Panic attack: 3 ways to fightBy Vika https://pictolic.com/en/article/panic-attack-3-ways-to-fight
We have compiled a list of 3 useful techniques to help deal with a panic attack.
1. A panic attack is a severe and inexplicable attack of fear, in which bodily reactions are observed.
- Tachycardia and shivering
- excessive sweating
- Shortness of breath and shortness of breath
- Dizziness and weakness
- Derealization and depersonalization
- Nausea and discomfort
- Dizziness and hot flashes
- Fear of losing control
Panic attacks not only reduce the quality of life but also cause a number of addictions. Especially if they occur more than three times a year, a person may become addicted to alcohol or heavier substances to reduce symptoms.
Try to distract yourself from the horror you are experiencing. Yes, it is very difficult, but this is the best-proven way to alleviate your condition. If you are distracted by games on your smartphone, play them, or write down the sensations in a notebook. In general, having a “disturbing notebook” where you will write down all your fears and anxieties is an effective method of self-regulation.
Physical activity has a positive effect on the psyche. Try to go for a walk, or engage in any physical activity: jump in place, massage your earlobes. Try eating something spicy to distract yourself from a panic attack.
Watch your breath. At the first panic attacks, start breathing in cycles: four for inhalation, four for holding the breath, and four for exhalation.