{"id":5864,"date":"2021-05-26T22:42:15","date_gmt":"2021-05-26T22:42:15","guid":{"rendered":"https:\/\/www.mindspa.me\/?p=5864"},"modified":"2021-05-26T22:42:15","modified_gmt":"2021-05-26T22:42:15","slug":"panic-attack-how-to-help-your-body","status":"publish","type":"post","link":"https:\/\/mindspa-dev.ru\/es\/panic-attack-how-to-help-your-body\/","title":{"rendered":"Panic attack: how to help your body"},"content":{"rendered":"
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Panic attack is an «emergency» mode which is turned on by the person\u2019s psyche. It is a reaction to danger — real or (most often) imaginary. And you need to learn how to get out of this regime, preferably with minimal losses.<\/p>\n\n\n\n

Of course, what we describe here will not address the root cause: for now, we are treating symptoms rather than the disease. But the «disease» itself needs to be treated with the help of a psychotherapist. It will take some time, and this process begins with a search for the reasons for the \u201cstrike\u201d declared by the autonomic nervous system. But you are not going to suffer from a runny nose until the allergy ends: you need to take urgent measures and make your life easier. Even more so in the case of a panic attack — it is much more painful than a cold…<\/p>\n\n\n\n

Now we know the very essence of the process of formation of a panic reaction, and this gives us an important understanding: in order for PA to stop, we need to reduce the existing tension (in the thoughts, in the body, in the emotions) and switch off the reaction that has already begun. This is what all the coping strategies are aimed at. If panic attacks still happen to you then you probably already know some ways that help you when you get overwhelmed.  And you can also probably list of certain techniques that do not work for you, so it’s time to expand your arsenal.<\/p>\n\n\n\n

The general rules of self-help during a PA are the following:<\/strong><\/p>\n\n\n\n

— get grounded. Literally, feel the ground under your feet, every square inch of your feet touching the floor. Note your sensations, focus on them. <\/p>\n\n\n\n

— try to bring yourself to reality: who am I, where am I, what\u2019s the time, where am I standing or sitting, what is going on around me, what do I see and hear, what are the sensations on my skin.<\/p>\n\n\n\n

— get warm: if you can, wrap yourself in a blanket or in a large sweater. Get a heating pad. This will help you get your blood moving through your limbs and around the whole body. <\/p>\n\n\n\n

— manage your breathing, focus on it. Breathe in the corners of an imaginary square: inhale on the count of four while looking at one corner, look at the next corner and hold your breath, exhale in the next corner on the count of eight, hold your breath and move your eyes to the next corner. Breathe into a paper bag. <\/p>\n\n\n\n

— choose any object. Look at it very attentively, mentally (or aloud) note all the little details of it. <\/p>\n\n\n\n

— try convincing yourself that this is just a panic attack, you are not going crazy, you will not get sick nor die. It is unpleasant, but not dangerous. It will be over soon. <\/p>\n\n\n\n

Now, let\u2019s consider these methods in more detail.<\/strong><\/p>\n\n\n\n

Let us start from the key aspect. What is always affected during a PA? Breathing, of course. Recall any instance when you experienced nervousness or anxiety. Your breathing becomes shallow and fast. Just noticing this change makes you even more nervous. Any changes to our psychological or emotional state affect our breathing.<\/p>\n\n\n\n

The good news is that we can influence our breathing, especially if we practice a little bit.<\/p>\n\n\n\n