How can I have a daily life with fewer panic attacks and less panic disorder?
It is not easy to live with panic disorder and panic attacks. There are things you can do to improve your daily functioning and reduce the number of panic attacks. Panic attacks always present themselves with different levels of severity, depending on the person, and have different underlying problems. These are what aggravate the anxiety and worsen the experience of the panic feeling.
Here are my thoughts, hopefully for your benefit. You probably recognise some of them.
Don't try to avoid your fears and worries: Easier said than done. But, avoiding your fears and worries doesn't make things better. Therefore, face your fears and worries in a controlled and planned way. This will make you stronger.
Don't keep your fears and anxieties constantly in front of your nose: remember that they grow and become stronger when they are kept up to date, when you ruminate on them and are constantly eaten up by them. Keep some distance. Put them aside for certain moments if you can.
Don't believe everything you hear about panic attacks and panic disorder: there is a lot of false or misleading information out there. You don't have to read research reports if you're not interested, but, instead, listen to the experts' advice. Then it is guaranteed to be right.
Stop collecting information about panic disorder and panic attacks that is not scientific or serious: It is impossible not to see or hear that information in today's info-filled world. Try to be more critical of what you hear and see. Such lies will eat up your brain otherwise.
Avoid going to bed with the worst anxieties, ruminations and fears: Otherwise, you will also have to deal with sleep problems. Finding balance in your mind and thoughts can possibly be achieved with the help of relaxation before bedtime.
Do not start or stop your medication on your own: Do not accept other people's medication that works for them. Contact your doctor and the nurse in charge for advice, support and dialogue on how to manage your medication.
Never stop believing in yourself: Problems will become more difficult or remain unresolved if you abandon yourself.
Pay less attention to the changes in your body: Constantly focussing on yourself, your body and asking others for advice increases your anxiety and fear. These feelings grow, become stronger and cause even more physical, emotional and cognitive reactions that eventually drive you crazy.
Have goals and try to find meaning in your daily life: You can find happiness and harmony by doing meaningful, joyful, progress-driving small daily activities in your life.
Have goals and try to find meaning in your daily life: You can find happiness and harmony by doing meaningful, joyful, progress-driving small daily activities in your life.
Try not to overlook the small, positive and joyful details of life: Small details are the most important for success, happiness and sense of belonging in life.
Show your self-worth: Liking yourself and showing this to yourself and to others creates a wonderful sense of self-esteem, self-confidence and self-worth. The one who has a value is closer in spirit thus becomes more protected.
Love and believe in your loved ones: Making an effort to love and believe in the people close to you is a first and important step towards them loving and believing in you.
Don't stop believing in hope: Hope was the last thing left in Pandora's box. So never give up hope for the positive future.
Live in the present: Living in the present means perceiving life as it is. Respecting life with all its truth, leads to respecting all that you value and thus respecting oneself.
Try to be yourself: Ancient Greeks used to quote the phrase; "gnothi sauton" meaning "know thyself". We are not there yet. So start with; be yourself!
Hasan Durna
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