panic disorder | The Therapy Center | Page 1

iron hornet Oct 20, 2025, 2:53 AM

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Recently I have been struggling with panic disorder, I panic and over think every day to the point of Almost panic attacks
I have been trying to find ways to help but I can't actually get medicine or anything because my parents refuse to believe I have anything wrong with me..

I have been trying meditation that sorta helps and watching videos about how to cope / deal with mental health but really I wish I could get therapy or something but that's so expensive

If anyone could please give me some advice on other ways that could help that would be great..

neon pumice Oct 20, 2025, 12:29 PM

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Hello! I’m so sorry.. it took me a little while to find this, but I do have advice!
When you know you’re going to have a panic attack, do this;
5 things you can see around you
4 things you can hear
3 things you can feel
2 things you can smell
1 thing you can taste.
It may seem silly at first but, it gets your mind wrapped around your situation and your surroundings. It helps calm you down. Once you’ve done the 5 things, take a few deep breathes before doing anything else.
I hope this helps! As someone who is having the same issues as you, I’ve learned a lot.

open oasis Oct 20, 2025, 12:35 PM

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I suggest taking a moment to close your eyes and listen to a piece of classical music. Just a few minutes, loud enough to block out the thoughts, but not too loud. Any moment of peace is an escape yk?

fallow river Oct 20, 2025, 1:52 PM

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I like to give an advice and it helped most of the people. You breathe.
You inhale
You then count to 5
You exhale
You then count to 5
Do that for 5 minutes

iron hornet Nov 7, 2025, 5:58 AM

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I didn't see this at all so sorry but thank you ^^

fallow river Nov 7, 2025, 6:30 AM

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Anytime. Do you need to talk ?

#panic disorder