2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
What is a panic attack?
A panic attack is a series of unpleasant symptoms associated with the experience of anxiety, fear, horror, panic, etc. Fear as such is designed to protect a person from danger, therefore, when its signals appear in the body, a person begins to act instinctively and makes decisions even before he thinks. Such a powerful response to fear, shaped by generations gave a person in many cases the opportunity to survive.
Fear is a short-term mobilization of all forces or numbness, which is designed to help activate instincts and direct them to save your life.
However, in our time, a person experiences anxiety not only because of the threat to his life, but also when worried about the future, or the future of his children. A person may be anxious when he does not find a job, or because of an illness, or because he cannot cope with the speed and transience of events in his life, or simply accumulates negative experiences inside, or….
Worry and anxiety can be valid and unreasonable. This leads to tension, anxiety builds up in the muscles and becomes chronic. In this case, the person ceases to relax, is poorly able to recover his strength, and experiences constant discomfort.
Next, the principle of projection is connected. People are very inclined to endow external circumstances and objects with qualities that they experience within themselves. But when there is only anxiety and fear inside, then all objects also begin to cause such a reaction, and then anything can be scary.
And so a panic attack is a cyclical fear reaction that reinforces itself. It is quite often found in our time in people.
When a person experiences a panic attack for the first time, he tends to think that he just got sick or that he has heart problems, and goes to see a doctor. But everything turns out to be all right with the body, and then the person goes to neuropathologists. However, this does not solve his problem, because he is prescribed sedatives. This only partially helps to relieve the overvoltage that has already accumulated.
The main cause of a panic attack are his deep convictions and attitudes of the subconscious, which were formed even before the moment of conscious or adult perception of the world. And now they secretly control a person in every unforeseen situation.
Here are some examples:
First example
It was difficult for the baby to be born, and the doctors decided to give the mother a caesarean section. It was an unscheduled caesarean. Any human being, facing the threat of death, experiences fear, and of course it is experienced by an unborn child. And then, right at one moment, everything becomes very good, he began to breathe and began to calm down.
It turns out a bunch of fear = help = survival. Thus, when a person cannot cope with something, his subconscious mind begins to automatically resort to the already tried reaction of fear.
Or a second example
In childhood, a person did not feel enough care, love and warmth and, in general, did not appreciate life, and perhaps does not even understand why he lives. He has no goals in life. And while a symptom, he too may develop a panic attack, which will help to establish a connection with a sense of the value of life.
Third example
As a child, a person had loving but controlling parents who always knew better: what is best and how it should be. And the person has not formed the mechanisms of his own feelings, knowledge about himself, his boundaries. And then a person cannot say what he needs, his ability to know his point of view and express it is suppressed. And this can lead to a feeling of constant fear, even from childhood. Fear of telling parents about their desires.
There are many more such examples, and they will be different. Everyone's panic attack consists of their own puzzles of fear and anxiety, and in order to disassemble them, you need to get long-term therapy with a good specialist.
However, there are general guidelines on how to manage and alleviate the effects of panic attacks, regardless of how they were formed
The most important thing is that no matter how a person develops a ligament: to feel fear = to get the desired result, the main thing is that his body is in constant tension. Then a person cannot fully relax and, accordingly, recover. Such a person will have intermittent breathing, not enough energy in the body. His body will begin to experience various spasms and discomfort from overstrain, which will be called upon to cause relaxation at least for a while.
So, when we have more or less understood how the panic attack mechanism is formed, let's try to understand how to alleviate or stop the attack.
Breath
Fear is accompanied by intermittent shallow breathing. For a while, the breath even stops. Therefore, it is necessary to act on breathing with the help of physical exercises. As soon as you notice the onset of an attack, do 20-30 squats. This will make your breathing deeper and stop the attack. If it doesn't work the first time, repeat another 20-30 squats. This is good for the heart, and it also keeps the panic attack from getting worse.
Other types of light physical activity are also suitable. If it is easier for you to do push-ups, do push-ups. The main thing is to start doing it as soon as the attack begins. Thus, you remove the emotions of panic from the body through the body, change the pattern of breathing, and the panic attack does not develop.
Relaxation
Relaxation needs to be learned! Yes Yes exactly.
If you tend to experience fears and anxieties, then you need to start learning how to relax and switch attention. How can you learn to relax? For this, there are practices such as yoga nidra. You can choose a suitable practice for yourself on Youtube, from 20 to 40 minutes in time, and practice it every day. After doing the practice for 30 days, your body will learn to relax and will be able to fall asleep much better. Also, before going to bed, you can turn on the audio settings for a healthy sleep or special music for the nervous system for relaxation. After a month, all this will lead to the fact that your body will cease to be so tense, and the train of thought will change a little.
Switch attention
The panic attack mechanism is often triggered by spontaneous obsessive and similar thoughts. A person imagines the most terrible thing and is not able to stop doing it. This mechanism was originally designed to form an image inside. To decide whether we want to achieve what we represent, in fact. Internal images do not always shape our reality. But sometimes, when a person cannot switch his attention from scary thoughts and figurative horror stories, and then suddenly the idea comes to him that thoughts and images form his reality, he gets scared because he cannot stop and oops … panic attack.
This is one of the most common ways to trigger this mechanism. So you need to train attention switching. How does she train?
Stop at any moment! For example, are you annoyed, the line interrupts you and does not allow you to finish the thought? But you can train on this too. At any time, whenever you are interrupted, stop. Because your irritation is only caused by your enthusiasm for yourself, and the interlocutor at this moment needs to speak out or it becomes not interesting. And the ability to stop will improve your ability to communicate and teach you how to switch.
Use exercise
To learn how to switch to another subject, do the following exercise. Take 2-3 books of similar content (for example, on the same topic) and read them alternately for 10-15 minutes, changing them every 15 seconds. After completing the exercise, make detailed reading plans for each book.
If you do not want to work with a stopwatch and be distracted by timing, set the volume of the read text as a norm (for example, a paragraph, half a page, etc.).
And instead of a conclusion
Experiencing fear and anxiety and, as a result, falling into panic attacks is a very unpleasant event. But this is one of those events that will not allow you to sit back and do nothing for yourself. Now you have many reasons to get to know the main person in your life - yourself, and eventually make your life the way you dreamed of.
In fact, you are healthy. In fact, you just need to start exploring yourself and tidy up a little. Go for it.
Recommended:
PANIC ATTACK: Survival Action Algorithm
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.
Neurosis, Causes Of Occurrence, Clinical Picture, Psychotherapy
Neurosis, psychoneurosis, neurotic disorder (Novolat. Neurosis from Old Greek. Νεῦρον "nerve") in the clinic is a collective name for a group of functional psychogenic reversible disorders that tend to protracted. The clinical picture of such disorders is characterized by asthenic, obsessive or hysterical manifestations, as well as a temporary decrease in mental and physical performance.
The Main Causes Of A Panic Attack
A panic attack is an unexplained and painful attack of severe anxiety, which is accompanied by fear in combination with various autonomic (somatic) symptoms (heart palpitations, sweating, chills (tremors, feeling of internal tremors), shortness of breath, shortness of breath, pain in the left side of the chest, nausea, dizziness, lightheadedness, tingling sensation in the limbs, etc.
Panic Attack Symptoms. What To Do About Panic Attacks?
What is Panic and Panic Attack? The word "panic" takes its origin from the name of the ancient Greek god Pan. According to myths, the unexpected appearance of Pan caused such horror that the man "headlong" rushed to run, not making out the road, not realizing that the flight itself could threaten him with death.
How To Deal With A Panic Attack?
To this day, many people do not know about the prevalence of panic attacks, of psychological origin (a manifestation of anxiety disorder). In most cases, this condition occurs unexpectedly, that is, without clear reasons. Despite the frightening manifestations, and a panic attack is accompanied by fear of death and many bodily manifestations, such a condition does not carry a serious danger to life and health.
