Cope with Panic

If you are also struggling with anxiety, panic, and fear of those things, your life can be totally crippled by them. Taking control of these issues is the first step to improving yourself.

Steps

 * 1) Identify your symptoms. This sounds harder than it is. Each time you can feel yourself panicking, try to notice what is happening in your body and brain. What thoughts are you having? Do you feel pain? If so, where? Do you feel ill or sick? How?[[Image:Cope with Panic Step 1.jpg|center]]
 * 2) Determine just what the triggers are. Brainstorm the Causes. Create a list of anything that may have caused/triggered your panic. Is it a specific event? Arguments with family/friends/partners? School? Work? A scary movie or book? If you find that several things are causing anxiety, you may want to write them down.[[Image:Cope with Panic Step 2.jpg|center]]
 * 3) Think about your habits. Oftentimes, anxiety can be worsened by bad habits/routines such as unhealthy diets, not enough exercise, too much time on electronic devices or lack of sleep. If you find any of these things relate to you, find a way to break the habits or change the routine.[[Image:Cope with Panic Step 3.jpg|center]]
 * 4) Create a Panic Folder. In steps 2 and 3, you made lists. Now it's time to organize those lists. Get a folder that has a nice design, interesting picture, good message or pretty color. On an index card, Post-it Note or small piece of paper, write Panic Folder and tape it to the front of the folder. Inside, put your list of causes and your list of bad habits.[[Image:Cope with Panic Step 4.jpg|center]]
 * 5) Learn relaxation strategies. There are several different things people can do/use to relax: a hobby, meditation, journaling, favorite snack/beverage, warm bath/shower, taking a walk, making a phone call to family, therapists, or good friends, etc...experiment with some of these ideas or research your own. When you've found a few things that help, write them down and put them in your Panic Folder.[[Image:Cope with Panic Step 5.jpg|center]]
 * 6) Use your folder. This is the best part! When you feel yourself getting anxious or beginning to panic, grab your folder and use the lists to help you calm yourself down. ***In your folder, you may want to include a list of people you can call for help if your panic begins to get out of hand. Make sure to put their first name and the best way to contact them (i.e phone number, email, etc...)***[[Image:Cope with Panic Step 6.jpg|center]]

Tips

 * If you find that your anxiety/panic is too much to handle, don't be afraid to ask for help. Waiting too long may put you in dangerous situations.
 * It's not weak to cry, ask for help or get angry about your panic. You do what feels right to you.
 * Try to block out anything you hear about being too weak, oversensitive, a crybaby, or a drama queen. Remind yourself that you are not any of those things!

Warnings

 * Stay away from medications as best you can - they can quickly lead to medical problems!
 * If you find yourself thinking about suicide, get IMMEDIATE help from a parent, therapist or doctor.