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Meditation and/or medication can help to reduce or even prevent this1
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It is clear to me though that you cannot confront them with this as that will only ramp up the situation even more and make your life yet worse.
What I would do in this case is to acknowledge that it isn't just you, ok? Pay attention to the fact that your loved ones, for whatever reason, are playing a head-game with you and that *that* fact--their behavior, not yours--lies outside of your own control.
So, take care of what you *can* control, yourself. You do need to discuss this situation with someone so *you* can process the feelings if nothing else. Find someone you can trust, a teacher, a counselor if need be, a family member you can trust to *not* pull the same stunt your mom and sis are, perhaps a minister at your church or a neighbor who looks out for you....find *somebody* you can talk about this with, face-to-face, without fear of judgement. Get it out of your system in a way that lets you feel what you need to feel without judging it or yourself (which is, essentially, what your mother and sister are doing, they are *pre-judging* your feelings and *your self* sight unseen) in any way.
Yes, in some bad cases, you might need to speak with a therapist or a social worker, not just out of your own need to process in a safe place, but also to figure out that "where do I go from here as regards *them*?" question. But the nature of your details suggest to me that if you can discuss this frankly and openly with *anyone* who cares enough to listen to you face-to-face and knows the situation for what it is, that maybe your panic will subside as you calm down and realize that it isn't *your fault* you are being judged unfairly and *ganged up on*, for whatever reason. I mean, why does your mother have to recruit your sister to make her point? She's your *mother*, has she no authority of her own with you...? See what I mean? :)
I hope this helps.
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Growing up in a seriously abusive and messed up family. Dealing with my parent's divorce at the age of ten. Having 15+ years of struggle as an adult on my own with the mood disorder and anxiety issues that come from surviving a *really* sad and messed up family....
panic behavior is extreme fear,yes it can happen in your case.
you should try to solve the problem with your family,if you can.
Dr.solo
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