Such an attack is often taken by surprise. It seems that nothing can be done. But there are simple tricks that help here and now. Save them, make a memo and use when necessary.
Almost The inhabitants of the Earth have experienced a panic attack at least once in their lives. Palpitations, feeling of suffocation and tightness in the solar plexus, dizziness, nausea are the physical symptoms that accompany an attack of oppressive anxiety. The body behaves as if we are in danger and experience intense fear.
Quite often this happens suddenly, for no apparent reason. But in fact, they always exist, and you need to understand the wilds of your own psyche together with a specialist. Cognitive-behavioral psychotherapy and other methods successfully deal with this ailment.
What to do to help yourself if you have a panic attack? Family psychologist Arina Lipkina told PSYCHOLOGIES.RU about this. Here are 5 of the tips suggested by the expert.
When a panic attack occurs
Drink 100-150 g of cold water.
Start saying your actions out loud, have a supportive conversation with yourself (if the situation allows).
Shake your hands and rub palm against palm until you feel warm.
Start chewing menthol gum (make sure you have it with you in advance).
Get your brain busy: solve a problem, for example, think over a new route from home to work; open Tetris or a similar game on your smartphone and immerse yourself in it. Carry a crossword or coloring book with you, or download the appropriate apps.
It is important to remember, the expert reminds us, that panic attacks are a signal from the body that we are under severe stress, even if we ourselves do not realize it. The body reports that at this moment our resources are running out. Therefore, having coped with a panic attack, it is worth analyzing the situation and looking for options to reduce stress levels.