Dealing with panic disorder during the Coronavirus pandemic can be challenging, as the pandemic itself can trigger or exacerbate anxiety and panic symptoms for many individuals. Here are some strategies that may be helpful in managing panic disorder during this time:
Seek Professional Help: If you haven't already, consider reaching out to a mental health professional, such as a psychologist or psychiatrist, who can provide guidance and support tailored to your specific needs. They can work with you to develop a personalized treatment plan, which may include therapy and/or medication.
Practice Relaxation Techniques: Engage in relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or meditation. These practices can help calm the body's stress response and reduce anxiety.
Limit Exposure to Media: Limit your exposure to news and social media that might contribute to feelings of anxiety or panic. Stay informed, but try to avoid constant exposure to distressing information.
Establish a Routine: Creating and maintaining a daily routine can provide a sense of structure and stability, which may help reduce anxiety. Include time for self-care activities, exercise, and relaxation in your schedule.
Stay Connected: Stay connected with friends and family through virtual means if in-person contact is limited. Social support can be a valuable resource during times of stress.
Practice Mindfulness: Mindfulness techniques can help you stay present in the moment and prevent catastrophic thoughts that can trigger panic. Focus on what you can control and take things one step at a time.
Maintain Physical Health: Ensure you are getting enough sleep, eating nutritious meals, and engaging in regular physical activity. Taking care of your physical health can positively impact your mental well-being.
Limit Exposure to Stressors: To the extent possible, limit exposure to situations that trigger panic attacks. If going to crowded places or being in public spaces causes distress, find alternatives or take extra precautions when you need to go out.
Virtual Therapy: Consider virtual therapy sessions if in-person visits are challenging during the pandemic. Many therapists offer online counseling, which can be a convenient option.
Emergency Plan: Develop an emergency plan with your healthcare provider to know what to do in case of a severe panic attack or escalating symptoms. This may include specific coping strategies or emergency contacts.
Remember that it's okay to seek help and support during this challenging time. You are not alone, and there are resources available to assist you in managing panic disorder effectively.