Coping With Panic Disorder

Tips to Develop Your Coping Techniques

1. Identify Your Panic Triggers

With the exception of uncued panic attacks, they’re probably easy to spot. Does just the thought of standing in a long grocery store line make you panic? That would be a definite trigger.

2. Avoid Avoidance

In order to learn to cope with your panic and anxiety, you have to practice your skills while experiencing your distressing symptoms. If certain situations are just too difficult, or you are too fearful to do this, you can experience the situation by means of roleplaying or just imagining yourself in the situation.

3. Rate Your Anxiety Level

Are you at a 2 with little discomfort or are you at an all out 10? Evaluate and think about your anxiety level while in the stressful situation.

4. Use Relaxation and Coping Techniques

Some techniques that may help you deal with anxiety or diffuse a panic attack include:

Positive Self-Talk
Deep Breathing
Progressive Muscle Relaxation
Thought Stopping

5. Reevaluate Your Anxiety Level

Are your coping techniques working? The goal is not necessarily to be anxiety-free. Rather, can you feel a change in your anxiety level, no matter how small, as a result of your efforts?

6. Practice, Practice, Practice

The more often you are able to use your coping techniques to minimize anxiety and panic, the easier it will be to call upon skills. Soon you will realize that you are able to control your panic. What a great feeling when you may have been at its mercy for so long!