Panic is a misperception of reality and an erroneous assessment of what is happening. A completely harmless situation seems to us very dangerous.
People prone to panic attacks have increased sensitivity to any bodily sensations. For example, one person will find the abdominal discomfort a little discomfort, while another will complain of extreme pain in the entire abdomen.
If a person once notices an insignificant but tangible change in heart rate and considers the beginning of a serious illness, then he will begin to listen excessively to himself. Each time he feels a similar sensation, a panic attack begins to build up on him. We all know that during fear, adrenaline is released in a person. It increases palpitations, lack of air, and other concomitant symptoms characteristic of a panic disorder.
Return to childhood, remember what feelings you experienced when you were suddenly frightened by other children. 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. Feeling strange bodily signals, you get scared, then the sensations intensify, and even greater fear appears, which begins to drive us crazy, and so on. It turns out that the more you fear a possible panic fear, the more likely it will happen. You definitely need to break this circle. Remember, once brute force is the strongest panic attack, you will be freed from this horror. After all, the human brain is designed in such a way that you can be afraid of habit, thereby fixing this fear for a long time. No need to doom yourself to life with limitations and constant apprehension, such thoughts need to be driven away by any means possible.
In order to rid yourself of this, you will need to find a different explanation for the symptoms that cause terrible thoughts in you. 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 has tormented you with mental anguish. What were you doing at that moment? Who did you communicate with? What action were you going to produce? Perhaps you were experiencing at that moment any 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 memory, it is important to remember all the circumstances in the details that managed to give rise to a sense of panic. Once you have mentioned everything that was on that ill-fated day, you can proceed to further filling out the diary. Ideally, you better do this with a therapist, as you can skip the main point and not get to the bottom of the truth.