Millions of people around the world have anxiety, a condition that presents a variety of symptoms, including panic attacks, which also appear in people with other disorders such as low depression. This exposure can occur at any time of day or night, causing fear, intense and repetitive anxiety, sweating, fast breathing, swallowing, and rapid heart meat. When the assault occurs, the person – and whoever does not have it – usually knows what to do. So the And Guardian, has prepared a list designed by experts with methods that can help individuals control panic attacks.
1. Understand Your Body
When it comes to panic attacks, information is a power. Although this does not stop them happening, knowing what is happening to your body can prevent panic attacks.
Also, for those who have never had a panic attack in front of them, the recommendation is to keep in mind, however, harassment and undesirable, maybe that moment goes past and there is no He has any physical consequences. One must also recognize that the assault is a short period of great concern and it will end, even if it does not appear at the beginning.
2. Natural breathing
Breathing is a key to managing a panic attack, especially in the case of those who tend to suffer in public. During an assault, it is common for people to breathe faster, so simple breathing exercises are recommended as they help keep people aware of the need to fill the lungs ; this also helps to reduce your heart rate.
Breathing difficulty tip: Do it slowly, counting slowly to four as you breathe and four more as you breathe out, bringing your air in your abdomen, slowly fill your lungs and gradually.
3. Relax your muscles
Just like breathing, relaxation is essential. At first, it's probably Herculean's effort, but the relax muscle It is a practical way that will teach you to connect to physical tension sources so that the person is aware that it needs to focus on relaxation.
Relaxation can be done as follows: squeezing one of your pistons as hard as you can, observing how your fingers and their concert feel tight. Continue in this situation and count to ten before releasing and allow the hand to relax completely, releasing any tension. Repeat the gesture as many times as needed until you can relax. This approach helps to increase and discharge the body through the body since contracting and relaxing the various muscle groups that can alleviate physical stress and calmness; r mind.
4. Restrict incentives
When you feel that an assault is coming, it's important to limit the amount of stimuli you get at the moment: try to find a quiet (and if it's possible dark) space where you can practice breathing techniques and relax. If it happens inside an office, where there is always no quiet place, try to leave the room or go to the bathroom.
If you are on the street, focus on one mind or object where you can concentrate your mind. If you choose an object, think about how you're feeling, who did that, and analyze its shape. This can help to reduce the symptoms of panic assault. For those who have gone through this, or often often get assaults, it is always recommended to have something in the bag that can be used for this purpose.
5. Get a notebook
According to a study published in the SAGE magazines, treating intrusive thoughts as material objects that can be thrown away is a good coping mechanism. So, when you start an attack, write down the thoughts that worry you, then pull the page and throw it away.
6. Zero Caffeine
Assaults can be triggered by enclosed places, crowds or problems with money. Caffeine, which acts as a stimulant, can also be a trigger for anxiety. The guides for individuals whose trigger-related triggers and tight places are to break coffee and other drinks that contain caffeine, especially if their order involves connecting with many people at the same time.
Deleting the substance of the diet – at least before facing time scenarios – can stimulate the habit of eating healthier drinks that helps to prevent dehydration, another possible trigger for panic attacks .
7. Sound Applications
Studies have shown that individuals using transport – public or private – to travel daily to the work or college, for example, have increased levels of concern; In the case of those who suffer from panic attacks, this is usually a trigger.
In order to tackle external stressors, experts suggest using audio applications, either to listen to your favorite songs, listen to a audio book or on a meditation paper. This will be able to keep the mind to focus and leave the environment where you are.
How to help someone who has a panic attack
- Be calm: your nervousness can make the person even more complex;
- Make sure that the person has enough space in their room;
- Suggest a walk to a quiet place near;
- Remind the person who panic attacks always end;
- Help them to control their breathing; practice breathing exercises with him;
- Do not ask too many questions and do not validate negative statements;
- Never tell someone to calm or say there is nothing to worry about.
- Stay close: Even if you insist that you need to be alone, make sure it continues in your vision area.
Following some of these steps will help you get some control over that awful moment.