A panic attack is characterized by sudden and uncontrollable attacks of anxiety, fear, shortness of breath, feeling short of breath, and pain in the chest and abdomen. Attacks can occur both against a background of stress and for no apparent reason. A panic attack can be accompanied by agoraphobia - the fear of being in an open space among a large number of people.
Necessary
- - learn to cope with the disease;
- - consult a doctor;
- - undergo a course of therapy.
Instructions
Step 1
If you are the victim of a panic attack, keep in mind that the disease is harmless and cannot harm your health. However, it should not be launched, as it can lead to a significant decrease in the quality of life.
Step 2
First of all, pull yourself together and restore your breathing. At the moment of a panic attack, there is a feeling of lack of air. In fact, a person takes deep breaths, and the body is oversaturated with oxygen. And this, in turn, is accompanied by increased anxiety and a feeling of suffocation. Start breathing correctly. Breathing should be calm and even. On the count of two, enter, on the count of four, exit. Learn the diaphragmatic breathing method.
Step 3
Switch your focus. Begin humming a melody to yourself, or count from 1 to 100. Imagine that you are lying on the beach or ocean and listening to the sound of the surf.
Step 4
Make it a rule to carry a thin elastic band with you. When you feel an impending panic attack, put it on your wrist, pull and release it so that it hits your skin hard.
Step 5
If possible, hold your palms under a strong pressure of cold water for 2-3 minutes, then rinse your face and neck. If you are at home, take a contrast shower.
Step 6
Have soothing herbs on hand. Lemon balm tea perfectly relaxes and soothes the nervous system, lime infusion copes well with panic attacks. Add a spoonful of honey to a glass of tea.
Step 7
Learn to relax. Learn one of the relaxation techniques. If you learn to release muscle tension, you can easily reduce anxiety and fear levels. Remember that relaxation and fear are opposite states, so relaxing your muscles during a panic attack relieves stress, anxiety and other negative feelings and eliminates the attack.
Step 8
If you feel that you are unable to cope with the disease on your own, contact a specialist. You can get rid of panic attacks and achieve maximum results with the help of well-chosen therapy. It includes drug treatment (at the very beginning) and psychotherapy. If you can't do without pills, take a course of special drugs and go through psychotherapy sessions. Panic attacks are curable, and the sooner you start treatment, the sooner you will feel a positive result.
