Do not engage in self-medication, this can only aggravate the situation. A qualified specialist and a full medical examination of dadutvetveta on questions, including such as: Are you really dealing with spinal attacks or is it some other illness, is vampire therapy necessary to overcome the panic attack and the fear of death? In addition, the doctor will be able to recognize the occasional attacks of panic attacks and distinguish between the hunts of deep disorders, the treatment of which is very long. After a genetic and clinical examination, the doctor will be able to exclude or, conversely, confirm the genetic predisposition to panic attacks, or to identify the relationship of panic attacks with other disorders, for example, disturbances in the work of the catheter or lactose intolerance. Remember that all these questions can only be answered by a doctor.
However, in this article we will talk about some methods of fighting the panic. Knowing and skillfully using them, you can overcome the attack, do not let him seize consciousness, eliminate fear and self-doubt.
So, how to overcome panic?
Calm the breath
Feeling approaching the attack, you can calm yourself with simple breathing exercises, which will give you the opportunity to control yourself. However, you should not wait for the attack to try yourself in this reception. You can improve by doing exercises every day for 2 times 10 minutes. It is revealed that after such training the person is easier to relax, it happens more quickly, and the attacks themselves become more rare.
Place your hand on the chest (in the décolleté zone), the other hand over the diaphragm (approximately between the lower chest line and the stomach). Relax and take a deep, slow breath in through your nose, counting to 5. Note that the hand on the chest should be fixed, and the arm above the diaphragm should rise. In other words, the breath is not done by the breast, agitation, to raise the diaphragm. This method makes the breath the deepest.
Having reached the score "5", you need to make a slow exhalation through the nose. It is recommended to concentrate your attention on the hands, counting and slow breathing, which will help calm down and concentrate. Exercise should be continued until the panic attack has passed.
Relax your muscles
Take a comfortable sitting or lying position. Close your eyes and concentrate your attention on your fingers. Then bend them, counting to five. Do it as much as you can. At the expense of "5", unbend the fingers, relax.
The same exercise should be done for the toes.
Then continue to work with new muscle groups: thighs, calves, buttocks, abdomen, chest, shoulders, neck. Do the "path" from feet to face. By the time you work with the muscles of the face, your health will improve, there will be a sense of calm.
Physical exercise as an effective way to combat panic
Often a person feels very tired after a panic attack. However, just healthy fatigue helps to avoid a panic attack. Therefore, all your free time is recommended to take the following activities:
Walks in the open air. A leisurely walk through a quiet park can extinguish waves of anxiety. It is shown that the time spent outdoors distracts from anxiety and can prove to be an effective way to combat panic. Remember that active movements, aerobic exercise of sunlight contribute to the development of endorphins in the body. Do not neglect this advice, it may be a real medicine in your case.
Yoga classes and yarn. It is known that deep breathing and stretching exercises reduce the muscle tension, which has a positive effect on a person's peace of mind. One of the easiest exercises: take the position lying on your back and lift one knee to your chest. Push him to the chest with your hands, and breathe through your nose with that deep breath. Stay in this pose for 20 minutes, then repeat exercise with another knee.
Another stretching exercise: the legs are shoulder-width apart, the knees are straight. Perform inclines forward, touching the floor with your hands. Try holding the pose for about ten seconds, then slowly return to the starting position. Note that doing this exercise, you can not strain your back. Do the exercise in several repetitions.
Peripheral vision. Focus your attention on what is happening on your sides, receiving information from the corner of your eye. In other words, use and develop peripheral (or lateral) vision. In this case, breathe deeply, relax the muscles of the jaw. This exercise stimulates the parasympathetic nervous system and relaxes the entire body.
Learn to resist the fear
Learn to understand your fear, then you can manage it. Doctors recommend recording your observations in the diary, marking the sensations on time, before and after a panic attack. Write down the thoughts that bother you and cause anxiety. You can reread your records during normalcy. In turn, this will help prepare for the onset of the next attack and will help to understand what the cause of seizures is and how to liquidate it.