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A panic attack Sudden skill is characterized by a fear of the end, often experienced as loss of control at the heart attack or death. This intense fear is accompanied by physiological changes such as dizziness, headache, fast heartbeat, rapid breathing, and sweating. a panic attack . Are there any ways to stop a panic attack ?
How to Stop Panic Attacks
Try the right way in an outbreak a panic attack .
1. do not run away
If you are having a panic attack Do not run away in social spaces. This will make your story elementary worse. For example, you will avoid social spaces in the future because you are wary of others. panic attack in such a place.
Instead, make an effort to measure, focus, and be present. Controlling your signals, such as checking your breathing, helps. Be grounded until this great sense of fear is gone.
2. focus on what you are actually doing
The key goal to stop a panic attack or even prevent a panic attack Stay there from the moment you begin to think. Concentrate on what you were doing before you feel anxious and panicked.
If you are alone, just sit and focus on your personal body. Concentrate on the pressure of your shoes and feet, your head leaning against something, the material of your clothing, etc.
3. nature
How to stop a panic attack ? If you are struggling to stay in it and overcome your own fears and concerns, grounding may help. You can ground yourself in something concrete, what abstractions do, and certainly help you stay there.
For example, you can use ice cubes. For example, you can squeeze yourself because ice cubes are not readily available. As you continue to squeeze yourself, you will usually experience pain. The pain you experience will certainly help you come back to reality, stay focused, and be present at the same time.
4. manage your breath.
A common symptom of a panic attack This is a sharp, small breath. This will begin to feed you attack Further. If you can keep control of your breathing, you can help the symptoms and manifestations a panic attack normal again as soon as possible.
If you continue to control your breathing, your heart rate, blood pressure, sweating, and all other signs a panic attack Return to normal. Here are some recommendations to keep your breathing under control
- Take deep breaths and try to maintain them for as long as possible. This way you reduce the feeling of not being able to breathe, but at the same time you balance the amount of air and carbon in your body.
- Breathe deeply and slowly.
- Try to wind in your own diaphragm. To do this, you can sit on a stool and place one hand on your bust and the other slightly below your rib cage.
- Breathe slowly and deeply through your nose and try not to spare the rest of your body as much as possible. Concentrate on your own breathing and try to relax.
- Method 5-2-5 is recommended even if you are trying to keep control of your breathing in case of a panic attack The Veldetie method consists of breathing through the diaphragm in the direction of 5 seconds, holding the breath in the direction of 2 seconds, and breathing for 5 seconds. This method should be repeated 5 times. 5.
5. talk to yourself
Each time you can talk to yourself about what actually happens, what does not need to happen and what does. for panic That there is no real life threatening story that has led you several times, and in the direction of a few minutes, everything will be very good as soon as this big shock is over.
6. take your doctor-prescribed medications.
How to stop a panic attack ? In order to stop and prevent panic attacks Periodically, you should take all medications prescribed by your doctor on a regular basis. The usual medications used for this are benzodiazepines, selective serotonin Re shot inhibitors (SSRIs), etc. Benzodiazepines such as lorazepam, diazepam, and alprazolam are generally recommended.
These medications relieve symptoms a panic attack for 10 to 30 minutes. Substances such as oxazepam and clonazepam have a slower start, but their effects last longer than those of the above drugs. Benzodiazepines are often prescribed in smaller doses on an ongoing basis until the effects of the drug are resolved. the panic attacks More manageable and treatable with other modalities.
7. remember progressive muscle relaxation techniques
How to stop a panic attack ? Progressive muscle relaxation methods can be helpful. Modern muscle relaxation methods are calculated to help prevent long-term fear and may also help someone overcome fear and stress on a daily basis.
Lie down and relax yourself and your body at the same time. Begin to work on the muscles by tensing them and letting them go again. For example, start with an arm, then go to the other arm, window, neck, jaw, face, bust, back, legs and feet. Take the necessary time to relax. Remove all effort from your body.
