The causes of panic are most often stressful situations and a person's fear of an arisen danger. Panic manifests itself in restless and anxious thoughts, increased sweating, increased heart rate, choking sensations, trembling, lethargy, dizziness, nausea, and similar symptoms. During a panic attack, a person does not control his body and mind, and after an attack, he feels depressed and exhausted. Repetitive seizures can lead to the development of a serious mental illness called agoraphobia. You can avoid this if you know how to overcome your panic.
Instructions
Step 1
Analyze all the panic attacks that have happened to you, try to understand their causes and eliminate them. Divide the album sheet into three columns. In the first, describe the location of the panic, in the second - the possible causes (fear, aggression, overwork, etc.), and in the third - the symptoms of anxiety. If attacks are frequent, it is advisable to keep a diary. Record any panic attacks on it. Also write down what you tried to do to improve your self-control and what helped the most in a given situation.
Step 2
Often, panic states arise due to conflicts at home and at work, with physical and mental fatigue. Learn to deal with recurring conflicts or change your attitude towards them. Observe an optimal sleep and rest regimen, eat regularly and variedly, do not abuse coffee, tobacco products and alcoholic beverages.
Step 3
Regular relaxation exercises can also help. Turn on calm music, lie with your back on a flat surface and try to relax all the muscles of the body as much as possible, starting from the muscles of the face and head, mentally moving down to the feet. Having achieved complete relaxation, remain in this position for 5-15 minutes.
Step 4
During a panic attack, do an exercise to slow your breathing down to 8 to 10 breaths per minute. Place your hand on your stomach and inhale slowly in three counts, inflating your stomach like a balloon. The chest and shoulders remain motionless. After inhaling, hold your breath for 7-10 seconds. Then exhale evenly and slowly for three counts. Breathe in this way for 1-5 minutes. When you calm down, remove the delay and just calmly inhale and exhale one-two-three.
Step 5
Try to distract yourself from negative thoughts, replace them with positive ones. One way to distract yourself is to keep track of or perform various mathematical operations (addition, subtraction, multiplication, division) in your mind. In busy places, you might want to keep counting the number of children, people with hats, passing cars, etc.
Step 6
The second way to distract yourself is to think about something good, to remember the positive moments from your life, to imagine yourself in the lap of nature. Try to immerse yourself in an imaginary picture as much as possible - smell the smells, hear the sounds, enjoy the brightness of the colors.
Step 7
Use positive affirmations to replace anxious thoughts: “I will be fine. I am under the protection of higher powers. I feel great. Make up your statement and repeat it every time you have depressive or anxious thoughts.
