a thought. If you feel uncomfortable at any time, instead of thinking the worse and anticipating a panic attack coming, focus on the thoughts in your head. Instead of reacting, give yourself a reassuring message that these feelings will pass and tell you’re self to stay cool and calm. Focussing on your breathing or distracting yourself by getting a glass of water will stop you from reacting in the old negative way. And a panic attack will be avoided.