2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Only the lazy didn’t write about panic attacks. Therefore, I will do without lyrics: to those who do not know what this is, this article is basically not needed, and whoever experiences seizures from time to time does not need to explain how often his heart beats, his hands tremble, the earth leaves from under his feet, the whole body covered with perspiration, etc.
"Hell, premonition of death, nightmare, abyss …", -
as soon as people suffering from panic attacks do not call this condition. Since after the first attack of a panic attack (PA), the next appearance is scary, a person who has once experienced an attack is constantly in a state of expectation, that is, in a state of tension. And, naturally, in such a state, the PA does not keep itself waiting long.
Most people use medication to combat the symptoms of PA. Medications help to reduce symptoms, but, as my work practice and the research of other specialists show, the reasons that led to the onset of seizures begin to cut their way out in another direction - either psychosomatic diseases, or the occurrence of nightmares, etc. Therefore, medication treatment in this case cannot be called a solution to the problem.
Someone has PA in a certain place - one client has symptoms only on the plane, the other - in the subway. For some people - regardless of the place, but depending on the mood or thoughts: one client - in a state of rest, another - if necessary, a business meeting.
One thing remains common to all - the desire to find a way out of the vicious circle of waiting and the onset of seizures. How is this possible? Through psychotherapy.
The first step in working with clients suffering from PA is the development of the ability not to isolate impending anxiety, not to hide from it behind medications, but to find our own resources to cope with an attack when it occurs.
To do this, I propose to my clients the following algorithm of actions.
When the first symptoms of PA occur:
- Pay your attention to breathing and watch it. All consciousness should be aimed at mastering breathing: inhale - exhale, feeling this breath - how air enters the lungs, how the chest increases, exhale slowly, inhale again. Such focused, conscious breathing makes it possible to switch attention from the expectation of the development of an attack (death, uncertainty, etc.) to sensations within oneself. Most importantly, it makes it possible to understand that time passes, you breathe, the attack does not develop, that is, life goes on. A few minutes should be devoted only to the regulation of breathing.
- Pay your attention to the body. After breathing can be controlled, attention should be transferred from the chest to the whole body. Without stopping to breathe consciously, we begin to scan our own body - the condition of the arms, legs, abdominal muscles, neck, head. How your hands feel - cold, warm, whether your fingers are clenched - relax, unclench, how your feet feel - stone, made of cotton wool - feel them more attentively - how they stand on the floor, move your legs and at the same time do not forget - inhale - exhale and etc. Conclusion: the body functions, you can control it, you breathe - life goes on. Spend a few minutes on the body until you feel that the body is relaxed.
- Pay attention to your own gaze … It happens that people at the moment of an attack of PA literally do not see anything, their gaze is directed to one point, their consciousness is narrowed by their own experience of anxiety and, accordingly, one symptom generates another. Therefore, after you are able to control your breathing and scan your own body, try without interrupting your breath, glancing around you. Surely there is something nearby that you can be interested in and what is worth switching your attention to. And this confirms that life goes on.
Following this simple algorithm, an attack of anxiety, obsession, and panic attacks quickly decreases and passes over time.
Naturally, the true causes of panic attacks remain beyond your understanding, and, therefore, you cannot influence them. However, since the main fear of PA is the fear of sudden death, as a means to survive an attack of PA, the above-described algorithm of actions in my work proved to be excellent.
After all, he makes it possible to understand and feel the main thing - LIFE CONTINUES!
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