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Practise, practise, practise. There are a number of things you can do to overcome your panic attacks. However, if you want to make a change, you need to practise the techniques from this booklet. So, plan ahead and make some time for change. Start with small steps and repeat the steps if needed. Practise in different situations at different times. You will eventually get better.

Do not be discouraged if you do not get better straight away.Be patient. Overcoming panic attacks can take a lot of hard work. Also, if you notice you are going back to your old behaviours after improving, do not worry that can happen. All you need to do is to refresh the skills you have learned and use them again.

Reward yourself

Remember it is important to motivate yourself. Talk to your friends or family about what it is you are trying to achieve and share your experience with them. You might also want to reward yourself every time you do hard work. You can take a nice bath, go for a walk or see a film. Be proud of what you have achieved so far.

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