Follow the regime. Be sure to get enough sleep, and listen to your body. If the average person should sleep for 6 – 8 hours, this does not mean that that is how much time you need to sleep you. Follow the diet, do not abuse oily and fried foods, include in your diet more fruits and vegetables. Reduce the amount of alcohol and coffee, quit Smoking.
Learn to notice the first signs of a panic attack – when the heartbeat is just starting to become more frequent. Try to leave the place that caused you the panic out of the crowded room, get out of the crowd at the city celebration. If you are not able to do it, resort to respiratory gymnastics. Take a short inhale, then hold your breath, then slowly exhale. Continue to breathe as long as the panic attack will not back down.
An anxiety attack you have is not the first time, you're prepared for it, it will last a few minutes, you know that ultimately nothing bad will happen, you can handle it. Repeat this during the attack, and these minutes will not seem so scary.
If during a panic attack next to you is close people start to tell him about your feelings. As you have a beating heart like you run cross, as the ground was slipping from under his feet. If at this moment you are alone, describe your feelings to yourself.
An anxiety attack is much easier to prevent than to overcome. Try to avoid stress, do not try to suppress negative emotions, to take life easier. If necessary, visit a therapist. It will help you to find the reason why you are having panic attacks, and tell us what methods you will be easier to cope with it.
Advice 2: Causes and symptoms panic attack
A panic attack manifests as sudden, sharp, but occasional bout of fear and panic, resulting in different physical reactions. Panic attacks were once considered mere signs of stress disorder. But modern science considers them real disease is, fortunately, treatable.
Signs and symptoms of a panic attack
Panic attacks begin suddenly, at almost any time and regardless of what a person is busy. A panic attack can cover a patient at home and at work, in transport and shopping centre, it can start even in your sleep. For panic attacks characterized by the following signs and symptoms, which can manifest as all at once, and several times:
- a sense of imminent danger, impending doom;
- fear of loss of control over the situation;
- unreasonable fear of death;
- frequent palpitation;
- shortness of breath;
- chest pains, headaches, cramps in the abdomen;
- weakness and dizziness;
- the inability to inhale and swallow;
- sudden weakness;
- nausea and dizziness;
In your own words an attack usually describe as: hard and fast heart beating, legs numb, drove to her throat lump, dark eyes, covers a great fear.
Panic attacks usually last from 5 to 20 minutes, reaching a peak and then going down.
During a panic attack often happens that scientists call depersonalization. One feels so helpless, and the situation is uncontrollable, that he would have removed himself, plays the role of observer, leaving his own body. Instead of relief, depersonalization brings to the situation even more confusion and disorientation.
One of the most unpleasant side effects panic attacks – the fear that they may be repeated. Because the patient is unable to learn. when it happen the next attack, he begins to fear leaving the house, losing the sense of security. If untreated, panic disorder can lead to social isolation, depression, suicidal thoughts, and phobias.
Caffeine, alcohol and drugs can be a trigger for panic attacks.
In people prone to panic attacks on a regular basis, diagnose panic disorder. This diagnosis except the attacks is also associated with constant feelings of anxiety and concern experienced by patients.
The causes of panic attacks
Scientists do not know what is the reason that causes panic attacks. Studies have determined that in such attacks involved the natural mechanisms responsible for the natural reactions to danger, but why the "alarm" is activated for no reason is still unknown. It is believed that panic attacks there is a genetic predisposition, but also know that the attacks usually affects people with violent, choleric temperament, and those whose psyche long time experiences stress.
Risk factors for the occurrence of panic attacks are death and serious illness of loved ones, significant stress, traumatic events such as disaster, abuse.