This fear appears to be connected to past trauma, and it's important to address these feelings to improve your well-being. Here are some general suggestions that may help you cope with your fear of dehydration and panic attacks:
Seek Professional Help: Consider talking to a mental health professional, such as a therapist or counselor, who specializes in anxiety or trauma. They can provide personalized guidance and support to help you address the underlying causes of your fear and develop coping strategies.
Gradual Exposure: Working with a mental health professional, you might consider gradual exposure to situations where you're without water for short periods. This controlled approach can help desensitize your fear and build confidence in managing your anxiety.
Breathing Exercises: Practice deep breathing or other relaxation techniques to manage anxiety when you start feeling panicky. These techniques can help regulate your breathing and calm your nervous system.
Create a Safety Plan: When you're going out, make sure you have a water bottle with you. Having access to water can help alleviate some of the anxiety associated with the fear of dehydration.
Stay Hydrated: To reduce anxiety about running out of water, stay hydrated throughout the day. Carry a refillable water bottle so you can maintain your hydration levels wherever you go.
Challenge Negative Thoughts: Work on challenging and reframing negative thoughts related to dehydration and panic attacks. Cognitive-behavioral therapy (CBT) can be particularly helpful in this regard.
Journaling: Consider keeping a journal to track your feelings and experiences related to this fear. This can help you gain insights into your triggers and progress over time.
Self-Compassion: Be kind to yourself and understand that healing from trauma takes time. Acknowledge your progress and effort, even if it's a slow process.
Support System: Reach out to friends or family members you trust to talk about your feelings and experiences. Having a support system can be beneficial during challenging times.
Remember, seeking professional help is crucial for addressing trauma-related anxiety and panic attacks effectively. A qualified mental health professional can tailor a treatment plan to your specific needs and help you work through the fear and distress you are experiencing. They can also provide additional resources and support to aid your recovery process.