Many of people at some point in life are faced with an unpleasant phenomenon - a panic attack. The first thing to understand is that a panic attack is not a disease and does not threaten life.
Instruction manual
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When working with a specialist with panic attacks, you can learn to cope in several sessions. The article will discuss what actions need to be done to remove the unpleasant symptoms of a panic attack during its manifestation.
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Some people consider panic attacks to be symptoms of some kind of mental or physical illness. But most often it is a fixed conditioned reflex. A person experienced a strong sense of fear in some situation, and through this he learned to be afraid. His body learned how to make adrenaline like a signal. And it is because of adrenaline that we experience symptoms that are unpleasant to us. My heart is beating (by the way, it’s very good that it is beating), my hands are sweating, my body is pounding, I am sick, my stomach is clutching and other symptoms.
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Preliminary preparation consists in understanding what actions you will perform in case of a panic attack. Write the scenario of actions on a leaflet. About it below. At the time of a panic attack, you need to do some simple exercises
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Breathing and relaxing.
Oddly enough, in case of an attack, you need to relax and turn your attention. When we relax the muscles and begin to breathe evenly, the brain receives a signal - everything is in order. And it stabilizes the system that releases adrenaline. Adrenaline stops actively entering the body and we begin to feel calmer. Relaxing is easy, even in a state of anxiety.
It is necessary to strain all the muscles of the body, face, legs, toes and hands, muscles of the hands, abdomen, priests. Hold tension for 5 counts. And then relax them, feel the relaxation of each part of the body. Do this exercise 10 times.
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Then focus on relaxing each part of the body, from the tips of the toes to the crown of the head. Observe and relax the toes, feet, calves, hips, lower abdomen, shoulders, arms, muscles of the neck, face. Feel relaxed. And once again to scan the body - is everything relaxed?
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Concentrate on breathing.
Make a simple breathing exercise - inhale in 3 counts, hold your breath in 2 counts, exhale in 3 counts, hold your breath in 2 counts. To start, 2-3 minutes and increase to 10 minutes.
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Then write an action script on a piece of paper.
It can be this: muscle tension and relaxation, muscle relaxation with concentration, calm breathing.
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Keep the script somewhere close at hand so you can be near it if necessary.
By themselves, these exercises help reduce panic attacks.
And yet this is only part of the job. As already mentioned above, it is better to contact a psychologist and deal with this once and for all.