Panic attacks are regularly experienced by 2% of people, and this is a fairly large number. Many are familiar with these symptoms: heart rate increases, dizziness appears, pressure goes off scale, it seems that the earth is slipping from under your feet, and you can fall and die. After a few minutes, the attacks go away on their own. There is no cure for panic attack yet, but it can be fought to mitigate its effects.
Instructions
Step 1
Follow the regime. Be sure to get enough sleep, and listen to your body. If the average person needs 6-8 hours to sleep, this does not mean at all that this is how much time you need to sleep. Follow your diet, do not overuse fatty and fried foods, include more fruits and vegetables in your diet. Reduce the amount of coffee you drink, quit smoking.
Step 2
Learn to notice the first signs of a panic attack - when your heart rate is just starting to increase. Try to leave the place that caused you panic - leave the cramped room, get out of the crowd at the city party. If you are unable to do this, resort to breathing exercises. Take a short breath, then hold your breath, then exhale slowly. Continue breathing like this until the panic attack subsides.
Step 3
This is not the first time you have had a panic attack, you are ready for it, it will last a few minutes, you know for sure that in the end nothing bad will happen, you will cope with it. Repeat this during an attack, and these minutes will not seem so scary to you.
Step 4
If a loved one is near you during a panic attack, start talking to him about your feelings. How your heart beats, as if you are running a cross, how the earth is leaving from under your feet. If at this moment you are alone, describe your feelings to yourself.
Step 5
A panic attack is much easier to prevent than to fight. Try to avoid stress, do not try to suppress negative emotions, relate to life easier. See a psychotherapist if needed. He will help you find the reason why you are having panic attacks and tell you which methods will be the easiest for you to cope with.
