A panic attack can occur suddenly in any adverse situation. Therefore, it is important to develop personal relaxation techniques, which help us calm anxiety and find a sense of well-being and tranquility.
A panic attack may not be simple, as it is perceived by sufferers as a frightening, debilitating experience.
It is not always possible to know with certainty which are the triggering agents or the reasons that generate this event, characterized by an irrational fear, a physical sensation similar to those who suffer a heart attack.
The loss of control is total and devastating. On the other hand, it must also be said that it can happen to everyone: each of us, in fact, can have a panic attack at any time. No one is immune to the intense terror that an unpredictable reaction triggers in our body.
It is good to know that once the first anxiety attack is tested, it is common for others to follow.
If we identify with this description, we should not hesitate to contact a professional capable of helping us. However, however, a psychologist can suggest appropriate strategies, but in each of us we face these situations, day after day, trying to learn to manage what causes anxiety in the United States, or the root of our problem.
In today’s article we want to share with you five simple strategies to stop a panic attack.
However, let’s not forget that the ideal is for each of us to find his own method of managing panic attacks or strategies that best suit our special needs.
1. First step: To understand what a panic attack is required
The first step is necessary to know how to recognize a panic attack and differentiate it from other disturbances. When we have a problem or a certain disease, it is always better to know what it is and what are the causes that cause it.
- In this case, it is essential to become aware of the fact that, despite being unpleasant (sometimes extremely unwanted) features of an experience, panic attacks are not dangerous and do not compromise our lives.
- This is a generalized disorder, triggered by an excess of adrenaline entering the bloodstream.
- This excess is caused by fear. Fear, as we know, is irrational and often we don’t even know what it is or how to control it.
It is interesting to know that anxiety is an instinctive defense system that prepares us to escape from danger. This reaction allowed us, during our evolution, to survive in the past, escaping from predators, but today, our only predator is sometimes life itself and its problems.
2. As symptoms recognize
Panic attack is like an explosion. Let’s give an example: Mary is a 42-year-old woman with a good job, three children, a partner, and an elderly family member at her own expense.
- Apparently no other issues beyond your much responsibility. He has always been able to take care of everything perfectly, but lately, and especially when he expects it, he suffers from panic attacks.
- Sometimes it happens before going to work, other times when you argue with your partner or the children.
- Two years ago, his father failed, and even though it was a trauma, he was sure he passed. However, for a month his pet disappeared, and it is as if all the suffering and discomfort they have already lived in the past, they suddenly returned.
It seems clear that there are many small plugs that, in the end, make a more complex picture: stress, pressure, loss of a family member, the death of a pet…
Now, Mary has attacks more and more frequently, and her doctor taught her to recognize the symptoms in order to manage these attacks:
- Negative thoughts
- Heart suffocation or oppression
- breathing difficulties
- intense sweating
3. The importance of breathing
Breathing control is very important to be able to manage and appease a panic attack.
We must not forget that a panic attack is above all a physical and organic response to situations that our mind perceives as potentially dangerous.
We can begin to check the breathing to calm the racing heartbeat.
When we begin to notice the physical symptoms of a panic attack, we have to find a quiet place to feel comfortable (for example, remove your jacket, loosen your shirt collar, sit down…).
- At this point, we didn’t get deep for five seconds.
- We have his breath for seven seconds.
- Finally, we slowly exhale, expelling all the air for at least eight seconds.
We will repeat this breathing exercise for fifty.
4. Stop a Panic Attack: Stop Negative Thoughts
During a panic attack, negative thoughts take over you like a river in your entirety. We are at the mercy of this current that surprises us with unprecedented force.
We need to learn to slow down and not be overwhelmed. Let’s say “no” and resume control of our mind by showing a simple image.
- Negative thoughts are like candles on.
- Let’s take the air and suffer to convert everyone, one by one.
- everything is fine, I am quiet, my mind is in balance.
- everything happened, nothing happened to me, nothing can hurt me.
- “Stop, stop and breathe, calculate and take charge of your mind.”
- “Nothing will happen, I’m safe, I just have to breathe, take a breath and trust me.”
In this way, we will continue our breathing exercise and we can appease the wave of negative thoughts that are still fueling the panic attack.
5. Stop a panic attack: calming phrases
each of us should have their own, but we believe that it is worth denouncing here the most useful ones in these cases.
Here, therefore, a series of phrases that can assure us at critical moments:
These are simple and elementary strategies. Let’s not hesitate to adapt them to our personality and our needs, to create those that most belong to you: they will be of great help.
It may interest you… Read on Life More Panic Night Software: The Causes and Solutions
Knight panic attacks can suddenly take advantage of mid-sleep and are more common than you might think.