how to deal with panic attacks With you, there was sometimes something incomprehensible whensuddenly a wave of physical symptoms came on you - shortness of breath, muscle spasms, nausea - and all this in combination with uncontrollable anxiety, and sometimes with a sense of total doom? At the same time, your desperate calls to the doctors from the "First Aid" and visits to the therapist do not give any results: all tests are normal, the body works without deviations. Was it with you? So you survived a panic attack. And if you have faced such panic attacks more than once, then you should learn more about them in order to develop your tactics of fighting them. You should no longer live in fear and uncertainty, so start working on the problem; we will be happy to help you go your way to well-being, to life without anxiety and panic. Immediately must warn: a visit to a specialist you still need. Perhaps your panic attacks need medical treatment; if you fight them yourself, then only exacerbate the situation. After complete medical examination, you can find out for sure that you are dealing with panic attacks, and not with some other disease. Yes, and overcome the irrational, but very strong fear of death, which may occur when you experience a panic attack, perhaps mostly with medication alone. In addition, your doctor will be able to distinguish between occasional panic attacks from deeper disorders that may require serious treatment. After the examination, you can find out if you have a genetic predisposition to panic attacks and whether other diseases, such as thyroid dysfunction or hypersensitivity to lactose, are associated with your attacks. So do not avoid visiting the medical facility, and our advice is to take as an auxiliary means of working with panic conditions. how to deal with a panic attack

How to recognize the symptoms of a panic attack

Knowing the symptoms of a panic attack, you can bettercontrol your condition. Fighting the enemy is much easier if you know it in person! Once you realize that you are experiencing a panic attack, rather than a heart attack, a severe allergic reaction or other serious condition, you will be able to focus on methods that will help you calm down and overcome a panic attack. Of course, these symptoms differ from person to person, and an accurate diagnosis can only be made by a professional. However, some of the most common symptoms include:

  • Impaired heart rate
  • Dizziness
  • Shortness of breath, rapid breathing
  • Severe nausea
  • Trembling and sweating
  • Fatigue, weakness
  • Chest pain
  • Heartburn
  • Hot flashes or sudden chills
  • Tingling in the extremities
  • Fear that you are going crazy
  • Fear that you are seriously ill or you can die

These symptoms, as already mentioned, canmanifest themselves in different ways, with different strengths and in different combinations. Understand your body Panic attacks are often a reaction to fear, conscious or unconscious, and the physical reactions that you experience are the result of your body reacting to this fear. You begin to feel anxiety, and completely unreasonable. A catalyst for such anxiety can be some unpleasant or tragic incident in your past. Your body suddenly begins to react in this way, as if that incident is about to happen again. To launch such a panic reaction can even view photos, old correspondence or something else that is able to recall those events. You can not only re-experience the experiences associated with traumatic events, but at the same time are able to fear that you will lose control over the current situation, you will not be able to fight your own condition. Your subconscious interprets the situation as potentially dangerous, and the body will begin to produce adrenaline to prepare for the crisis - this is how the panic attack starts. And although there are truly countless variations, the general response of the body to panic includes the following reactions:

  • Your body goes into a state of total combatreadiness. The brain receives a signal about a potential threat and gives the body the command to prepare for a pseudo-emergency situation and fight for survival. For example, the eyes can expand to improve vision and increase the viewing angle, the pulse is accelerated, so that the blood circulates faster through vital organs, breathing is quickened, so that more oxygen enters the bloodstream, and muscles are strained so that you can move as quickly as possible.
  • Your thoughts are "stuck" on terrible thoughts. Instead of reacting to somehow solve a problem or get out of a difficult situation (which you would do if you really got into an emergency situation), you again and again ponder the perceived threat and still plunge into fear. The fight against the threat in this case is impossible, because it really does not exist, there is only your fear of its possibility.
  • You begin to experience the effects of rapidrespiration. The inhaled oxygen interacts with the cells of your body, resulting in the formation of carbon dioxide, which then exhales. During a panic attack, the respiratory rate increases so that the body can absorb more oxygen, fighting for survival. But during such a breath, when the so-called hyperventilation of the lungs takes place, you breathe out more carbon dioxide than your cells are able to produce, resulting in a significant drop in the level of this gas in the brain and in the blood.

The results of such a reaction (which may includedizziness, nausea and heart palpitations) can cause some people to further intensify panic, thereby making breathing even more. The brain as it receives a signal from the body: "I'm fighting, but the danger is not over!", And in turn sends repeated commands to strengthen all reactions. how to overcome a panic attack

How to deal with panic

When you learn to recognize the symptomsthe coming panic attack, you will need to get used to the next step leading to a relief state. We will teach you techniques that will help cope with a panic attack. Relieve breathing If you feel the approach of an attack, then with simple breathing exercises you can quickly calm down and begin to better control yourself. But do not wait for attacks to improve in these methods. Repeat the exercises twice a day for ten minutes - this will not only help you in a difficult minute to fulfill all without errors, but will make the seizures themselves more rare. Try to relax. Put one hand on the chest (in the decollete area), and place the second hand above the diaphragm (roughly between the stomach and the line of the beginning of the chest). Take a slow, deep breath through your nose, counting to five. The hand on the chest should remain stationary, and the hand above the diaphragm should rise - that is, inhale do not breast, but as if the stomach, lifting the diaphragm. This, as you know, will provide the deepest breath. When you get to the score "five", just exhale slowly through the nose. Concentration of attention on the hands, counting and slow deep breathing will help you to concentrate and calm down. Continue to breathe so until you feel that the panic attack has passed and you felt better. Relax muscles Find a comfortable position so you can sit or, even better, lie down. Close your eyes and pay all your attention to your fingers. Bend them and, counting to five, squeeze as much as you can; After counting "five", press them and relax. Then concentrate on your legs. Strain and compress your toes, counting to five, then relax. Continue to work with your body, highlighting all the new muscle groups: calves, hips, buttocks, stomach, chest, shoulders, neck - the whole "path" from feet to face. By the time you cut and relax the muscles of the face, you will already feel completely calm.

Physical exercise is the best assistant in the fight against panic.

A panic attack can make you feelsevere fatigue; but often healthy fatigue, on the contrary, helps prevent a panic attack. Instead of spending free time on the couch, try to plan for yourself the following activities:

  • Walking. During a panic attack, you may feel that nobody and nothing can help you. But sometimes such a simple thing, like a leisurely walk along the quiet avenues of the park, is able to extinguish the waves that were rolling in the waves. Staying in the open air can distract from anxiety, thereby becoming the best cure for your problem. And if you are still actively moving, then aerobic exercises, coupled with sunlight will help the body produce endorphins. So, fresh air and sunlight are quite capable of positively influencing your worldview!
  • Yoga and stretching. Deep breathing and stretching exercises will reduce muscle tension and help you restore balance. Here's the simplest exercise: lie on your back and bring one knee to your chest. Press it with your hands to your chest, while still breathing deeply through your nose. Hold on for twenty minutes, then repeat the exercise, pulling the other knee to the chest.

And here's another: spread your legs to the width of your shoulders, straightening your knees. Lean forward, touching the floor with your hands. Hold the pose for ten seconds, then slowly return to the vertical position (doing the exercise, do not strain your back). Repeat this exercise several times.

  • Use of peripheral vision. Try to focus your attention on what you can see, what is called, the corner of your eye. Breathe deeply, while relaxing the muscles of the jaw. Such an exercise activates the parasympathetic nervous system, which leads to relaxation of your body.

fighting panic attacks

Learn to resist your fear

The better you understand your fear, theyou can manage it more successfully. Try to keep a diary of observations, where you write down your feelings before, during and after a panic attack; write down your thoughts about what worries you and cares. When you feel better, reread these records. This will help you prepare for the next attack (since you will already know what to expect), and also help to understand that even the most powerful attack eventually ends up safely. There are other ways to better understand the nature of your fear and help yourself:

  • Paradoxical intention. The purpose of this exercise is to deliberately induce a panic attack and pre-planned actions to stop it. Thus, you will form a feeling that you are in control of what scares you. This will help you train yourself not to be afraid of such situations.
  • Join the support group. Your therapist can recommend you a group for those suffering from panic attacks. Classes in such groups can help to get to the root of your problem and get a deeper understanding of the situation in which you are. In addition, you will have a great opportunity to learn how others cope with their problems.

The more you do something toto cope with panic, the less fear you will experience with each subsequent attack. You will feel more wise and free, taking a big step towards new opportunities for yourself! We advise you to read: