In our time, stress and continuous information flow uncontrolled panic attacks become quite frequent. People all over the world seek the help of psychotherapists to complain that they can not independently take himself in hand and deal with panic attacks.
Psychologists classify as a panic attacks anxiety and phobic neuroses. Simply put - it's the sudden onset of fear of not having under a real reason. They can occur from several times a year, up to several times a week last up to three hours. To get rid of panic attacks or reduce their occurrence to a minimum can be yourself if you understand how to behave properly.
The most common symptoms of a panic attack:
• cardiopalmus;
• increased sweating;
• respiratory disorders manifested in unreasonable shortness of breath and feeling short of breath;
• tremor and tremor;
• discomfort or pain in the heart; nausea; impairment of consciousness (depersonalization, derealization);
• dizziness;
• numbness;
• high blood pressure;
• fear to die or go mad;
• confusion.
If you're familiar with many of these symptoms, stop living in a nightmare, it's time to work on yourself.
To cope with panic attacks will help a few simple steps
1. Work with your breath. People who are familiar with this phenomenon, tell that to cope with the feeling of panic makes a deep rhythmic breathing and meditation. Practice breathing techniques daily (you can use Indian pranayama, or appliances, which is used to facilitate childbirth), so that even in a state of panic, you can breathe a full feeding. Once you feel that an attack is coming, focus on your breathing, take a deep and long-drawn breaths, thus do not forget to consider (once-a breath, time-exhale-inhale two, two-out ...). Most likely, you do not have time to count to twenty, as a notice that has already calmed down.
2. Work through fears. There is no danger does not exist - it is a game of your mind. Try to realize that you have nothing to fear - it is an illusion that exists in your imagination. Do not think about the past or the future is here and now. And it is here and now you are not in danger, you are safe.
3. Make adjustments in diet. Alcohol, strong tea and coffee, spicy, spicy, salty and smoked foods - all this excites the nervous system. Eliminate all of the diet in favor of healthy food.
4. Not fueled by their fears. Do not overload the nervous system to view the television news, talk shows and scary movies. Protect yourself from information collection. Just as you think about what products you choose to supply, filter food information, and the one that will not be useful to you without regret, throw away.
5. Visualize your nightmareso that it's easy to win. Submit your phobia in a ridiculous and unattractive form, such as a trash can on the head or in the form of a bubble, which flies up or burst from your touch. Think about what kind of image is near you.
6. Find a safe place. Real, where you could visit (eg, seashore, children's room, top of the mountain), and in which you were good and quiet, or invented - it does not matter. Think about it in detail. And learn how to instantly transferred to him at the first sign of alarm. Think about breathing.
7. Get plenty of exercise. Running, swimming, cycling, yoga and fitness (especially outdoors) help to strengthen the nervous system, sound sleep, and adrenaline rush of surpluses. Therefore Exercise at least three times a week for an hour. Cheers and take care!
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