𝒽𝑜𝓌 𝓉𝑜 𝑔𝑒𝓉 𝓉𝒽𝓇𝑜𝓊𝑔𝒽 𝓅𝒶𝓃𝒾𝒸 𝒶𝓉𝓉𝒶𝒸𝓀𝓈 ｆａｃｔｏｒｓ：　胃イ艶 1. if you have sensory issues, the lighting and the way the store is built can actually trigger panic attacks and sympt0ms. 2. agoraphobia is a huge factor as well. basically, you don’t want to go to places where you’ve had panic attacks and obviously get prettɥ terrıfıed. ｇｅｔｔｉｎｇ　ｔｈｒｏｕｇｈ　ｉｔ：　佳なヺ it’s not particularly easy to get through these situations. it’s hãrd to go through situations that make you uncomfortable. 【ｔｉｐｓ】 1. try to bring a fidget spinner, fidget cube, or something of sort. it will help distract you a bit. it may not work a lot, but i find it helpful. 2. have water with you, where ever you go. . 3. chew some peppermint gum or suck on some peppermint candies. it may not help a lot, but if you have a dry møuth from your panic attacks, it’ll help that symptom out. 4. pretend you’re excited. i know, it won’t be that easy, but sometimes faking one emotion, can actually make that emotion happen. try convincing yourself, “i’m fine, i’m excited! it’s okay!” (source: DARE - THE NEW WAY TO END ANXIETY AND STOP PANIC ATTACKS by Barry McDonagh) 5. accept your panic attacks and anxıety. don’t say no to anxıety because then you’re pushing it a̛way and gıvıng it more pøwer. accept that you do have this going on, but you’re NOT your anxıety. 6. taking deep breaths in and out. try different patterns, it may be hãrd to breathe, but you have to t̢ry. don’t gıve up! 7. finally, try EFT. emotiona1 freedom tapping is known to help relax you. (っ◔◡◔)っ ♥ what you can bring into your regular life ♥ there are so many things you can bring in your life and routines. get ready because i’m gonna list a lot!: 1. meditation 2. eft 3. michael sealey hypnosis 4. yoga 5. exercise 6. journaling 7. bullet journaling 8. reading 9. drinking water 10. drinking herbal teas such as - chamomile, lemongrass, lavender, and etc.. 11. dancing 12. drawing and doodling 13. singing 14. playing some videogames 15. stretches 16. melatonin 17. magnesium 18. listening to motivating podcasts, videos, or songs 19. washing your fash and smiling in the mirror 20. talking positive to yourself 21. writing stories 22. doing thinking exercises in the morning to shift your negative thinking 23. watch one of your favourite shows on youtube, netflix, hulu, or whatever 24. write down on paper, something you want to do. don’t mention your fears or think about it. do something you WANT. don’t let the fear get in the way. 25. practicing some self-care 26. go outside 27. eat some delicious food 28. open your windows and let the sunlight come in 29. take vitamin d and b12! 30. smile and don’t let your panic attacks consume you. you’re a beautiful human being.

ᴹʸ ᴹᵒᵃⁱ 𝑾𝒐𝒓𝒅 𝒄𝒐𝒖𝒏𝒕: 𝟓𝟐𝟖 ⁽ᔆᵖᵒⁿᵍᵉᴮᵒᵇ ᶠᵃⁿᶠⁱᶜ⁾ ᴾˡᵃⁿᵏᵗᵒⁿ ᵗʳⁱᵉᵈ ᵗᵒ ᶜˡⁱᵐᵇ ᵘᵖ ᵗᵒ ᵗʰᵉ ᴷʳᵘˢᵗʸ ᴷʳᵃᵇ ʳᵒᵒᶠ ᵒⁿ ᵃ ᶜᵒˡᵈ ᵈᵃʸ ᵃⁿᵈ ʰᵉ ˢˡⁱᵖᵖᵉᵈ ᵃⁿᵈ ᶠᵉˡˡ ᵈᵒʷⁿ ʰᵉᵃᵈ ᶠⁱʳˢᵗ ˢˡᵃᵐᵐⁱⁿᵍ ʰⁱˢ ʰᵉᵃᵈ ᵒⁿ ʰᵃʳᵈ ⁱᶜᵉ‧ "ᴾˡᵃⁿᵏᵗᵒⁿ‽" ᔆᑫᵘⁱᵈʷᵃʳᵈ ˢᵃʷ ʰⁱᵐ ˢᵖᵃˢᵐ ⁿᵒʷ⸴ ᵉʸᵉ ʳᵒˡˡⁱⁿᵍ ᵇᵃᶜᵏ ⁱⁿ ᵗᵒ ʰⁱˢ ʰᵉᵃᵈ ʷʰⁱˡˢᵗ ˢᵗᵃʳᵗᵉᵈ ᵗᵒ ˢʰⁱᵛᵉʳ‧ ᴿᵘⁿⁿⁱⁿᵍ ᵗᵒ ʰⁱᵐ⸴ ᔆᑫᵘⁱᵈʷᵃʳᵈ ᵏⁿᵉˡᵗ ᵇʸ ʰⁱᵐ ᵒⁿ ᵗʰᵉ ᵍʳᵒᵘⁿᵈ‧ "ᴴᵉʸ ᴾˡᵃⁿᵏᵗᵒⁿ ᴵ ᵍᵒᵗ ʸᵒᵘ‧‧" ᔆᑫᵘⁱᵈʷᵃʳᵈ ʳᵉᵃˡⁱˢᵉᵈ ʰᵉ ʲᵘˢᵗ ˢᵗᵒᵖᵖᵉᵈ ˢʰᵃᵏⁱⁿᵍ⸴ ⁿᵒʷ ᵘⁿᶜᵒⁿˢᶜⁱᵒᵘˢ‧ ᔆᵒ ᔆᑫᵘⁱᵈʷᵃʳᵈ ᵗᵒᵒᵏ ᴾˡᵃⁿᵏᵗᵒⁿ ᵗᵒ ʰⁱˢ ᵒʷⁿ ᵖˡᵃᶜᵉ‧ ᴴᵉ ˢᵉᵗ ʰⁱᵐ ᵈᵒʷⁿ ᵒⁿ ʰⁱˢ ᵇᵉᵈ‧ 'ᔆᑫᵘⁱᵈʷᵃʳᵈ ʲᵘˢᵗ ᵗʰⁱⁿᵏ!' "ᴵ ᵈᵒⁿ'ᵗ ᵏⁿᵒʷ ʷʰᵃᵗ ᴵ'ᵐ ᵈᵒⁱⁿᵍ‧‧" ᔆᵃʸˢ ᔆᑫᵘⁱᵈʷᵃʳᵈ⸴ ᵗᵒ ʰⁱᵐˢᵉˡᶠ‧ ᴴᵉ ⁿᵒʷ ˢᵃʷ ᴾˡᵃⁿᵏᵗᵒⁿ ˢᵗᵃʳᵗ ᵗʳᵉᵐᵇˡⁱⁿᵍ ᵃᵍᵃⁱⁿ‧ ᴴᵉ ʳᵒˡˡᵉᵈ ʰⁱᵐ ᵒⁿ ᵗᵒ ʰⁱˢ ˢⁱᵈᵉ ʷʰⁱˡˢᵗ ᵍᵉᵗᵗⁱⁿᵍ ᵗʰᵉ ᶜᵒᵛᵉʳ ᵇˡᵃⁿᵏᵉᵗˢ ᶠᵒʳ ʰⁱᵐ‧ "ᴵ ᵈᵒⁿ'ᵗ ᵏⁿᵒʷ ⁱᶠ ʸᵒᵘ'ʳᵉ ʲᵘˢᵗ ᶜᵒˡᵈ ᵒʳ ᶜᵒⁿᵛᵘˡˢⁱⁿᵍ ᵗᵒ ᵗʰᵉ ʰᵉᵃᵈ ⁱⁿʲᵘʳʸ‧‧" ᔆᑫᵘⁱᵈʷᵃʳᵈ ʳᵘᵇˢ ᴾˡᵃⁿᵏᵗᵒⁿ'ˢ ᵇᵃᶜᵏ ᵏⁿᵒʷⁱⁿᵍ ʰᵉ'ᵈ ᵇᵉ ⁱⁿ ᵃ ˢᵗʳᵃⁿᵍᵉ ᵖˡᵃᶜᵉ⸴ ᵇᵉⁱⁿᵍ ᵃ ᵐᵒᵃⁱ‧‧‧ "‧‧‧ᴷᵃʳᵉⁿ?" ᔆᑫᵘⁱᵈʷᵃʳᵈ ʰᵉᵃʳˢ ᴾˡᵃⁿᵏᵗᵒⁿ ˢᵃʸ⸴ ᵉʸᵉ ᶠˡⁱᶜᵏᵉʳⁱⁿᵍ ᵒᵖᵉⁿ ⁿᵒʷ‧ "ᴵ'ᵐ ᔆᑫᵘⁱᵈʷᵃʳᵈ‧‧" ᴾˡᵃⁿᵏᵗᵒⁿ ᶜᵒⁿᶠᵘˢⁱⁿᵍˡʸ ᵗʳⁱᵉᵈ ˢⁱᵗᵗⁱⁿᵍ ᵘᵖ‧ "ᴬʳᵉ ʸᵒᵘ ʷᵃʳᵐ‧‧‧" "ᴵ ᵈᵒⁿ'ᵗ⸴ ʷʰᵉʳᵉ ᵃʳᵉ ʸᵒᵘ?" ᴴᵉ ᶠᵉˡᵗ ˡᵒˢᵗ ᔆᑫᵘⁱᵈʷᵃʳᵈ ʳᵉᵃˡⁱˢᵉᵈ‧ "ᴰᵒ ʸᵒᵘ ᵏⁿᵒʷ ʷʰᵃᵗ ʸᵒᵘ ᶠᵉᵉˡ?" ᔆᑫᵘⁱᵈʷᵃʳᵈ ᵃˢᵏˢ⸴ ˡᵉᵗᵗⁱⁿᵍ ʰⁱᵐ ʰᵃᵛᵉ ᵗⁱᵐᵉ ᵗᵒ ᵖʳᵒᶜᵉˢˢ ⁱᵗ‧ "ᴷᵃʳᵉⁿ!" ᴾˡᵃⁿᵏᵗᵒⁿ ˢʰᵒᵒᵏ ʰⁱˢ ʰᵉᵃᵈ‧ "ᶜᵃⁿ ʸᵒᵘ ᵖˡᵉᵃˢᵉ ʰᵉˡᵖ ᵐᵉ ᵗᵒ ᵘⁿᵈᵉʳˢᵗᵃⁿᵈ ʸᵒᵘ?" ᔆᑫᵘⁱᵈʷᵃʳᵈ ˢᵃⁱᵈ‧ ᴴᵉ ˡᵉᵗ ᴾˡᵃⁿᵏᵗᵒⁿ ᵗʰⁱⁿᵏ‧ "ᶜᵒᴸᵈ‧ ᴴᵘʳᵗⁱⁿ’ ʰᵉᵃᵈ‧" "ᴬʰ‧" ᔆᑫᵘⁱᵈʷᵃʳᵈ ˢᵃʸˢ⸴ ᵍˡᵃᵈ ᴾˡᵃⁿᵏᵗᵒⁿ ᵃⁿˢʷᵉʳᵉᵈ‧ "ᴬʳᵉ ʸᵒᵘ ʰᵘⁿᵍʳʸ⸴ ᵒʳ ᵗʰⁱʳˢᵗʸ?" ᴴᵉ ᵃˢᵏᵉᵈ‧ ᴾˡᵃⁿᵏᵗᵒⁿ ᵗʰᵒᵘᵍʰᵗ ᵃᵇᵒᵘᵗ ᵗʰᵉ ᑫᵘᵉˢᵗⁱᵒⁿ‧ "ᴷᵃʳᵉⁿ‧" "ᵂʰᵃᵗ? ᴰᵒ ʸᵒᵘ⸴ ʳᵃᵗʰᵉʳ ᶠᵒᵒᵈ ᵒʳ ᵈʳⁱⁿᵏ?" "ᴷᵃʳᵉⁿ!" "ᴬʳᵉ ʸᵒᵘ ˢᵃʸⁱⁿᵍ ʸᵒᵘ ʷᵃⁿᵗ ᴷᵃʳᵉⁿ ᶜᵒᵐᵖᵘᵗᵉʳ ʷⁱᶠᵉ ᵗᵒ ᶜᵒᵐᵉ ᵍᵉᵗ ʸᵒᵘ?" "ᴺᵒᵗ‧" ᔆᑫᵘⁱᵈʷᵃʳᵈ ᶠᵉˡᵗ ⁿᵉʳᵛᵒᵘˢ ˢᵉᵉⁱⁿᵍ ᴾˡᵃⁿᵏᵗᵒⁿ ⁱⁿ ˢᵘᶜʰ ˢᵗᵃᵗᵉ‧ ᴾˡᵃⁿᵏᵗᵒⁿ ᵗʳⁱᵉᵈ ᵃᵍᵃⁱⁿ‧ "ᴹᵉ ᵃᵗ ʷʰᵉʳᵉ ʷⁱᵗʰ ʸᵒᵘ?" "ʸᵒᵘ ʲᵘˢᵗ ʷᵃⁿᵗ ᵗᵒ ᵏⁿᵒʷ ʷʰᵉʳᵉ ʷᵉ ᵃʳᵉ?" "ᴷᵃʳᵉⁿ ʷᵃⁿⁿᵃ ᵏⁿᵒʷ ʷʰᵉʳᵉ ʷᵉ ᵃʳᵉ‧" "ᵂᵉ ᵃʳᵉ ᵃᵗ ᵐʸ ᵖˡᵃᶜᵉ‧ ʸᵒᵘ ˢˡⁱᵖᵖᵉᵈ ᵃⁿᵈ ᶠᵉˡˡ ᵈᵒʷⁿ ˢʰⁱᵛᵉʳⁱⁿᵍ‧ ᔆᵒ ᴵ ʲᵘˢᵗ ᵇʳᵒᵘᵍʰᵗ ʸᵒᵘ‧‧‧" "ʸᵒᵘ ᵃᵗ ᵖˡᵃᶜᵉ ᵐᵉ‧‧" "ᔆᵘʳᵉ‧‧‧" ᔆᑫᵘⁱᵈʷᵃʳᵈ ᵃⁿˢʷᵉʳᵉᵈ ʰⁱᵐ‧ 'ᴵ ᵈᵒ ⁿᵒᵗ ᵏⁿᵒʷ ᵐᵘᶜʰ ᵃᵇᵒᵘᵗ ᴾˡᵃⁿᵏᵗᵒⁿ ᵇᵘᵗ ᴵ ᵈᵒ ᵏⁿᵒʷ ʰᵉ ⁿᵉᵛᵉʳ ᵃᶜᵗᵉᵈ ⁱⁿ ˢᵘᶜʰ ʷᵃʸ‧‧' ᔆᵘᵈᵈᵉⁿˡʸ ᔆᑫᵘⁱᵈʷᵃʳᵈ'ˢ ⁱⁿᵗᵉʳʳᵘᵖᵗᵉᵈ ᵗʰᵒᵘᵍʰᵗˢ ᵗᵘʳⁿᵉᵈ ᵗᵒ ᴾˡᵃⁿᵏᵗᵒⁿ⸴ ᵃˢ ʰᵉ ⁿᵒʷ ˢᵗᵃʳᵗᵉᵈ ᵗʷⁱᵗᶜʰⁱⁿᵍ ᵘⁿᶜᵒⁿᵗʳᵒˡˡᵃᵇˡʸ‧ 'ᴼʰ ⁿᵒᵗ ᵃᵍᵃⁱⁿ!' ᔆᑫᵘⁱᵈʷᵃʳᵈ ʷᵉⁿᵗ ᵇʸ ᴾˡᵃⁿᵏᵗᵒⁿ'ˢ ˢⁱᵈᵉ ᵒⁿᶜᵉ ᵃᵍᵃⁱⁿ‧ "ᴾˡᵃⁿᵏᵗᵒⁿ ˢᵗᵃʸ ʷⁱᵗʰ ᵐᵉ⸴ ᵗʳʸ ᵗᵒ ᶠᵒˡˡᵒʷ ᵐʸ ᵛᵒⁱᶜᵉ‧ ʸᵒᵘ'ʳᵉ ˢᵃᶠᵉ ⁱⁿ ᵐʸ ᵇᵉᵈ⸴ ⁱᵗ'ˡˡ ᵃˡˡ ᵇᵉ ʲᵘˢᵗ ᶠⁱⁿᵉ‧‧" ᴾˡᵃⁿᵏᵗᵒⁿ'ˢ ᵇʳᵉᵃᵗʰⁱⁿᵍ ˢᵗᵃʳᵗᵉᵈ ᵗᵒ ᵍᵉᵗ ᵉʳʳᵃᵗⁱᶜ‧ ᔆᑫᵘⁱᵈʷᵃʳᵈ ᵖᵘᵗ ʰⁱᵐ ᵒⁿ ʰⁱˢ ˢⁱᵈᵉ ᵃᵍᵃⁱⁿ ᵗᵒ ᵃᵛᵒⁱᵈ ᵃⁿʸ ᵃˢᵖʰʸˣⁱᵃᵗⁱᵒⁿ ʷʰⁱˡˢᵗ ᴾˡᵃⁿᵏᵗᵒⁿ'ˢ ʷᵉᵃᵏˡʸ ᵗʰʳᵃˢʰⁱⁿᵍ‧ ᵀʰᵉⁿ ʰᵉ ᵗᵒᵒᵏ ʰⁱᵐ ᵗᵒ ᵗʰᵉ ᴮⁱᵏⁱⁿⁱ ᴮᵒᵗᵗᵒᵐ ᴴᵒˢᵖⁱᵗᵃˡ‧ "ᵀʰᵃⁿᵏ ʸᵒᵘ ᶠᵒʳ ᵗᵉˡˡⁱⁿᵍ ᵘˢ ᵃˡˡ ᵃⁿᵈ ʷᵉ'ˡˡ ⁿᵉᵉᵈ ᵗᵒ ᵒᵖᵉʳᵃᵗᵉ‧" ᵀʰᵉ ⁿᵘʳˢᵉ ˢᵃʸˢ ᵃᶠᵗᵉʳ ᵍⁱᵛⁱⁿᵍ ʰⁱᵐ ʷʰᵃᵗ ᵉᵛᵉʳ ˢᵉᵈᵃᵗⁱᵛᵉ/ᵃⁿᵃᵉˢᵗʰᵉˢⁱᵃ‧ ᔆᑫᵘⁱᵈʷᵃʳᵈ ⁿᵒᵈᵈᵉᵈ⸴ ᵃⁿᵈ ᵖʳᵒᶜᵉᵉᵈᵉᵈ ᵗᵒ ᶜᵃˡˡ ᴷᵃʳᵉⁿ‧‧ ᔆʰᵉ ᶜᵃᵐᵉ ˢᵗʳᵃⁱᵍʰᵗ ᵒᵛᵉʳ‧ "ᴴᵒʷ'ˢ ᵐʸ ʰᵘˢᵇᵃⁿᵈ‧‧‧" "ᴾˡᵃⁿᵏᵗᵒⁿ'ˢ ʲᵘˢᵗ ᵍᵒᵗ ᵗʰʳᵒᵘᵍʰ ᵗʰᵉ ˢᵘʳᵍᵉʳʸ ᵃⁿᵈ ʰᵉ'ˢ ⁿᵒʷ ˢᵗᵃᵇˡᵉ‧‧" ᴾˡᵃⁿᵏᵗᵒⁿ ˢᵗᵃʳᵗᵉᵈ ᵗᵒ ʷᵃᵏᵉ ᵘᵖ‧ "ᴺᵒ ᵐᵒʳᵉ ˢᵖᵃˢᵐ⸴ ᵒʰ ʰᵉ'ˢ ᵃʷᵃᵏᵉ; ʰⁱ⸴ ᔆʰᵉˡᵈᵒⁿ!" ᴷᵃʳᵉⁿ ˢᵃʸˢ⸴ ᵃˢ ᔆᑫᵘⁱᵈʷᵃʳᵈ ᵍᵒᵉˢ ⁿᵉᵃʳᵉʳ‧ "ᔆᑫᵘ⁻⁻ ᴷᵃʳᵉⁿ? ᴳᵃʰ ᵐ⁻ᵐʸ ʰᵉᵃᵈ‧‧" ᴾˡᵃⁿᵏᵗᵒⁿ ˢᵃʸˢ‧ "ᴼᵒᵒʷ ʷʰᵃ⁻ʷʰ⁻ʷʰᵃ ʷʷᵘʰ ʰᵃᵖᵖⁿ’ ᴵ⁻ᴵ⁻ᴵ⁻ᴵ…" "ʸᵒᵘ'ʳᵉ ʰᵒˢᵖⁱᵗᵃˡⁱˢᵉᵈ‧" "ᴴᵘʰ?" ᴾˡᵃⁿᵏᵗᵒⁿ ᶠᵉˡᵗ ᵒᵛᵉʳʷʰᵉˡᵐᵉᵈ‧ "ᴼᵘᶜʰ⸴ ʷ⁻ʷʰʸ‧‧‧" "ᴵ ˢᵃʷ ʸᵒᵘ ᶠᵃˡˡ ᵃⁿᵈ ʸᵒᵘʳ ˢᵖᵃˢᵐˢ ᵃˡᵃʳᵐᵉᵈ ᵐᵉ‧‧‧" ᔆᑫᵘⁱᵈʷᵃʳᵈ ᵗᵒˡᵈ‧ 'ᴵ ᵗʰⁱⁿᵏ ᴵ ᵉⁿᵈᵉᵈ ᵘᵖ ᵃᵗ ʰⁱˢ ᵖˡᵃᶜᵉ‧‧‧' ᴾˡᵃⁿᵏᵗᵒⁿ ᵗʰⁱⁿᵏˢ‧ "ᔆᑫᵘⁱᵈʷ⁻ ᴵ⸴ ᵗʰᵃⁿᵏ ʸ⁻ʸᵒᵘ‧‧" "ʸᵒᵘ ᵃˡˢᵒ ʰᵃᵛᵉ ᵃⁿᵒᵗʰᵉʳ ᵛⁱˢⁱᵗᵒʳ‧‧" ᴾˡᵃⁿᵏᵗᵒⁿ ˢᵃʷ ᴷᵃʳᵉⁿ ˡⁱᶠᵗ ʰⁱˢ ᵖᵘᵖᵖʸ ᔆᵖᵒᵗ ᵒⁿ ᵗʰᵉ ᶜᵒᵗ ᵇᵉᵈ‧ "ᔆᵖᵒᵗ!" "ᴿᵉᵃᵈʸ ᵗᵒ ᵍᵒ ᵇᵃᶜᵏ‧‧‧" "ʸᵒᵘ ᵏⁿᵒʷ ⁱᵗ!"