Sudden panic attacks can make life much more difficult. What to do with them?
This happens to many people and in completely different, but certainly stressful circumstances: if you are traveling in transport in the heat, you are stuck in lift, take an exam, get lost in an unfamiliar place, find yourself in a crowd of strangers, sit on an airplane, find yourself next to a coughing person and etc.
A panic attack can take the form of a "self-fulfilling prophecy". For example, a panic attack overwhelmed you on the subway. And now you are afraid to go down the subway lest the situation repeat itself. But if you still have to go there, then you are so worried and nervous that the panic attack is really repeated.
Only now, not because of the subway, but because of your fear of repetition of an unpleasant situation.
A panic attack itself is not harmful. But if a person falls into hysterics or acts inappropriately, then, of course, he can harm himself or others. Also, very high stress can be dangerous for the elderly and those with cardiovascular disease.
How to help your child cope with panic attackIt is also important to check with your doctor for symptoms to see if it is really a panic attack or a sign of illness.
If a panic attack happened to you once, this is not a cause for concern. But if the attacks are repeated often and you understand that you cannot cope and prevent them on your own, then you need to urgently consult with a therapist and psychologist.
What if you panic attacked?
1. Breathe into the package or any container, so you can stabilize your breathing faster.
2. Concentrate on something. For example, count the columns in the subway or birds walking nearby, or the number of buttons in the elevator, etc. Concentration brings you back to reality faster.
3. Sit down and don't move. The less you move in this state, the less danger to you and those around you, and the panic will pass faster. Think not about your feelings, but about real objects around you.
4. Talk to someone. This is also a way to switch attention and return to reality. If you feel dizzy, hurry to get someone's attention so that they can help you in case of loss of consciousness.
What to do to prevent panic attacks?
1. Try to stay in the fresh air more, strengthen the body with physical activity.
2. Minimize coffee and alcohol, which can contribute to heart palpitations and increased emotional anxiety.
3. Meditate and get rid of unnecessary stress. At least 10-15 minutes of meditation a day instead of scrolling through the feed in social networks - and your nerves will become healthier at times.
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