The causes of panic are most often stressful situations and a person’s fear of the danger that has arisen. Panic is manifested in restless and anxious thoughts, increased sweating, palpitations, sensation of suffocation, trembling, lethargy, dizziness, nausea, and similar symptoms. During a panic, a person does not control his body and consciousness, and after an attack he feels depressed and exhausted. Repeated seizures can lead to the development of a serious mental illness - agoraphobia. You can avoid this if you know how to overcome a panic.
Instruction manual
one
Analyze all the panic attacks that have occurred to you, try to understand their causes and eliminate them. Divide the landscape sheet into three columns. In the first, describe the place of panic, in the second, possible causes (fear, aggression, overwork, etc.), and in the third, symptoms of a panic state. If seizures occur frequently, it is advisable to keep a diary. Record all cases of panic in it. Write down also what you tried to do to increase your self-control, and what helped more in a given situation.
2
Often panic conditions arise due to conflicts at home and at work, with physical and mental overwork. Learn how to solve recurring conflicts or change attitudes towards them. Observe the optimal sleep and rest regimen, eat regularly and variably, do not abuse coffee, tobacco products and alcohol.
3
Regular relaxation exercises also help. Turn on calm music, lay your back on a flat surface and try to relax as much as possible all the muscles of the body, starting from the muscles of the face and head, mentally moving down to the feet. Having achieved complete relaxation, stay in this position for 5-15 minutes.
4
During a panic attack, perform an exercise to slow your breathing to 8 to 10 breaths per minute. Put your hand on your stomach and inhale slowly for three counts, inflating your stomach like a balloon. The chest and shoulders remain motionless. After inhaling, hold your breath for 7-10 seconds. Then exhale evenly and slowly for three counts. Breathe this way for 1-5 minutes. When you calm down, remove the delay and just calmly inhale and exhale for one, two or three.
5
Try to distract from negative thoughts, replace them with positive ones. One way to get distracted is to keep track of or perform various mathematical operations (addition, subtraction, multiplication, division) in the mind. In busy places you can do the counting of the number of children, people in hats, passing cars, etc.
6
The second way to get distracted is to think about something good, to recall the positive moments from your life, to imagine yourself in the lap of nature. Try to immerse yourself in an imaginary picture as much as possible - smell, hear sounds, enjoy the brightness of colors.
7
Use positive affirmations to replace anxious thoughts: "Everything will be fine with me. I am protected by higher powers. I feel great." Think up your statement and repeat it every time when you will be overcome by depressive and restless thoughts.