I completed a week without apologising for my panic attacks

Dear Delyara, For years, every panic attack ended with me apologising to whoever witnessed it. I was sorry for leaving restaurants, cancelling plans, needing air, crying, shaking, and becoming inconvenient. My therapist asked me to stop apologising for one week and replace each apology with a factual sentence. Instead of “I’m sorry I ruined dinner,” I said, “I had a panic attack and needed to leave.” Instead of “Sorry I’m difficult,” I said, “Crowded spaces are hard for me right now.” The first few times felt arrogant. Then I noticed something: people responded to the facts more calmly than they responded to my shame. My husband stopped rushing to reassure me and began asking what support I needed. My friends stopped treating every episode like evidence that I hated being with them. Today marks seven days. I still dislike panic attacks. I am working to reduce them. The victory is understanding that a symptom can disrupt a plan without becoming a moral offence for which I must beg forgiveness.