Anxiety affects millions of people around the world, a condition that shows a variety of symptoms, including panic attacks, which also appear in people with other disorders such as depression. This expression can occur at any time of the day or night, causing fear, intense and recurring worry, sweating, rapid breathing, nausea and rapid heartbeat. When the attack occurs, the person – and whoever is with him – usually does not know what to do. so, The Custodian, Prepared a list prepared by experts with methods that can help people manage a panic attack.
1. Understand the body
When it comes to panic attacks, knowledge is power. While this does not prevent them from occurring, knowing what is happening to your body can prevent panic attacks.
Also, for those who have ever had a panic attack in the past, the recommendation is to remember that, although disturbing and unpleasant it is, that moment passes and has no physical consequences. We must also recognize that the attack is a short period of concentrated anxiety and will end, even if it is not seen first.
2. Breathe naturally
Breathing is the key to controlling a panic attack, especially in the case of those who tend to tolerate it publicly. During an attack, it is common for people to breathe faster, so simple breathing exercises are recommended as they help people stay aware of the need to fill their lungs; It also helps to lower heart rate.
Advice on difficulty breathing: Do it steadily, count slowly to four as you aim and four as you breathe, bring air into your stomach, and fill your lungs slowly and gradually.
3. Relax your muscles
Just like breathing, relaxing is necessary. At first, it may seem like Herculean effort, though Muscle relaxation Is a practical method that teaches you to connect to sources of physical tension, so that the person keeps the awareness that he should focus on relaxation.
Relaxation can be done as follows: Squeeze one of your fists as hard as you can, observing how your fingers and forearm feel strong. Continue this position and count to ten before release and release the hand to completely relax, releasing any tension. Repeat the gesture as many times as necessary until you can relax. This approach helps increase and release tension throughout the body since by contracting and calming the different muscle groups can relieve physical tension and soothe the brain.
4. Limit stimuli
When you feel an attack coming, it is important to limit the amount of stimuli you are currently getting: try to find a quiet space (and if possible Apple) where you can practice breathing relaxation techniques. If it happens inside the office, there is not always a quiet place, try to leave the room or go to the bathroom.
If you're on the street, focus on a single thought or object where you can focus your mind. If you choose an object, think about how you feel about it, who did it, and analyze the shape. This can help reduce the symptoms of a panic attack. For those who have gone through it in the past, or often have attacks frequently, it is always recommended to have something in the sack that can be used for this purpose.
5. Have a notebook
According to a study published in SAGE Journals, Treating intrusive thoughts as material objects that can be thrown away is a good coping mechanism. So when you feel the start of an attack, write down the thoughts that are bothering you, then rip 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 an stimulant, can also be a cause of anxiety. The training of people whose triggers is associated with crowds and adjacent spaces is to cut coffee and other caffeinated drinks, especially if their routine involves connecting with several people at the same time.
Eliminating the substance from the diet – at least before dealing with stressful situations – can trigger the habit of eating healthy drinks that help prevent dehydration, another possible cause of panic attacks.
7. Audio applications
Studies have shown that people who use transportation – public or private – to travel daily to work or college, for example, have high levels of anxiety; In the case of those suffering from panic attacks it is usually trigger.
To combat external pressures, experts recommend using audio applications, if you listen to your favorite songs, listen to audio book or meditation audios. This can keep your brain focusing on leaving the environment in which you are.
How to help someone who has a panic attack
- Be calm: Your nervousness can make a person even more agitated;
- Make sure the person has enough space around them;
- Suggest a trip to a quieter spot nearby;
- Remind the person that panic attacks always end;
- Help them control their breathing; Practice breathing exercises with this;
- Avoid asking too many questions and not verifying negative statements;
- Never tell someone to relax or say there's nothing to worry about.
- Stay close: Even if you insist that you have to be alone, make sure it stays in your field of vision.
Having some of these steps will help you in some control over this scary moment.