If you have panic disorder (PD), agoraphobia or another anxiety disorder, a good support system can be a critical part of your recovery. Your support system should be based on your individual needs and recovery goals. By following these steps, you can take an active role in building a support system that will aid you in your recovery from panic disorder.
Identify Your Needs
Before seeking support from others, you should first have an idea of what type of help you need. Do you need someone to go with you to doctor’s appointments? Do you need someone to listen when you’re feeling anxious? Do you need help with shopping, driving or other activities that trigger panic attacks? Make a written list of your needs.
Identify Your Recovery Goals
Others can support you, but in order to recover from panic disorder, you must help yourself, also. You should have identifiable goals that relate to your recovery from panic disorder. But, keep in mind that during the recovery process, setbacks are common. Remember to keep your goals reasonable and flexible. If you’re unsure about this step, consider talking to a mental health professional for guidance.
Reach Out
Once you’ve identified your needs and recovery goals, it’s time to reach out to others who may be able to help you. It is important to approach your potential support people and let them know precisely what you need and how they can help you reach your particular goals. For example, perhaps you have a friend who is willing to meet with you once a week to work on some systematic desensitization exercises with the goal of shopping alone. Remember, not everyone will be willing or able to help you on your journey. And, some may have the best intentions but just don’t follow through with the plan that was agreed upon. That is why it is important to be flexible and consider a variety of support people to meet your needs.
Build a Support System
When building a support system, more is better. Many people with panic disorder rely on one main support person such as a spouse, a friend or a family member. But, it is not likely that one person can be there for you all the time. Building a solid support system requires that you look at the people in your life and identify what ways they may be willing or able to support you in your journey. Remember, not every support person will understand your situation completely. But that doesn’t mean he will not be able to give you support in his own way, even if it’s not directly related to your needs and recovery goals. The friend who brightens your day with his positive outlook or sense of humor is as much a support person as others who are more directly involved with your specific recovery goals.
To get started building your support network, consider the following:
Anxiety Support Groups. Many people with panic disorder feel isolated. Those without PD may find it hard to understand what you’re going through, and you may begin to feel alone. A PD support group can provide you with a network of people who truly know what you’re going through and are willing to offer support and advice. To find a group, check with your therapist, psychiatrist, community mental health agency or search online. Join the panic disorder support forum and start communicating with others who are also recovering from PD.
Mental Health Professionals. A therapist or other mental health professional can be a great source of support. These types of professionals can help you learn coping skills and are able to listen to your concerns with an understanding that you may not find with others.
Family and Friends Not Previously Considered. Enlisting the help of family and friends can benefit your support network. But, remember, not everyone will be willing or able to always be there for you. Be flexible and remember that having a support network means that an individual support person doesn’t need to be perfect or available at all times.
