When Panic Attacks

Implementation Notes

• Recognize the nature of anxiety as an illusion created by thoughts, and learn to distinguish real danger from imagined threat, as if separating shadow from object in the light of reason.
• Keep a journal of automatic thoughts to catch anxious impulses as they arise, recording them on paper like a dreamcatcher capturing fleeting images of the night.
• Use the method of Socratic questioning: challenge every anxious thought by asking yourself questions, like a wise philosopher seeking truth behind the veil of fears.
• Practice exposure—gradual and gentle approach to frightening situations, like a traveler stepping into the mist to discover its transparency.
• Master breathing and relaxation techniques, allowing body and mind to find harmony, like a river returning to calm after a storm.
• Develop self-compassion, replacing inner criticism with a gentle voice of support, so that anxiety loses its power, like ice melting under the spring sun.
• Systematically note your successes, even the smallest ones, to strengthen belief in your own abilities, like a craftsman assembling a mosaic from bright shards of hope.
• Reach out for support from loved ones or professionals, unafraid to ask for help, for the journey through anxiety is always shorter and brighter together than wandering alone.