What to do when panic attacks?
Below are suggested steps was previously published by me in the social network Instagram, with the current requests, decided to publish it here.
I Sincerely hope that the information will be useful to readers.
Many of you know the significance and effectiveness of the use of methods of psychosomatic self-regulation.
I bring to your attention the basic steps.
Step 1. Try to calm your own head. Remind yourself that the panic – this is just a reaction of the body which are too exaggerated. Repeat like a mantra, that you are able to control it.
Step 2. Switch focus. Redirect your thoughts to something mundane, tangible. What is here and now. For example, count the buttons or beads on the bracelet.
you can Also divert the attention of the mechanical effects on the skin, for example, applying something cold to the wrist, stomach, temples.
When you panic, it is important awareness of their bodies and emerging feelings.
Step 3. Watch your breath. This is a crucial point. There are many modifications of the breathing techniques. Regardless of which method you prefer, don't forget about the LEGS
the Feet are our support and confidence.
Breathing should be sitting, feeling legs. It is important to feel how the feet meet the floor. It is possible to knock with the foot, walk around the room, etc.
Too often, of breath can lead to hyperventilation syndrome, which would entail the strengthening of panic.
So breathe smoothly, evenly. You can do this under account. On account 1-2-3 inhale for 2, hold the breath, exhale for 6, and so on. Inhale through nose, exhale through slightly open lips.
Step 4. Reduce their anxiety. Imagine a scale with divisions from 1 to 10 and mentally it will rate the degree of anxiety. Then imagine the level of anxiety becomes lower and lower on your scale.
Step 5. Get back to business. Best medicine – the activity. Remember what you were busy to attack and try to go back to the endpoint to continue the job.
Step 6. The most well-known method — method "paper bag". Sensing the approach of fear, take a paper bag, attach it to the face so that it covers the mouth and nose, and develop slowly and evenly to his breathing.
Breathe into it until you calm down, and panic is not recede. If fear catch You by surprise and you will not be a paper bag, you can fold a boat and breathe in them exactly.
Panic is due to the recovery of the gas balance in the blood, decrease excess oxygen, which causes panic, and the increase of carbon dioxide.
final step is taken from the publication: https://www.b17.ru/blog/12421/
- so as you can see, there are many methods to fight the obsessive fears and panic attacks.
- choose For yourself the most appropriate method.
And, of course, don't be afraid to talk to the psychologists or psychotherapists!
regards, Chava akhmatkhanova.
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