You are suddenly seized with horror, you are gasping for breath, your heart is beating mercilessly, your eyes have darkened, your legs give way, and your face goes numb. You lose your sense of reality, and it seems to you that you are going crazy. Do you know this feeling? Unfortunately, you have had a panic attack, an acute attack of fear or discomfort.
Instructions
Step 1
Get rid of stress. If panic attacks are taking place in your life, then you are overly stressed, emotional and susceptible. Learn to relax and try to remove all sources of stress.
Step 2
Change your lifestyle. Irregular diet, lack of sleep, alcohol and stimulant consumption, smoking and a sedentary lifestyle contributes to the accelerated development of neuroses and, as a result, leads to panic attacks.
Step 3
Learn to solve problems, not accumulate them in yourself. All your fears will remain in you, even if by an effort of will you forget about them, and over time they will surely grow into something more and less manageable.
Step 4
If you have had a panic attack once, then henceforth you should always be ready for it. This does not mean that the risk of having a panic attack should become your obsession, but you need to think about a plan in advance in case of a crisis.
Step 5
The very first thing you should do is face your panic calmly, saying that this is only a temporary phenomenon caused by factors you know, and you will deal with it. That is, in no case should you be afraid and think that you are going crazy or dying.
Step 6
The breathing technique will help both prevent a panic attack and prevent it at an early stage. Learn to breathe in the following way: short breaths, small air retention and slow, smooth exhalation.
Step 7
Try to relax your body muscles as much as possible and clear your head of all thoughts. It will not be easy to do, because at these moments thoughts, like crazy monkeys, jump in consciousness with insane speed. But you should not be intimidated by this complexity, the very intention will quickly calm your thoughts.
Step 8
As a rule, panic attacks occur in crowded places. When you have figured out the causes of these crises, learned to breathe and get rid of thoughts, you should go to the place where panic attacked you. It's good if someone is with you, and you can describe your feelings to him, while feeling your safety.
Step 9
When the panic attack begins, watch your thoughts, feelings, become an observer. Write something down in a notebook, and if you cannot do it yourself, let your companion help you. Then analyze what happened. Perhaps, over time, the attacks will pass if you meet them deliberately.
Step 10
Practice meditation. It includes just those recommendations for working with breathing and thoughts that were given above. You will learn to concentrate and relax, not to lose touch with reality, thereby you will reduce the risk of stressful situations and panic attacks, and all this will generally have a positive effect on your mental and physical health.
