You feel fear and panic attacks? Fear for their future? You do not know how to respond to the next news? Kolobok.ua share the secrets of overcoming fear and panic.
Let us say at once, in the current situation is not very stable, to feel fear - is normal. The main thing is not to succumb to emotions and panic. So how to keep the "sober" mind?
A bit of theory
What is the fear? This is a normal reaction to changes in the surrounding world. The man is afraid of what they do not know or something that can be dangerous to health and life. Fear helped to survive. He is responsible for the so-called «reptilian brain». He formed long before the man got the gray matter, and it works around the gray matter. Therefore, in the fear of man can be inadequate. This is done so that it does not analyze, but survived. As a trivial example: a man goes through the woods and sees something in the path brown, like a snake. He otprygnet or run away, and then from behind a bush to be considered: the snake it or stick. load
«reptilian brain» and when the danger has passed, the gray matter of analyzing the situation.
In the fear of a person has a few reactions: run, hit or «play dead». Some people start to show aggression, others - to run and panic, and others - freeze. So when he heard the bad news on TV, someone runs into the store and sweeping shelves with groceries, someone is waiting for further news, frozen in horror.
Cope with the fear of their own
To not breaking anything in a moment of panic, it is important to be able to cope with fear. Use calming techniques.
1. Speak fear
If there is someone to talk about your fears, better than they said. Talking about your own, we get rid of panic attacks. But keep in mind that the person who will listen to you, should be sober, Rassuditelnym and calm.Otherwise, it is likely that he was "to wind" have to be afraid and panic even more.
2. Prescribe fears
Good help concretization of fear. What are you afraid of? War? Why? Afraid of losing your home, work, etc. Break the fear into components and mark in front of each column of your panic level of 0 to 10.
3. switch
From the internal state, you need to switch to the external. Wash the dishes, squat, sing a song. Distracted to reduce the panic attack and assess the situation, "sober" head.
4. Ground yourself
Concentrate not on the future, and present. What happens next to you right now? Things are good? Home safely? Who you can support?
5. make angry
Fear gives a signal to the body to produce adrenaline. There is an antidote - norepinephrine. It is produced in a moment of anger. Allow yourself to get angry at those bad people who can not agree about your security right now. Angry at the situation. This will help reduce panic attack.
6. breathe
Breathing exercises help focus and calm down. Take a deep, slow breath through your nose at the expense of one-two-three and a sharp quick exhale mouth. Exhaling, dream, that one of you out of fear and panic.
Try to do a slow breath and slowly exhale. If it is difficult to breathe deeply, then twist the roll of towels and place it near the blades. Themselves lie on it on a solid surface. And breathe in this position.
Sometimes we do not do without the help
Unfortunately, fear often turns into neurosis. Then do not do without the help of a therapist. When you need to see a specialist? If the panic became obsessive, because of this, you have disturbed sleep, for example. Or if the fear has worsened the quality of life. For example, you become afraid to go to public transport.
You will also be interested to know yak nadavatimetsya medichna dopomoga pid hour voєnnogo'm in Ukraїnі: Ulyana Suprun.
