Panic can be a real problem, particularly if you want to live a rich and full social life. Are you interested in career networking, frequent dating, and /or connecting with friends and family? How can you do those things if panic attacks interrupt routinely, ruining attempts to socialize and feel confident whatever the setting? Anxiety counseling can make a difference.
The reality? Panic rarely feels great. Yet, we know that anxiety has its place. Most often, it spurs us to action or compels us to freeze in place. It all depends on the danger threatening you at the time. Unfortunately, if you are experiencing a strong, anxious response too often, a false alarm signal in your brain may lead to full-fledged panic. This can cause you to flee or react rashly when you feel triggered, whether danger exists or not.
Still, you don’t have to give up on connecting with others or retreat to your home. Being unable to effectively calm your nervous system contributes to debilitating anxiety. Preventative measures like the following can help.
Anxiety Treatment NYC: Preempt Panic Attacks in Social Situations
You can maintain a fulfilling social life and put panic in its place.
Chart the anxiety
Anxiety that runs amok often feeds off deeper negativity and unresolved emotions. Sometimes you can get to the root of things on your own. Sometimes a bit of support is in order. It often helps to routinely slow down, reflect and journal your thoughts, feelings, sensations, and triggers. With a written record, a therapist can also walk through your anxiety with you. Together, you can explore how your panic attacks occur and how to cope best. This often supports internal understanding and a sense of empowerment as you enter social situations.
Challenge the negativity
Additionally, try to challenge fear and worry with genuine curiosity and positive affirmations before you socialize. Are you really “the worst” at small talk? Or are you simply better at connecting via text or Facetime before gathering in person?
Give yourself a break. Allow yourself room to grow. You’ll likely discover that the expectations you place on yourself become less rigid and more compassionate as you face what you’re dreading. Ask what is true and acknowledge your strengths. This can be a vital self-esteem boost and translate to more positive and fewer self-conscious interactions with others.
Practice mindfulness meditation
Learning to be more present and comfortable with your thoughts and feelings is key for managing panic and soothing your nervous system. A practice of meditation and mindfulness-based exercises can lay the groundwork for patient self-observation and the release of disquieting thought patterns and responses. The aim is to do this with less judgment and more self-acceptance.
You may find that mindfulness helps you freely permit panic to come and go without stress or shame. As a result, you may not immediately overreact or default to withdrawal to avoid an attack, increasing your odds of connecting with others.
Get familiar with grounding techniques
Consider putting panic in perspective by grounding yourself in the moment. This allows you to quickly focus on your surroundings and ride out panic successfully. The more adept you become, the more prepared you’ll feel to tackle stressful social situations as they arise.
Essentially, the aim is to slow down and tap into your senses. For example, feel the warm coffee or cool wine on your tongue. Or keep your eyes trained on the lines of a piece of artwork. Try to breathe in the scent of the meal in front of you. Feel each breath until the anxiety dissipates. Anxiety attacks rarely last longer than 10-15 minutes. Grounding distracts your mind from the distress until calm returns.
Loving-kindness and support are always a good thing
Often, social support is the key to safe, confident interaction. Try attending social events with a close friend, partner, or someone who you trust to be nonjudgmental. You may feel far more prepared to deal with an attack if you have an ally.
Moreover, letting trustworthy people know how you’re struggling is empowering in its own way. To simply own the situation and share that you appreciate another person’s patience as you work through panic is authentic. It can connect you to others. After all, who doesn’t relate to personal struggles? Who doesn’t understand and empathize with fears about how we’re perceived?
Anxiety Treatment NYC: Speaking of Support…
You are not alone. Professional support is a valuable step in overcoming anxiety and anxiety attacks. Let’s meet soon to consider a customized coping strategy and get to the root of your fear. No matter how it feels, panic needn’t hold you back or keep your social life hostage. Allow yourself a safe space and an understanding counselor to help you restore calm.
Please learn more about our Anxiety Treatment counseling services for help.
The Relationship Suite
We are a group of skilled therapists specializing in individual and couples counseling. Since Covid, we have been working with couples via Online Counseling in New York, New York City including Manhattan, Queens, Brooklyn, Bronx, Staten Island, Long Island, South Hampton, East Hampton, Montauk. To schedule a complimentary consultation, click HERE.
We also provide Virtual Counseling in New Jersey, Hoboken, Jersey City, Princeton, Chatham, Morris, Westfield, Union, Bergen County, Colts Neck, Tenafly. Schedule a complimentary consultation by clicking HERE.
