Anxiety affects millions of people around the world, a condition that presents a number of symptoms, including panic attacks, which also occurs in people with other diseases such as depression. This manifestation can occur at any time of the day or night, causing fear, intense and repetitive worry, sweating, rapid breathing, nausea and rapid heartbeat. When the attack happens, the person – and the person involved – knows not what to do. Because ranger, has drawn up a list prepared by experts with methods that can help individuals deal with a panic attack.
1. Understand your body
In the case of panic attacks, knowledge is power. Although this does not prevent them from happening, you know what happens to your body, prevent panic attacks.
Even for those who have ever had panic attacks before, the recommendation is to remember that, no matter how annoying and unpleasant it may be, it passes the moment and has no physical consequences. One must also realize that the attack is a short period of concentrated anxiety and will end, even if it does not look like it.
2. Breathe in naturally
Breathing is the key to controlling a panic attack, especially when it comes to those who tend to suffer it in public. During an attack, it is common for people to breathe faster, so simple breathing exercises are recommended as they help people to be aware of the need to fill their lungs. This also helps to lower heart rate.
Tips on breathing difficulties: Do it slowly, count slowly to four when you breathe in and four more when you exhale, put air into the abdomen, fill your lungs slowly and steadily.
3. Relax your muscles
Just like breathing, relaxation is crucial. First, it may seem like a herculean effort, though muscle relaxation is a practical method that teaches you to connect to sources of physical excitement so the individual is aware that he needs to focus on relaxing.
Relaxation can be done as follows: Squeeze one of your fists as hard as possible, observe how the fingers and forearms feel dense. Continue in this position and count to ten before releasing and let your hand relax and let go of the excitement. Repeat the gesture as many times as needed until you can relax. This approach helps to increase and release tension in the body by contracting and relaxing the different muscle groups, it is possible to relieve physical stress and calm the mind.
4. Limit stimuli
When you feel an attack, it will be important to limit the amount of stimuli you are getting right now: Try to find a quiet (and possibly dark) space where you can exercise breathing and relaxation techniques. If it happens in an office where there is not always a quiet space, try to leave the room or go to the bathroom.
If you are on the street, focus on a single thought or an object where you can focus your mind. If you choose an item, think how you feel about it, who did it and analyze its shape. This can help reduce the symptoms of panic attacks. For those who have reviewed this before, or often have attacks often, it is always recommended to have something in the bag that can be used for this purpose.
5. Have a notebook
According to a study published in SAGE Journals, treatment of intrusive thoughts as tangible objects can be thrown away is a good management mechanism. So when you know an attack, write down the thoughts that bother you, then wipe the page and throw it away.
6. Zero caffeine
Attacks can be triggered by closed spaces, crowds or problems with money. Caffeine, which acts as a stimulant, can also act as a trigger for anxiety. The guide for individuals whose triggers are associated with crowds and narrow spaces is to cut coffee and other caffeine-containing beverages, especially if their routine involves contacting multiple people at the same time.
Eliminating the substance from the diet – at least before facial conditions – can stimulate the habit of eating healthier drinks that help prevent dehydration, another potential trigger for panic attacks.
7. Audio applications
Studies have shown that people who use transport – public or private – to travel daily to work or college have, for example, increased anxiety; In the case of those who suffer from panic attacks, it is usually a trigger.
To combat external stressors, experts suggest using audio applications, whether you want to listen to your favorite songs, listen to an audio book or meditation sound. This will keep your mind focused and let go of the environment wherever you are.
How to help someone who has a panic attack
- Keep calm: your nervousness can make the person even more upset
- Make sure that the person has enough space around them
- Suggest a walk to a quieter place nearby;
- Remind the person as a panic attack always ends
- Help them to control their breathing; practice breathing exercises
- Avoid asking too many questions and do not validate negative statements;
- Never tell anyone to calm down or say that there is nothing to worry about.
- Stay Close: Even if you insist you need to be alone, make sure it's left in your field of vision.
After some of these steps, you will help you get some control over the scary momentum.