Horror suddenly seized you, you are suffocating, your heart is beating mercilessly, your eyes are dark, your legs are giving way and your face is numb. You lose your sense of reality, and it seems to you that you are losing your mind. Do you know this feeling? Unfortunately, you were visited by a panic attack, an acute attack of fear or discomfort.
Instruction manual
one
Get rid of stress. If panic attacks take place in your life, then you are too stressed, emotional and susceptible. Learn to relax and try to remove all sources of stress.
2
Change your lifestyle. Irregular nutrition, lack of sleep, the use of alcohol and stimulants, smoking and a sedentary lifestyle contribute to the accelerated development of neurosis and, as a result, leads to panic attacks.
3
Learn to solve problems, rather than storing them in yourself. All your fears will remain in you, even if you forget about them with an effort of will, and over time they will necessarily develop into something more and less controlled.
4
If you had a panic attack once, then from now on you should always be ready for it. This does not mean that the risk of a panic attack should become your obsession, but you need to think in advance of a plan of action in case of crisis.
5
The very first thing you should do is to calmly panic, saying that this is just a temporary phenomenon caused by factors known to you, and you will deal with it. That is, in no case do not need to be afraid and think that you are going crazy or dying.
6
The breathing technique will help both prevent a panic attack and prevent it at the initial stage. Learn how to breathe as follows: short breath, slight air retention and slow, smooth exhalation.
7
Try to relax the muscles of the body and clear your head of all thoughts. This will not be easy, because at these moments thoughts, like crazy monkeys, jump at a crazy speed in consciousness. But you should not be afraid of this complexity, the very intention will quickly calm your thoughts.
eight
As a rule, panic attacks occur in crowded places. When you figured out the causes of these crises, learned to breathe and get rid of thoughts, you should go to the place where panic attacked you. It’s good if someone will be with you, and you can describe your feelings to him, while at the same time feeling your safety.
9
When the panic attack begins, watch your thoughts, feelings, become an observer. Write something in a notebook, and if you can’t do it yourself, let your companion help you. After analyze what happened. Perhaps, over time, the attacks will go away if you meet them consciously.
ten
Engage in meditation. It includes just those recommendations for working with breathing and thoughts that were given above. You will learn to concentrate and relax, not to lose touch with reality, thereby reducing the risk of stressful situations and panic attacks, and all this in general will positively affect your mental and physical health.