Table of contents:
- Your heart is beating wildly. The world starts spinning around. You feel like you are about to die. Sound familiar? Millions of people experience this nightmare every month. What's happening? At such moments, the brain goes into attack mode. He experiences danger, even if we do not consciously sense it
- False alarm
Video: How To Stop A Panic Attack - The Quality Of Life
Your heart is beating wildly. The world starts spinning around. You feel like you are about to die. Sound familiar? Millions of people experience this nightmare every month. What's happening? At such moments, the brain goes into attack mode. He experiences danger, even if we do not consciously sense it
We begin to associate our psychological and biological responses (thought patterns or body behaviors such as heart rate) with what happens at a particular time. So, someone might start feeling panic when exercising because exercise raises their heart rate - just like a panic attack.
Here are some tips to help you get past a panic attack and prevent it in the future.
1. Know that it will end
An average panic attack lasts about 10 minutes. Although it is very difficult to believe that this will end. Especially when you encounter PA for the first time.
It helps many people to choose the right mantra for themselves: "it will end", "I am safe", "I will be all right." If at the time of the attack you are with a friend, ask him to console you with such phrases.
2. Deep breathing techniques
Sounds too simple, doesn't it? But it works better than you might imagine. Many people hyperventilate when they panic, which can cause feelings of choking, dizziness, and fear of death. By regulating your breathing, you can control your symptoms. Make sure you are breathing from your diaphragm / belly.
There are several different breathing techniques you can try. One of them is called "4-7-8". You need to exhale completely first. Then breathe through your nose to count to four. Then hold your breath for seven seconds. Then exhale for eight seconds. Repeat as often as needed. This method is based on the ancient Indian practice of pranayama. If you practice yoga, you may have heard of this term.
When you have a panic attack, all you want to do is stop it. This often makes the situation worse. Instead of trying to stop it, live it. Many people practice welcoming anxiety and panic attacks and gradually stop being afraid of this state. It takes practice, but many people have been successful and have reduced the amount to a minimum.
A panic attack is harmless. Some people even find it helpful to talk to their concerns. They recognize that the panic is there for a reason and that your nervous system is overwhelmed.
4. Move your body
The last thing you want to do when you have a panic attack is to move. However, moving your body can release excess energy, distract you, and help inform your body that it is safe. You can really do anything: take a walk, dance.
5. Self-help practice
Finally, when it's over, practice self-care. You must do this daily, weekly. Various options are suitable: yoga, delicious food, a warm bath, dancing - whatever you love. You can help yourself by attending therapy sessions and taking the necessary medications.
Practice these methods regularly, even if you haven't had a panic attack in a long time. If it happens, it will be perceived as secondary, not so painful. Or it will disappear from your life altogether.
Based on the article: psychcentral.com/blog/everything-you-need-to-know-about-panic-attacks-and-how-to-stop-them/
Author: Haleigh Missildine
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