More than 90 percent of people who have experienced or occasionally experience panic attacks cannot explain why the attack occurred.
Nevertheless, panic attacks rarely occur without rhyme or reason. Psychiatrically said, panic attacks occur when for some new movement that is in front of us we don’t have enough support in our current mechanisms, and we still have not built a new mechanism. It seems like we are standing in front of chasm that we need to cross and only a look at the chasm causes fear.
There is a lot of literature, websites, online counseling services etc. about overcoming high level of anxiety, attacks prevention, meditation, relaxation and other techniques for help and self-help.
Panic attack is very unpleasant manifestation of long-term anxiety. Anxiety is the tip of the iceberg. Deep below the surface there is a lack of self-confidence. There is no technique for overcoming this problem which is completely successful unless we don’t increase our self-confidence and self-esteem.
Self-esteem is not something that we are born with. It has to be built. Sometimes it get demolished, then rebuilt. And sometimes it is wrongly built, but can be improved. Anyway, we should know that it is possible to change.
Lack of self-esteem
In people with low self-esteem, everyday ups and downs strongly impact their self-image, because the person is not separated from their actions. At every little failure they react with self-accusation. They declare themselves guilty, once and for all conclude that they are stupid, worthless, incompetent. Due to a negative worldview they have a feeling that everyone, but themselves, succeeds at what they do.
Signs of low self-esteem:
- Permanent feeling of guilt
Lack of self-esteem is reflected in the attitude that our own actions are inexcusable, and errors are unrecoverable.
- Blocking of fear
If you do not face your fears, they are increasing and becoming more difficult. Fear hinders progress and prevents growth.
- The sense of shame
Excessive shame from fear of non-acceptance is a vicious circle. If painful life episodes are swept under the carpet, it is even harder to get out of this circle.
If we constantly strive for perfection only because of our fear of mistakes, unhealthy perfectionism will turn even the greatest achievements into failures.
Unrealistic conclusions and overly strict criticizing of ourselves and loved ones are secured path toward disappointment.
- Building self-esteem
Having a self-esteem means to appreciate and respect ourselves as a valuable human being, regardless of disadvantages that we have, because we are aware that we also have many virtues. Keep in mind that no one is perfect. Not even you.
Before you can love others, you must know how to fall in love with yourself. Many people lack that love, sometimes because of bad experiences in the past. It can be hard to feel love for yourself, but there are several steps that can help you go in the right direction and love yourself again.
- Accept yourself
No one is completely perfect. We are all a set of strengths, weaknesses, successes and failures. Although there are probably things with which you are not satisfied, love yourself regardless of them. It’s okay to admit that you are not flawless, but also accept that your positive qualities outweigh your weaknesses.
- Do not criticize yourself
Just stop it! It might be difficult, especially if it is something you’ve been doing for years, but it has to stop. If you catch yourself thinking too critically, immediately think of something positive.
- Set your goals and work on them
Set achievable goals for things you want to do by the end of the week, end of the month or the end of the year. It does not have to be big successes, only things that make you happy and proud.
- Learn to accept compliments
People with low self-esteem do not accept compliments and usually deny them. When someone gives you a compliment, you do not need to do anything, just say: „Thank you“. Accept that you deserve it.
- Believe in yourself
Believe that you have the ability, determination and strength to make changes that you want in your life. Be assured that you will get all the happiness and success you deserve.
- Be honest
Love can exist only where there is truth, acceptance and understanding. If you feel happy, accept it. If you feel sorrow, accept that feeling, but be aware that it will soon pass. Do not try to deny your feelings.
- Make a list of your virtues
Write a list of at least ten things that make you feel good about yourself.
- Learn something new
Read books. Enlist on a course for a foreign language, cooking, dancing, or whatever you feel that can improve your mind, because it will improve your self-esteem too.
- Take good care of your health
It is often said that your body is a temple. Therefore, it should be treated with love and respect. Eat healthy, exercise and be sure that you sleep enough. Always keep in mind that you are a really nice person, who deserves to be treated nicely.
With self-esteem against the panic attacks
There is no quick way to overcome anxiety and panic attacks overnight. Many people look for a magic solution to their problems.
Your healing must come from within yourself, and if you want to heal completely, then you’ll have to do it alone. Self-esteem will not come overnight. You will build it, gradually, with persistent efforts to change aspects that threaten it. And then, when you succeed – it will be a miracle which you wanted.
“If you haven’t confidence in self, you are twice defeated in the race of life.
With confidence, you have won before you have started.” – Marcus Garvey