Panic is a misperception of reality and an erroneous assessment of what is happening. A completely harmless situation seems very dangerous to us.
People prone to panic attacks are sensitive to any bodily sensation. For example, one person will consider an unpleasant feeling in the abdomen a little discomfort, while another will complain of severe pain in the entire abdomen.
If a person once notices a slight but tangible change in the heart rate and considers it the beginning of a serious illness, then he will begin to over-listen to himself. Every time he feels this sensation, his panic attack begins to build up. We all know that when a person is afraid, adrenaline is released. It increases the heartbeat, shortness of breath, and other accompanying symptoms characteristic of panic disorder.
Go back to childhood, remember what feelings you experienced when other children suddenly frightened you. Probably all the same, but we did not think about them, and they passed without a trace without much attention. Based on all of the above, we have a vicious circle. When you feel strange bodily signals, you get scared, then the sensations intensify, and even more fear appears, which begins to drive us crazy, and so on. It turns out that the more you fear a possible onset of panic fear, the more likely it will happen. You definitely need to break this circle. Remember, once you bust the strongest panic attack, you will free yourself from this horror. After all, the human brain is designed in such a way that you can be afraid out of habit, thereby fixing this fear for a long time. You do not need to condemn yourself to a life with limitations and constant fear, such thoughts need to be driven away by any possible means.
In order to rid yourself of this, you will need to find a different explanation for the symptoms that cause you creepy thoughts. A very effective method is to keep a diary in which you will describe personal observations of yourself, your successes and failures.
Before you start filling it out, open the first page and describe your initial panic attack. First of all, remember the date and time of the situation that occurred, which subjected you to painful mental persecution. What were you doing at that moment? Who did you communicate with? What action were you going to take? Perhaps you were experiencing at that moment some serious moments in your life, or they should have come in the very near future. Just take your time, spend about 5 minutes on this recollection, it is important to remember all the circumstances in detail that managed to generate a feeling of panic. Once you have mentioned everything that happened on that unfortunate day, you can proceed to further filling out the diary. Ideally, you are better off doing this with a therapist, since you may miss the point and not get to the bottom of the truth.
