1. I resolve to get out of my treatment rut.
Have you been taking a medication for a long time that doesn't help you to function fully? Do you feel unsatisfied with your progress in therapy? What panic disorder treatments haven't you tried? Let this year be a time to make some changes.
Take charge and talk to your treatment providers about what isn't (and is) working. If they aren't open to change, maybe it's time to change providers. If you've never tried therapy, consider doing so. The point is, if you're not where you want to be, then don't continue with what you're doing if it's not working. (Do not make medication changes without talking to your treatment provider!)
More: How to Talk to Your Doctors
2. I resolve to seek professional help if I haven't already.
It's not always easy to seek help, but most people with panic disorder benefit from professional help, whether it's with medication or therapy or a combination. Start with your family doctor if you don't know where to turn, but do consider seeking a mental health provider for further treatment (your doctor often will have recommendations).
If you're frightened about going alone, ask someone close to you to help. It might not be easy to ask, but you'll be relieved to have help (and, believe it or not, your friend or family member will be glad to be able to do something).
More: How to Find a Therapist
3. I resolve to ask family and friends for help and encouragement.
Telling people about our disorders doesn't always turn out the way we'd like. Overall, though, (and research has shown this), family and friends do want to help in some way. If it turns out that yours do not, you will need to find support elsewhere, but you won't know if they'll help unless you ask. Different people will help you in different ways. Accept what each can offer. Your recovery has a better chance with a strong support system.
More: How to Tell Someone About Your Panic Disorder
4. I resolve to build a support system rather than relying on only one family member or friend.
It's tempting to rely on one support person. If you have a severe condition like agoraphobia, it's natural to be comfortable with only one specific person in frightening situations. However, it's important to keep from asking one person to do everything. The person may burn out, and your relationship could suffer. Build a support system. Look to different people for different needs. Of course, you will give back, too, because we do that with the people we love. Don't let your world shrink to one person because both of you need a circle of friends and loved ones. We all do.
More: How to Support Your Support People
5. I resolve to take care of my body because the health of my body affects my entire being.
Whether you believe panic disorder is psychological, physiological, or both, you can also believe that a healthy body will help your recovery. Exercise has been shown to reduce stress and relieve depression. Certain substances, like caffeine, alcohol and nicotine, may worsen your disorder. Good nutrition has numerous benefits; some studies even show that foods rich in carbohydrates may have a positive effect on the mind. Don't forget about the benefits of relaxation or meditation, too.
More: Exercise and Your Mood
