3) Focus and live one day at
Never worry about what may happen
in the future. Some people's thoughts are filled with worries
and gloomy thoughts on what may happen in the future (accidents,
deaths, etc.). This will aggravate your anxieties and worsen
your panic disorder.
Always think of positive events
and situations that may happen in the future. It is good to
plan or prepare for the future, but it is always bad to worry
about something that you have control of. Yes, you can control
your future. You are the master of your destiny. You own your
As for those matters that you
have no control of, let them be. It's fruitless to worry about
things that you have absolutely no control of.
4) Eliminate stress and disconnect
from your problems.
Take a deep breath and detach
yourself from any worries or problems. Always think that all
problems will pass. If it helps, you may go strolling at the
park, read a relaxing book, watch a movie or TV, or listen to
some mellow music. Be organized in everything you do to minimize
Do something that will increase
your self-esteem. The more self-confidence you have, the more
fearless and less anxious you become, hence the lesser chances
that you will experience panic.
5) Have spiritual faith.
Studies have proven that those
who believe in a Supreme Being are happier and more at ease.
People who believe that God/ the Universe will help and provide
in times of need are much more likely to have peace of mind.
6) Counter negative thinking
with positive thoughts.
Never allow bad thoughts and
emotions to enter your mind. Say "Cancel! Cancel! Cancel!"
every time you find yourself entertaining pessimistic thoughts.
Wear a rubber band in your wrist and snap it every time something
negative seeps through your mind, so you will learn to associate
pain with negative thoughts.
7) Manage your time well.
Prioritize your tasks. This will
allow you to feel that you are in control of your time and schedule.
Don't allow yourself to get buried in so many responsibilities
that you don't have time to relax and contemplate.
Learn to say "No".
Do not make commitments that you cannot handle in the time that
is allotted to you. It is not a sin to live a sane and balanced
8) Anchor the experience.
In any instance that you've successfully
conquered panic attacks or identified something that has worked,
anchor the experience. For example, squeeze your thumb and middle
finger while feeling the overwhelming sense of power over panic
attacks or anxieties. Wait for a few minutes before letting
go of the anchor while still in your engrossed state.
Now every time panic visits you
again in the future, squeeze your thumb and middle finger again
to bring back that same powerful experience.
You may do other anchors such
as clenching your fists, listening to a song, etc. Now every
time you want to bring back that experience, do the anchor (clench
your fist, listen to that same song, etc.). You'll be surprised
with the results.
This will give you more security
that you can overcome panic when it strikes again in the future.
9) Learn from experience.
When you've been able to know
what activity has worked, do that again. If you found that going
for a calm walk in the park works for you, then do it more often.
Understanding and detecting the
symptoms/causes of panic attacks and anxieties, as well as knowing
and applying the steps in treating panic disorders,
will allow you to live a normal and happy life.