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Step 3 – Restructure
A large number of people tend to design their lives around disorders they suffer from. Those suffering panic disorder avoid places/situations and people who have precipitated panic in the past. A small proportion of those suffering from panic become homebound. Avoidance reinforces anxiety and exposure reduces it. Gradual exposure to anxiety provoking situations diminishes the strength of the anxiety response on the long run.
Make lists and start striking items of them .
1)What are the things (place/people/situations) that you have avoided out of fear of having a panic attack?
Start with the least feared and work your way up to the most feared.
2)What are your safety behaviors ? (Staying at home, always travelling with a companion, instantly dialling 911).
Work your way up from the easiest ones to the more difficult ones.
3) Rework your stress management skills.
Make lifestyle changes, start working out, learn yoga or mediation. Audit your current stress management abilities and augment with any measures that you find interesting.
Congratulations, you are now panic free !
One does not have to live with panic disorder, it is treatable to a large extent. A huge number of people with panic disorder do not seek help due to the stigma that surrounds mental illness. Please share this if you feel this might help someone !