Many have enough hard when all of a sudden attack of a panic attack begins. Of course, if you already have confirmation of the disease, you know, when you need to take the medicine and what it was. But I will talk about how to cope with their panic when she came out of the blue!
Reassure her head
Panic - a reaction to the surrounding events. In the event of a panic attack, this reaction multiply several times. How can bring to yourself, you need to calm down, because sometimes a person may even lose consciousness during a seizure? Write yourself on the leaves and carry: "I'm fine now panic will go." Read this proposal during an attack or just repeat to yourself, if you feel that panic coming.
Relax and distract
Try to get rid of stress by switching to something extraneous. For example, if you are in a crowded place, count the cars, people, buttons on clothing (for yourself or a stranger). Very good help - to read, and it is better to play the game, making the words of the great small. So you will be able to forget, and the panic recede.
Hot water
Sometimes, in a fit of a man beginning to grow cold limbs, so if you have the opportunity to warm them under running hot water or take a hot bath. If you are outdoors, rub your hands against each other. Remember, if you do not have cold extremities, and, on the other hand, blood pressure rose and throws hot and take hot water treatments can not.
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Rate your anxiety
Imagine the mental scale of anxiety, and then think of what level you are. It is then, as the scale decreases.
Do not hide from the situation
Very often people have, for example, start a panic attack on the bus, and they would rather go out into the street at the nearest stop. But, remember, if you just run away, then another time it will be much harder to survive your attack. Therefore, you should use the methods described above, and try to calm down, without leaving the place where any symptoms.
take the missed dose
If you see a doctor, then, of course, carry the cure for your ailment. Even the fact that it is in your pocket, already gives a sense of confidence and does not Push the panic. If all of the above methods do not help, simply place the tablet under the tongue wait a little, you will feel better.
Watch for breathing
Generally, in any stressful or nervous situation, it is recommended a deep, slow and steady breathing. Therefore, when a panic attack this way is perfect. Do not forget that the more you breathe, the more will increase the feeling of fear and anxiety! Even better, if you learn the special technique of breathing. It is important to breathe shorter exhalation 2-3. For example, at the expense of 1-2-3 you breathe. Then you wait a few seconds and do a slow exhale for a count of 9-10. At the same time inhale through your nose and exhale through pursed lips. When you inhale the abdomen retract, puffed out when you exhale.
If you began to torment panic attacks, then, of course, first and foremost, should appear specialist to learn how to cope with their attacks and get treatment as drugs. And I'll be glad if my advice to you, too, will be useful in difficult situations. But the breathing technique to be learned by heart, so that at any time, without waiting for the attack to begin to use it!
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