Some people, adjusting, can learn to track the moment before the start of a panic attack. For others, attacks are always sudden. But in any of the options, you need to know what you should not do at such moments. It is also important for the people around them to imagine how not to behave with a person during a panic attack, so as not to aggravate the condition.
A very controversial method is the method of avoiding places or circumstances that provoke a panic attack (PA). On the one hand, it can really be effective. Minimize stress, don't increase your anxiety, and so on. However, focusing on avoidance can lead to a dramatic decline in the quality of life. Moreover, this is not always possible.
You should not deliberately limit yourself, while internally being in constant tension and sharply not accepting your tendency to panic attacks. In psychotherapy there is even a separate method - shock, which involves immersing a person in that frightening environment that provokes panic and anxiety. However, it is not recommended to do this on your own and alone, there should always be a specialist or a person who can provide help in time.
It would be wise to avoid traumatic situations that provoke PA in cases where the attacks are very strong and extremely uncontrollable.
What not to do with a PA attack
- Allow your brain to completely relax. The fact is that in such a state, the flow of terrible and obsessive thoughts can only intensify and aggravate the condition. On the contrary, you need to load your brain and try to increase your concentration.
- To go alone to explore the surroundings, to go somewhere far from home in splendid isolation.
- In principle, to be alone with your condition. This can lead to both a deterioration in the psycho-emotional background, and to negative consequences for physical well-being. So, for example, some people with an attack of PA cease to fully control their movements and actions, this can lead to trauma.
- Mentally "wind up" yourself even more, trying to cause the maximum possible panic, horror and anxiety. In some cases, the method of bringing to the highest peak of emotions and sensations works. Thus, for example, you can deal with physical pain or learn not to blush in public. In a situation with panic attack syndrome, such an approach, carried out without expert advice and without outside supervision, can only aggravate the situation.
- Do anything that can negatively affect an already tense nervous system. During PA, you should not drink coffee or strong black tea, smoke, drink alcohol, take any stimulants, and so on.
With an increased tendency to PA, one cannot ignore one's condition. Panic attacks require correction and work with an appropriate specialist.
How to behave with a person during an attack of a panic attack
People around them should understand that a person who is experiencing another episode of PA is not at all happy about this. He does not strive for it, he does not receive any pleasure from the state and, moreover, does not do all this on purpose. For him, another wave of panic horror is a new test and test of strength. Therefore, laughing at a person or trying to explain to him that nothing terrible is happening around and he does not die at this moment, does not go crazy, it is impossible. This can only aggravate the condition of the victim.
If there is a person next to you who is having a panic attack, you cannot leave him alone. In this case, spending minutes of the seizure alone is the last thing a person with PA really wants. It is not necessary to actively talk to him, although this can help distract from oppressive thoughts, it is not necessary to try to hug or constantly hold his hand tightly. However, you should be close. In addition, such supervision during an attack of a panic attack will prevent a situation when a person, perceiving himself and the whole world as something illusory, can harm himself. Often, during a panic attack, people go out onto busy roadways, grab dangerous objects (for example, knives or scissors), and so on. The one who is nearby can prevent possible consequences.
A person should not speak during an episode of PA so that he pulls himself together and abruptly, decisively calms down. This will not work in any way. It is also impossible to scold and shame. Such an attitude will only increase anxiety, add feelings of guilt.
