Many of people at some point in their lives are faced with an unpleasant phenomenon - a panic attack. The first thing to understand is that panic attack is not a disease and is not life threatening.
Instructions
Step 1
When working with a specialist with panic attacks, you can learn how to cope in a few sessions. The article will focus on what actions should be taken to remove the unpleasant symptoms of a panic attack during its manifestation.
Step 2
Some people consider the manifestations of panic attacks to be symptoms of some kind of mental or physical illness. But most often it is a fixed conditioned reflex. The person experienced a strong feeling of fear in a certain situation, and through this he learned to be afraid. His body has learned to produce adrenaline as a signal. And it is because of the adrenaline rush that we experience symptoms that are unpleasant to us. The heart is beating (by the way, it is very good that it beats), hands are sweating, the body is beating, nausea, stomach pains and other symptoms
Step 3
Pre-preparation is about understanding what actions you will take in the event of a panic attack. Write down the script of actions on a piece of paper. More on this below. At the time of a panic attack, you need to do some simple exercises.
Step 4
Breathing and relaxation.
Strange as it may sound, in case of an attack, you need to relax and turn your attention. When we relax the muscles and begin to breathe evenly, the brain receives a signal that everything is in order. And it stabilizes the system that releases adrenaline. Adrenaline stops actively entering the body and we begin to feel calmer. Relaxing is easy, even in a state of anxiety.
It is necessary to strain all the muscles of the body, face, legs, toes and hands, muscles of the arms, abdomen, priests. Delay stress by 5 counts. And then relax them, feel the relaxation with every part of the body. Repeat this exercise 10 times.
Step 5
Then focus on relaxing every part of the body, from the tips of the toes to the crown of the head. Observe and relax toes, feet, calves, thighs, lower abdomen, shoulders, arms, neck muscles, face. Feel relaxed. And scan the body again - is everything relaxed?
Step 6
Concentrate on breathing.
Make a simple breathing exercise - inhale for 3 counts, hold your breath for 2 counts, exhale for 3 counts, hold your breath for 2 counts. For a start 2-3 minutes and increase to 10 minutes.
Step 7
Then write a script of actions on a piece of paper.
It can be as follows: muscle tension and relaxation, muscle relaxation with concentration, calm breathing.
Step 8
Keep the script somewhere close at hand, so that you can have it when you need it.
By themselves, these exercises can help reduce the number of panic attacks.
Yet this is only part of the job. As it was already written above, it is better to contact a psychologist and deal with this once and for all.
