Panic attacks can occur for a variety of reasons. The most effective way to deal with them is to identify and then eliminate the root cause. If a panic attack of psychotrauma is launched, you need to visit a psychotherapist, or at least a psychologist, to work out this moment. When a medical condition becomes the cause of panic attack syndrome, it should be treated without ignoring it.
Not every person with panic attacks (PA) is immediately able to find the ability and strength to go to an appointment with the appropriate specialist. However, if episodes-attacks are repeated often, become more and more prolonged, change personality and quality of life, they cannot be ignored.
It is not always realistic to cope with PA on your own, to fully learn to control anxious panic and horror, or even to take and completely eradicate this condition. But it is still possible to take some measures that will make it easier to cope with the attacks.
What to do if you are prone to panic attacks
- Try to learn to anticipate an episode of panic and terror. In some cases, PA has a so-called "aura" - these are certain symptoms that indicate the imminent onset of an attack. These may include a gradually increasing headache, noise or ringing in the ears, a feeling of tightness in the chest, slowly increasing strange tension / excitement inside, and so on.
- To realize not only the root cause of PA, but also the fact that it is impossible to die in the moments of attacks, that this is not a full-fledged symptom of going crazy.
- Try not to deny that you are prone to panic attacks. Persistent rejection and unwillingness to be aware of the situation can only lead to a worsening of the condition.
- Minimize the amount of stress, avoid critical situations in life that negatively affect the nervous system and psyche.
- Revise your menu as there are a number of foods that can trigger heightened anxiety. It will be useful to exclude from your life various stimulants of the nervous system, for example, cigarettes, caffeine, alcohol.
- Master the techniques of breathing exercises. During an attack of PA, it is very important to restore the natural breathing rhythm as soon as possible, which will help reduce blood pressure, normalize pulse and body temperature, relieve dizziness, and so on.
- Instill in yourself the habit of "relieving" stress and tension. This can be done through sports, yoga, meditation, music therapy, aromatherapy.
- You can't shut yourself up, wind yourself up, try to close your eyes to your condition. You need to give vent to your thoughts and emotions.
- Create your own personal rituals that will help you quickly normalize your panic attack. These can be mantras or auto-training, any ritual actions, and so on.
- When you feel an attack is coming, try not to be alone. If no one is around, try calling friends, acquaintances, or contacting the free psychological support service.
How to handle a panic attack
- The first thing to do is start breathing rhythmically and deeply. Inhale through the nose and exhale through the mouth.
- If possible, you need to drink a glass of cold water in one gulp.
- Try not to completely lose control of your body. You need to restrain yourself from chaotic throwing in space, from trying to run away or hide. The best thing is to sit or lie down. In addition, acute fatigue is usually felt after PA and should not be ignored. At the end of the attack, it is recommended to take a nap, rest, to recover.
- Start speaking out loud all the thoughts you have and all the actions that are taking place at the moment.
- Load your brain as much as possible to increase concentration. To do this, you can start reciting poetry, singing songs, reading signs around if a panic attack happened on the street, solving out loud examples or crosswords, and so on. You cannot mindlessly stare at one point or follow moving objects, such as cars. This will not increase concentration, but will only worsen the condition.
- Rub your hands (palms) so that they begin to burn. Then massage your ears with them. And try to cool in some way first the face and neck, and then the wrists and elbows. With PA, it is useful to provide yourself with access to clean air, and it is great if it is cold.
- Chewing gum or peppermint candies may provide some relief during anxiety and panic attacks.
