Do’s and Dont’s When You Have Anxiety


Do’s and Dont’s When You Have Anxiety Disorder


Find a therapist with expertise in anxiety.
  • Finding a therapist with a focus in anxiety is your first line of defense against future attacks. Dedicate yourself on practicing any exercises at home so you can easily do set of tools that are well-rehearsed when you feel you’re having an attack again.
Try to identify and correct any distorted thinking patterns.
  • Recognizing that your thoughts are often only exaggerating your fears when you’re feeling more anxious can help you feel at ease even before the attack begins. Working with a clinician with a cognitive-behavioral focus can help you become more skilled at this.
Develop a body mindfulness practice. 
  • Regular practice like yoga or meditation can benefit you. Keep in mind that it’s impossible to feel relaxed and anxious at the same time. Practice relaxation techniques at home. Slow and relax breathing can go a long way in reducing the symptoms associated with an attack.
Carry a dose of short-term anxiety medicine with you.
  • Many people fear that they will become dependent to these medicines but when someone with panic disorder carries a dose of medicine with them “just in case,” it will give them confidence even when they choose not, or forget, to take the medicine.

Panic disorder often leads to avoidance of places or situations that are associated with increased anxiety. Bringing a relief from a panic attack can help reduce the behaviors and put their mind at ease.

“Ground” yourself in your general surroundings.
  • Grounding will help you bring gentle awareness back to your general surroundings. Bringing your attention to the ground underneath your feet, the wind on your face, or picking out a specific color in your environment are some of the common grounding techniques you can do to help you calm down during an attack.


Don’t ignore your body. 
  • Body sensations of anxiety are overwhelming at times. Body mindfulness is another way in treating panic disorder. Practicing the breathing and relaxation techniques at home even five minutes a day regularly can help you utilize these tools more effectively when panic strikes in public. Being aware of how your body responds to stress and how you respond to it makes a big difference and it might help you.
Don’t skip any doses of your antidepressant medicines.
  • It’s essential not to skip any doses of antidepressant medicines (usually SSRIs.) If it’s been prescribed to you, it must be taken daily in order to be effective.
Don’t avoid feared places or situations.
  • Avoidant behaviors are very common with panic disorder, your goal with the help of a trusted therapist is to slowly reintroduce these activities back into your life. Avoidance may seem like a good way to cope but it just reinforces the misconception that you are unsafe doing ordinary things like going to parties or taking public transit. Breaking these cycle takes time but soon enough, it will become easier.

For a Concern Family and Friends

Don’t join in the panic. Stay calm. Chances for medical emergency may occur, but it is helpful to focus on anxiety reduction first. If you knew someone with this illness, help them remind their therapy tools for calming the attack before seeking medical help. Encourage them to change their surroundings- walk with their dog to breath fresh air. Things like questioning them can make things worse. Fear of going crazy or losing control are often there and questioning them during the attack NEVER EVER help. In fact, it can only make the situation worse.

Pacing down a panic attack can seem overwhelming. Once you’re diagnosed with panic disorder, it affects you in two ways: it plagues sufferers with recurrent panic attacks and worrying about the possibility of future attacks and may even lead to avoidance of usual activities in fear of another attacks. If you’re diagnosed with this condition, it’s very important to seek help or treatment from professionals who are specialized in the treatment of anxiety. They can be a doctor licensed to prescribe medication, a therapist, and other complementary techniques such as yoga or meditation. Althouh there’s a chance that you’ll feel embarrass, your real friends and family can also help you get the support you need. During panic attack, drawing upon a host of tools can help you minimize attacks.

Panic disorder can be treated and even cured. Don’t give up hope. Seeking and having a professional help will lead you to recovery.


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