26/06/2023
Panic attacks: how to cope?
Symptoms of PA
First, let's figure out what a panic attack is, because sometimes this term is used incorrectly. Panic attack (hereinafter referred to as PA) is a sharp attack of severe anxiety, which is accompanied by:
fear of death
feeling out of control
feeling like you're going crazy
physical symptoms (rapid shallow breathing, palpitations, dizziness, chills, sweating, nausea, etc.).
People who experience PA for an extended period are afraid that they will be "covered" at any moment. They stop visiting public places, avoid open spaces and crowds, and gradually move to a solitary lifestyle.
Facts about PA
PA is the most powerful experience in terms of intensity, it is extremely difficult to understand and comprehend. Here are some facts about PA that you need to know in order to cope with debilitating anxiety attacks:
1) PA is a failure of the "signal system" of the body. Our body is programmed to respond to danger by mobilizing all systems. For example, a rapid heart rate allows blood to flow to the muscles so that we have enough energy to either repel an attack or run away. In the case of PA, the alarm system is triggered when there is no actual danger.
2) PA are not dangerous. They are the body's natural reaction to a threat, if it were. PA will not drive you crazy, will not lead to loss of consciousness or death.
3) PA does not last long, usually 5-10 minutes, although it can be perceived as a long stage.
4) PA is a personal experience. People around you are usually unaware of how you feel.
How to alleviate the symptoms of PA on your own?
First, it is important to master the relaxation methods that it is desirable to practice regularly and bring to automaticity, so that when PA occurs, it is easy to apply them.
Pay attention to the deep breathing technique. During PA, breathing becomes shallow, leading to dizziness and a feeling of loss of control. Through the deep breathing technique, these symptoms are relieved. You take a slow deep breath through your nose, hold your breath for a couple of seconds and slowly exhale through your slightly open mouth.
Among other techniques, there are progressive muscle relaxation (gradual contraction and relaxation of muscle groups - from the head to the tips of the toes), visualization (creation in the imagination of images that soothe), etc.
The second task is to figure out how your thought process provokes and "spins" anxiety before the onset of PA. It is helpful to keep a diary of thoughts and feelings to keep track of this state. When you can quickly and accurately identify thoughts that increase anxiety, you will be able to note how often and how much you tend to exaggerate the threat or see only the unfavorable scenario of events, as well as evaluate what is happening more realistically.
Many people with PA watch their physical sensations closely in anticipation of attacks. This "obsession" gives rise to anxiety and outbreaks of PA. Try to switch from internal signals to external stimuli by force of will.
There is also the “band on the wrist” method - when you feel that you are listening too much to what is happening with the body, then you click yourself with an elastic band worn on your wrist.
Learn to deal with the physical symptoms that frighten you in PA by using relaxation techniques and working with anxious thoughts. Try to activate similar bodily sensations in yourself. For example, if you are afraid of heart palpitations and breathing problems, then the task is to quickly go up and down the stairs for 0.5-1 minute. The more often you do it, the sooner you will get used to such sensations and you will be less nervous when you encounter them again in an unpleasant environment.
We must also work on restoring peace of mind in circumstances that cause panic and a desire to hide in a “cocoon”. I will also recommend an exercise aimed at overcoming the social isolation in which you are: write down on a piece of paper the situations of being away from home - from the least to the most terrible, then gradually move “towards” them, expand the zone of psychological comfort.
The proposed methods and techniques can be beneficial in the presence of constant training.
I would like to end with the recommendation with which I began the answer - to contact a psychotherapist. He is an assistant on the way of overcoming difficulties to a happier and more fulfilling life.
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