Loana, we know that expecting a panic attack makes it much more likely that you will have one. When people expect to have a panic attack they are on guard for subtle signs that they might be starting to have one. When you are 'on the alert' for symptoms of panic you can usually find them.
Maybe if you expect to have only one a day, after you have one you might just be less 'on guard' or vigilant for the rest of the day. You may feel the same symptoms but the panic cycle doesn't get going because you don't start to catastrophize. It would be interesting to hear what other people think.
Distraction works okay sometimes but mostly it doesn't. The problem with distraction, as you have noticed, is that it often only works as a temporary solution. It can get you 'through' a situation, but your symptoms are still waiting for you. When you distract, you are essentially avoiding your symptoms, and avoidance just doesn't work very well in the long run. Avoidance reduces anxiety in the short-term but increases anxiety in the long term.
The CBT solution is to challenge your avoidance gradually, including distraction-based coping, facing your fear in the moment, and challenging your anxious thoughts. Again, there is probably a place for distraction. It helps people get through some awkward situations. But in CBT programs like The Panic Program you're encouraged to challenge your distraction eventually by treating it like other avoidance behavior.
It would be interesting to hear what other members think.
