Almost all of us know the symptoms of a panic attack is a sudden attack of anxiety, inexplicable and very oppressive; it is accompanied by the fear of loss of consciousness, madness or death; feelings of dizziness, high blood pressure, chills, shortness of breathing, palpitations – in studies these symptoms are not confirmed! Typically, the PA starts suddenly and lasts no more than 10-20 minutes. However, in some cases, such seizures can happen up to 10 times during the day, which significantly disrupts the normal rhythm of life and often change the habits of a person.
In the mild form the symptoms may occur in any person, depending, for example, from the situation.
What to do if you feel high anxiety?
- be Aware – the sense of panic is heightened a NORMAL reaction of your body.
- This condition does not damage you and it will not deteriorate
- What is happening in your body? Focus on that. Stay "here" and "now". Slow down what you're doing
- only matters what is happening right now. Will not help to think about what may or may not happen
- Take all of your feelings. Let them pass through you like a wave and they'll go away faster
- Manage your anxiety level (if you can imagine the scale and the points, imagine that the anxiety level is reduced from 10 to 1)
- Stay in a situation. If you avoid contact or disappear, the future will be more difficult to cope with the attack
- take a deep breath and Slowly exhale
- Consciously relax all your tense muscles (do not forget about the muscles of the face and lower leg), makes you feel relaxed
- Now start again to concentrate on what you did before the symptom.
Keep these steps in your phone and start reading as soon as you feel an approaching anxiety attack.
Remember that the easiest way to "switch", using other channels of perception. If increased anxiety caused by your thoughts, then switch to your feelings – it helps to sort out the bracelet; very strongly squeeze his hands into fists and counts to 10, decompress them; to Pat yourself on the shoulders, legs and so on.
in addition, I recommend to record the beginning of the attack and what preceded it - you can discuss it with your therapist.