2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Panic attack - This is an anxiety state, which is often accompanied by fears in combination with a variety of vegetative symptoms.
An attack is characterized by a partial loss of connection with reality: for no reason there is a feeling of horror, palpitations, tremors and chills, sometimes sudden fever, increased sweating, shortness of breath, dizziness, nausea.
Oddly enough, a panic attack is a helper for our psyche. Agree that when a person considers himself to be seriously ill, he is much less worried about family or work conflicts, his own failure or worries about housing. He can finally take care of himself, do something for himself (at least go to the doctors and relax on sick leave). A panic attack always entails some kind of reward that is difficult for a person to refuse. And this reward is much higher than the loss due to panic attacks. The following can be used as bonuses: reduction of intra-family tension; increased attention to your own person; the ability not to do what you do not want, or, on the contrary, to do what you have long wanted; the opportunity to relax; the ability not to communicate with people with whom you do not want to deal.
It is quite possible to get rid of panic attacks, but you need to be ready to face the problems that led to them. A psychotherapist will help a person cope with seizures and improve their quality of life.
For emergency self-help, you can learn to minimize the manifestation of panic attacks. Here are some ways:
Calm breathing
The rapid breathing rhythm during a panic attack appears instinctively, while hyperventilation of the lungs occurs. When combined with high levels of carbon dioxide in the blood, it aggravates the discomfort and contributes to the aggravation of painful symptoms. To stabilize the situation, it is necessary to consciously regulate breathing and lengthen the exhalation. For example, inhale (one count) - hold your breath - exhale (two counts) - hold your breath. Continue breathing with an extended exhalation until the panic begins to subside.
Muscle relaxation
With a panic attack, it is very important to achieve the removal of muscle hypertonicity. For this, a technique of alternating relaxation and tension of various muscle groups is recommended. Usually, exercises begin with the lower extremities, gradually moving upward. Muscle tension should be carried out on inhalation, and muscle relaxation should be carried out on exhalation.
Abstraction
Fear and panic instantly wind up when you concentrate your attention on obsessive thoughts, on bodily symptoms ("pricks", "pulls", "something is wrong with me"). Try to distract yourself from "listening" to symptoms and obsessive thoughts. Switch your attention to something else (not yourself).
1. Account. Start doing simple math in your mind. For example: one hundred minus seven equals … minus seven equals … minus seven equals - and until you calm down.
2. Items … Some therapists recommend counting objects around you. It can be any objects or objects - cars, passers-by, traffic lights, birds.
3. Concentration method … Concentrate on what is happening around you, on those objects that surround you. Start slowly saying to yourself that you see: “a black raven sitting on a branch of a green tree; a girl in a blue jacket and frayed jeans, hurrying to the bus. Your text should be rich in descriptive sentences with various details. Continue the exercise until you begin to calm down.
4. Exercise "blue things". Challenge yourself to look at all the blue things that catch your eye. It doesn't matter what it will be - a blue cloak of a random passer-by, a blue car driving by, blue elements on a signboard. Blue calms and harmonizes.
Physical activity
People prone to panic attacks, due to fear of another attack, often tend to leave the house less often. However, walking in the fresh air, light sports or swimming, not only does not provoke painful symptoms, but also activates the production of endorphins, which help to cope with stress, improve mood and overall well-being.
Remember, a panic attack is just a signal that the moment has come when you need to pay attention to your life.
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