What can I do to relieve and reduce panic attacks and dissociation when they occur?

What can I do to relieve and reduce panic attacks and dissociation when they occur?

I read where you shared that you have struggled with social anxiety for several years with occasional panic attacks and dissociative episodes but you shared that within the past year those last two things have increased drastically to almost weekly occurrences where you have been experiencing some of them a few times a week at the worst.

Based on your question, I would highly suggest that you first start with seeking mental health therapy from a professional counselor and or professional therapist to discuss effective strategies and techniques in regards to how you can effectively relieve and reduce panic attacks and dissociation when they occur. Meeting with a professional counselor and or professional therapist can be very beneficial in helping you learn strategies and techniques to be able to better cope with your symptoms of panic attacks and dissociation when they occur. It is important for a professional counselor and or professional therapist to guide you in learning what currently triggers you to experience panic attacks and dissociation. When you meet with a professional counselor and or professional therapist you can openly discuss how to effectively manage, decrease and or alleviate your experiences with symptoms of panic attacks and dissociation. Having trouble with symptoms of panic attacks and dissociation can be quite uncomfortable which is why it can be managed and or alleviated with therapy and at times medication may be needed if your symptoms are severe. A professional counselor and or professional therapist can help you process what it is exactly that keeps you experiencing symptoms of panic attacks and dissociation. A professional counselor and or professional therapist can also help you develop and implement coping skills to decrease your experiences with symptoms of panic attacks and dissociation.

Behavior interventions, Psychotherapy, and Cognitive Behavioral Therapy (CBT) have all been beneficial in helping people who experience symptoms of panic attacks and dissociation. A professional counselor and or professional therapist can assist you in learning how to effectively implement coping skills to decrease your uncomfortable thoughts and feelings in regards to your current issues with symptoms of panic attacks and dissociation. A professional counselor and or professional therapist can also introduce you to anger management techniques, anxiety-reducing techniques, grounding techniques, deep breathing techniques, calming techniques, stress management techniques, progressive muscle relaxation, positive interpersonal relationships, social skills and imagery as a means of decreasing your uncomfortable thoughts and feelings about your symptoms of panic attacks and dissociation.

In an effort to decrease your experiences with symptoms of panic attacks and dissociation, you can try to commit to changing the way you think. It will take a lot of practice, dedication and determination to work on decreasing your symptoms of panic attacks and dissociation. However, trying to do this will help you feel better and it can lead to your feeling much better and becoming more productive. You can recognize when it is happening and when you find it happening you can choose to think about something more productive. You can also look for solutions by committing to learning from your mistakes and solving your problems, so that you can productively move forward, set aside time to think when you notice that you are becoming anxious about symptoms of panic attacks and dissociation then try to distract yourself with a self-care activity and you can practice Mindfulness.

Mindfulness is the key to living in the "here and now." When you become mindful, you will be completely present in the moment. It can be like a form of meditation that takes a lot of practice, but over time and with consistency, it can be very beneficial in decreasing your personal experiences of symptoms of panic attacks and dissociation. Overall, I highly recommend that you seek help from a professional counselor, professional therapist and or medical provider if needed. A professional counselor and or professional therapist can properly assist you in finding tools that can specifically help you alleviate, decrease or manage your symptoms of panic attacks and dissociation. Mental health is not a one-size-fits-all, so it is important to get personalized treatment for your specific and current mental and emotional needs in regards to your symptoms and or experiences with symptoms of panic attacks and dissociation. Best regards to you!