At a critical moment, a person can panic. The consequences of panic affect the state of the body. The heart begins to beat faster, breathing becomes difficult, a person sweats or trembles, arms and legs become numb and refuse to obey, dizzy, nausea or weakness are possible - these are the general symptoms. If your panic attacks are more frequent, it's time to take action.
Instructions
Step 1
Try to pull yourself together and think about what is the cause of the panic. After all, something caused it, and until this phenomenon is discovered, it will not be possible to defeat it. Some people retreat already at this stage. But it is important to face the fear and name it clearly. Sometimes, after a panic attack, a person may think that they are developing a psychiatric illness. Contrary to popular misconception, a person is able to independently cope with fears and panic.
Step 2
It is sometimes difficult to determine what is causing the panic. When you calm down, start remembering what happened shortly before the attack. Circumstances, details - whatever, recreate the situation, and the cause of the panic will make itself felt. Once you understand what triggers your panic attacks, it becomes easier to deal with it.
Step 3
Panic is more common among those who lead a stressful lifestyle. You need to calm down and rest. Start monitoring your sleep. Getting enough sleep will greatly reduce the likelihood of panic attacks.
Step 4
Analyze the reasons for the fear. Is it possible to somehow eliminate them? In most cases, the fear of completing a task or an impending event is more unpleasant than the event itself. If there is a difficult matter ahead, you panic and put it off, take a step towards it. You will see that it is much easier to cope with anything if you tackle this issue closely.
Step 5
If at a crucial moment you feel that you are overwhelmed by panic, start breathing slowly, calmly and deeply. When you continue to breathe fully, the brain receives the oxygen it needs and can still cope with the situation. Faintness and dizziness during panic attacks are often caused by improper breathing.
Step 6
Get distracted. As soon as you feel that panic fear is impending, think of something else that will please you. After that, returning to the situation, you will notice that you perceive it much more calmly.
