How to deal with "panic" symptoms?
Have you ever… to suddenly face anxiety , fear and panic? Your heart beats faster Difficulty breathing Can't think of anything and sweat, which these symptoms occur without a clear cause And it occurs with women more than males. Sometimes many people who face this panic symptoms do not dare to tell others. Causing him to become introverted and not affiliated with anyone So let's take a look at how to cope with this condition.
1. Learn more about anxiety and panic symptoms.
Anxiety is the cause of our body's urgency to respond to what is to come. If you are thinking of escaping your symptoms by not facing something that makes you panic, then this is the wrong way. Because if you run away, there will be new things. Let's scare you again Even though fighting this condition can be frightening to the point of thinking you will die. But let me tell you, you will definitely not die from this condition.
And when you know and understand the symptoms You will know how to deal with it properly. The goal is to get rid of the panic and deal with it without fear.
2. Know how to relax
You have to learn how to relax the body. Relax the muscles It will train your thinking to be more rational. And the body will release substances like adrenaline that will help reduce stress.
2.1 Try breathing exercises
This will help you have less physical symptoms. Try this for at least 5 minutes, twice a day.
- Breathe in slowly for at least 4 seconds.
- Hold your breath for 1-2 seconds.
- Exhale slowly for at least 4 seconds.
- Take a few seconds to breathe normally and try again.
2.2 muscle relaxation
The goal of muscle relaxation is to reduce muscle tension and stress. Which is something that should normally be done every day Not only when you have symptoms.
- Tense your muscles, such as the neck, shoulders, and shoulders.
- Inhale and contract your muscles as much as you can for about 5 seconds.
- Exhale and slowly Relax the muscles
- Do 5 seconds each area before moving on to relax other muscles.
3. Challenge your thinking
People with panic disorder In his mind, there would be two things: overthinking and thinking that this was the end of his life. The first thing they should do is change their thinking and their behavior.
If you think too much
Overthinking is guessing what is going to happen. And let's just believe it doesn't actually happen. Then you should come up with a reason for your idea. Try to question yourself again. These questions will help you understand that your fear is not happening.
- How many times did you have this thought during panic attacks?
- Has it ever actually happened?
- And next time I have another idea Will it really happen?
If you think this is the end of your life
Think of what is the most serious thing that can happen. And try to figure out how you will handle it Try asking yourself these questions. May be able to write it all out
- What will happen at worst?
- Is it really that terrible?
- Will it affect our life for a week or a month?
- How should I cope with it?
- Has this happened in the past? So how does it make my life different from now?
4. Make a word card to protect yourself and carry it with you.
Each person's fear is different. We have a rough example. That should be written on each card.
- This is a hassle It's not that scary.
- I'm falling into a mental trap.
- I'm confused between the idea and the truth.
- Others cannot say that we are worried.
- It will pass
- I can handle this.
Reading these flashcards will help you change your mind.
5. Facing Fear
As I said, getting away from your fear will not help. We should face our fears.
Facing panic states
Most people with panic disorder are dizzy. Not looking very clear And the heart beats faster How to deal with these symptoms, you should try to exercise , according to this view.
- If you're afraid your heart will beat fast, try running for a minute.
- If you are afraid of angina Try running up and down the stairs for 1 minute.
- If you are afraid of irregular breathing Try squeezing the tip of your nose and exhaling through a small hole for 1 minute.
- If fear of dizziness Try tilting your head left and right for 30 seconds each.
- If you are afraid of blurred vision Look at the lights at the ceiling and then try to read something.
Confrontation with situations and places
Try writing down situations, places, activities, and things that scare you. From less to very scared Then start by confronting the less feared first, repeating it and gradually changing the level. Then one day you will lose fear with these things.
