Even the happiest person has his own difficulties that no one knows about. One of the types psychological problems panic attacks are considered. They happen suddenly, darkening the favorable hours of life. A person cannot relax and enjoy the present moment because he needs to be on guard every time. If you are tired of fighting attacks, let's look at ways to “kill” the disease forever.

Why do panic attacks occur?

1. Heredity is the most complex, long-lasting, predisposing factor. If attacks of fear are inherited from you, get ready for a long and difficult struggle with them. To reveal genetic predisposition, you need to ask your maternal and paternal relatives. If they also have problems with attacks, then the situation is clear.
2. There are others serious reasons, for example, an illness associated with inflammatory processes in inner ear, Konovalov's disease, post-traumatic syndrome, hypothyroidism and other diseases. These also include vitamin B deficiency in the body and poor unbalanced nutrition. When a person constantly eats the same food, he develops alarming symptoms.
3. A phobia can also cause panic attacks. If you have certain fears or something might terrify you, you should stay as far away from fires as possible. To combat phobias, it is better to consult a psychologist who will provide comprehensive therapy.
4. Bad habits, poor lifestyle, loss loved one, career failure, quarrels and discord in the family - these and other short-term reasons destroy a person’s psycho-emotional background. Panic attacks can appear as suddenly as they disappear. In such a situation it is worth paying attention special attention for your peace of mind, relax and sleep more.
5. Numerous scientific studies have confirmed that sudden panic attacks most often affect people who are insecure. If you belong to this category of people, look for ways to deal with personal problems. Sign up for training, climb the career ladder, eliminate everything that makes you feel insecure.
6. Sometimes panic attacks appear due to the use of harsh antibiotics, which are addictive or have a number of other side effects. These medications include Ritalin and fluoroquinols. Contact a specialist so that he can prescribe you a different treatment.
7. People who often “lean” on a glass suffer after giving up alcohol severe hangover. This condition is called withdrawal syndrome, which is accompanied by excessive feelings of anxiety, nervous disorders, including panic attacks in particular. In such a situation, it is better to undergo treatment in a clinic; specialists will provide help and support.
8. In some cases, sudden panic attacks may occur due to the so-called hyperventilation syndrome. This is a condition that develops if you constantly breathe full breasts. Under such circumstances, the balance of oxygen and carbon changes. When the lungs hyperventilate, it begins rapid heartbeat, dizziness, all this leads to the onset of an attack.
9. Very often you can observe a situation where panic attacks appear as a result of repeated actions experienced previously. If at that time these very actions caused an attack, then when projecting events, it is possible that sudden attacks will appear again. This feature is called cognitive, behavioral.
10. Antidepressants, stimulants, or other medications can trigger an attack. pharmaceuticals, which were prescribed by a doctor or taken on personal initiative. Other reasons include the use of medications that should not be mixed with each other.
11. It is worth mentioning such an aspect as cardiovascular diseases. If they are present, people realize the complexity of the situation and the possible death. The fear of death drives you into horror, which causes dizziness and sudden panic attacks. To determine accurate diagnosis you need to do a cardiogram of the heart, don’t panic in vain.

Symptoms of panic attacks

1. The main symptom that sends alarm bell to the brain, causing dizziness. Panic attacks contribute to the release of adrenaline, a person feels the danger of the situation and escalates it even more.
2. If you do not overcome this onset of an attack, shortness of breath appears, the heart begins to beat strongly, rises blood pressure, accelerated sweating is observed.
3. Panic attacks have been studied thoroughly, so you can add a few more to the symptoms described above. These are throbbing pain in the temples, a state of suffocation, sometimes heart pain, tightness of the diaphragm, poor coordination of movements, a clouded mind, nausea and vomiting, thirst, loss of real time, severe anxiety and a persistent feeling of fear.
4. It is also worth highlighting that panic attacks can be accompanied by trembling in the hands and throughout the body, aching bones, chills (first feeling hot, then cold).
5. Some people say that the onset of an attack is weakness in the legs and slow deep breathing, appearance of spots in the eyes, loss of vision.
6. Not all people can coordinate and cope with the situation in time. Along with the above symptoms, the most hidden fears and phobias appear. In such circumstances, a person simply loses control over himself.

Consequences of panic attacks

1. As you can tell from the causes and symptoms, panic attacks do not appear on a schedule. They overtake people by surprise, in the most inopportune places or favorable moments in life.
2. What follows after this? Just one attack can contribute to the development of a phobia, fear of people or the street, animals, the dark, or harmless things.
3. People suffering sudden attacks fear, soon begin to avoid the public, withdraw into themselves, become outcasts, lose close environment and like-minded people.
4. If you don't fight the attacks, a personality disorder begins. We are talking about the psycho-emotional environment, which suffers the most. In the absence of outside help, advanced cases are practically untreatable.
5. Colossal self-doubt also develops. It affects appearance, some personal qualities, professional field of activity, relationships with a significant other and children.
6. It is worth mentioning that constant panic attacks lead to sleep disturbances, increasing anxiety day by day, dystrophy and complete refusal to eat. Loss of appetite and dehydration lead to disruption of vital functions important systems and organs.
7. It is interesting that patients with such symptoms do not want to share their problems with relatives or friends. Also, people who are constantly exposed to panic attacks do not try to get a session with a psychologist. All this leads to frustration nervous system.

1. Extremely effective means for panic attacks - infusions based on motherwort, valerian, St. John's wort. Add herbs or soothing extracts to your tea as directed. The result appears almost immediately. Do not overuse medications; they are not as safe as they may seem at first glance. It's better to consult with medical specialist online or visit your doctor for exact dosage recommendations.
2. At the pharmacy you can buy drugs that have a sedative effect. The effect of taking the medication will occur in 20-30 days, so during this period it is worth excluding situations that could provoke an attack. Sedatives They fight insomnia, soothe, but will not be able to eliminate severe neurosis. Prominent representatives are Novopassit and Persen.
3. To sedatives with strong therapeutic effect include tranquilizers. To purchase drugs, you need to visit a specialist in advance and get a prescription. Already with it you can buy “Phenazepan” or “Grandaxin”. At correct technique and in the absence of attack-provoking aspects, these drugs will provide positive impact on the central nervous system.
4. Panic attacks can occur due to vulnerability to depression. If a doctor identifies this condition, he may prescribe antidepressants. Of course, they are rarely used to combat attacks, but if you have depression, then such drugs will be extremely effective in raising morale.

Psychological techniques for dealing with panic attacks

1. Breathe. Certain exercises help you concentrate. When panic sets in, inhale and exhale deeply. Sign up for the section breathing exercises- Pilates. Experienced instructors will teach you how to do everything correctly, so right moment you will use this technique to combat attacks.
2. Relax. If the attacks appeared against the background chronic fatigue, it's time to get some rest. Take a bath more often aromatic oils, sleep more, go on vacation. Psychologists say that 80% of people are cured in this way.
3. Accept the emotions. The method is effective, but requires certain psychological efforts on your part. Become aware of what is happening, get to the bottom of why exactly panic occurs. Mentally eradicate the cause, do not let the attacks take over your mind.
4. Set yourself up. Constantly repeat that you are a strong and purposeful person. Keep a diary and write down all your victories in it. Give a plus sign every time if you managed to prevent panic. This way you realize that you are much stronger than the attacks.

Rules for treating panic attacks

There are some rules that must be followed when treating sudden panic attacks.

1. Train your nervous system, develop “immunity” to stressful situations, do not let extraneous stimuli terrify you. Panic attacks are not a pathology; they can be eradicated if you approach the situation correctly. Don’t beat yourself up, don’t engage in self-flagellation and self-hypnosis.
2. Don't isolate yourself, don't sit at home alone. Under no circumstances close yourself off from your family and friends, they will be able to help you. Spend more time in nature, relax, and don’t get caught up in work. Take time for relaxation: taking a bath, reading, watching funny movies.
3. It has been proven that the right music can lift a person out of depression. It is not necessary to turn it on loudly, just slightly muffle the sound and lie down to rest or do household chores. Try not to sit idle when you feel too depressed. Don't let depression overwhelm you.
4. Bad habits, in particular alcohol and tobacco, destroy the nervous system. It is a mistake to believe that this is not the case. Completely eradicate addictions. Otherwise, you risk experiencing daily and deeper panic attacks.
5. IN advanced cases a person can give up and not fight at all. If you notice that the situation is getting out of control, do not hesitate to seek help from a specialist. Psychologists are needed to help people fight their phobias and fears.
6. Exercise will help release the adrenaline that usually precedes panic attacks. Therefore, be active in sports! Sign up for dancing, start attending gym, skate (roller skate, bike, ski, etc.). IN summer time swim in ponds.
7. Pleasant films will help you fight sudden attacks. cheerful company. But you need to carefully choose the film and the environment so that no one or anything contributes to the development of the attack. Give preference to comedy stories, say “No!” thrillers, horrors, action films.
8. Of course, no technique will be effective if you do not set yourself up in a positive way. When you are in once again If you have disturbing thoughts that usually cause panic, stop. Try with all your might to switch to something else, positive, bright.

How to deal with sudden panic attacks

1. When you feel like you are about to become terrified, close your eyes and relax. Think about good things, then lie down and try to sleep. It is clear that you will not be able to immediately fall asleep. But it won't hurt you to take a nap.
2. Each person has his own song that he sings with pleasure in the shower, while driving a car or while cooking. If you panic, start singing loudly, but the song should not be sad. Give preference to cheerful music, preferably children's music.
3. If acute panic attacks are accompanied by a loss of reality, clouding of consciousness, and a sharp surge of heat in the body, go to the shower and cool down. Or wash your face and the area behind your ears. cold water, then look at yourself in the mirror. Try to catch the moment when panic quickly recedes.
4. You can cope with sudden panic attacks by drinking a mug of hot tea with lemon balm and honey. This drink not only calms you down, but also makes you sleepy. Therefore, most likely you will be able to take a short nap.
5. Make it a habit to massage your palms when panic strikes you by surprise. Press on the membrane that is located between the index and thumb. Press down, count to 5, release. Manipulations are carried out until you calm down.
6. Always carry with you chewing gum. If you start to panic, chew it, your brain will switch for a while. The excitement and numbness will disappear from you, then you just need to pick up this state and be distracted by pleasant things. Call your family, listen to music, do chores around the house.

There are many reasons that you may encounter. They provoke panic attacks again and again, so experts recommend eliminating fires as quickly as possible. Make an appointment with a therapist or use the methods above.

Video: how to overcome fear

Panic attacks (PA) are a fairly spontaneous phenomenon and a person without special training will not be able to cope with them. After all, panic makes it impossible to think sensibly and finding a solution under its influence is extremely difficult. At such moments, it seems to people that a lot of time has passed, but in fact only 5-10 seconds. During an attack, thoughts of death enter the head, a feeling of anxiety and a feeling of fear arises. That is why it is important to know everything about panic attacks and how to deal with them yourself.

Panic attacks often occur with VSD (vegetative-vascular dystonia), which is a malfunction in the autonomic nervous system (ANS) of various natures. There is no need to worry about this syndrome and there are many treatment options that can help you return to a normal rhythm of life.

It is recommended to treat the disease with the help of a course of psychotherapy, but if it is not possible to visit the hospital, then you can cope with panic attacks yourself at home. Methods to combat panic will help alleviate the condition, and sometimes completely overcome the attack. Regardless of the results of treatment, doctors recommend visiting the hospital as soon as possible. After all, only a psychotherapist can assess the severity of the problem and recommend methods of therapy.

A panic attack is often a consequence of neurosis, which occurs due to physical and mental overload. Sometimes the cause of panic lies in a mental disorder, deep depression and the trauma that the child had to endure in childhood. This condition is often diagnosed in people under the influence of drugs.

There are usually several factors influencing the development of a mental disorder, and they are collected in a person’s subconscious. It is often difficult for the patient to understand what the main reason is, because each of them has its own impact on the general condition.

Among the main symptoms of an attack are the following:

• Feeling of lack of oxygen;
• Spasm of the laryngeal muscles;
• Trembling all over the body and chills;
• Overactivity of the sebaceous glands;
• Accelerated heart rate;
• Pressure surges;
• A syndrome of derealization (disturbed perception of the surrounding world) and depersonalization (disturbed perception of one’s own actions) occurs;
• Nausea, vomiting;
• Feelings of anxiety and bad thoughts;
• Stomach spasm.

The feeling of fear experienced is so strong that even the memory of it causes a new attack. Most people don't seek help until the problem gets worse. In such a situation, the patient is constantly attacked by panic and it will be extremely difficult to get rid of it on his own.

Treatment methods

It’s quite easy to figure out how to deal with panic attacks if you go for a consultation with a psychotherapist. He has methods of fighting that are not available to the common man, namely hypnosis and cognitive psychotherapy. Today there is also EMDR treatment, which can be deciphered as desensitization and processing (neurosis) by eye movements.

Basically, a person faces a problem while in difficult situation and often there is no way to see a doctor. First you need to understand that this condition does not require fuss and you need to calm down. Medicines will not be suitable at this moment, because the tablets will dissolve in the stomach in about 20 minutes, which means the attack will already be over. The situation can be corrected by combating panic attacks with the help of medicinal methods. These include various exercises and methods of psychotherapy to stop an attack.

Coping with panic attacks is not easy, but you can help yourself. For this it is recommended:

• Give up bad habits;
• Rest more;
• Get enough sleep at least 8 hours a day;
• Do physical exercise;
• Take a walk in the fresh air every day.

Think about something else

You can help yourself with how to overcome panic attacks through the method of switching attention. During an attack, you need to try to distract yourself from it, for example, look out the window and concentrate your gaze on something external. Sometimes it helps to talk with a friend (on the phone), a movie, or other interesting activities that help you think about something else.

Fighting a panic attack using this method usually significantly reduces the severity of the attack.

Anyone can use the method of switching attention, but it is important to find your support, which.

This could be playing on the computer, solving a crossword puzzle, cooking, etc. Among all possible activities, you need to find exactly what helps most in a particular case. Such support will help you get out of inner world and forget about anxiety by focusing on certain actions.

Treatment through lovemaking

Sexual relationships are extremely important, because according to statistics, people who have regular sex suffer from neuroses much less often. It’s not worth looking for someone just for this purpose and it’s better to reconsider your life, and then start looking for your other half with the goal of building a full-fledged relationship. If it concerns married couple, then over time the passion between people fades away. To prevent this, you need to devote more time to your spouse. After all, couples who make love at least once a week experience more joy from their relationship. Consequently, neuroses are much less common in them.

Correct breathing

A panic attack causes disturbances in respiratory system, provoking a feeling of suffocation and how to deal with it in such a situation remains a mystery to many. According to psychotherapists, you should try to focus on your breathing. To do this, you need to slowly inhale air through your nose, imagining how it passes through the nasopharynx and goes down the trachea, expanding the stomach during a deep breath. Then you need to slowly exhale, gradually imagining how the oxygen makes its way back and exits through the mouth. It is advisable to repeat this procedure until the attack completely disappears.

The reason for rapid breathing during a panic attack lies in the excessive release of adrenaline. The described method is designed to eliminate this phenomenon and can be used in free time to calm the nervous system. It is enough to spend no more than 5 minutes on this procedure per day.

Using a paper bag

Even ordinary paper bag can solve the problem, since you can cope with a panic attack by applying it to your face. Then you need to start breathing slowly into it and do this until the attack stops. This method is based on restoring the gas balance due to inhaled carbon dioxide. If you don’t have a bag, you can breathe into your folded hands.

Meditation

Treatment through meditation is a reliable means of psychotherapy for any mental disorder. Many techniques have been created and most of them are not based on the astral plane and the inner chakra, but on relaxation. Sometimes it is enough to take a comfortable position, close your eyes and imagine a place you have long wanted to visit or some magical land with strange creatures, etc. In such a situation, you need to try to forget about anxiety and fear and completely immerse yourself in your dreams.

Outside Observation Method

It’s hard to think rationally in this state, but you can try to write down your fears and re-read them. On a subconscious level, they will become absurd for the patient and the attack will weaken or go away altogether. This method is quite popular and simple, but sometimes it is difficult to use due to trembling in the hands.

A way to visualize fear

You should give free rein to your imagination and imagine what worries you most. Then you need to destroy the visualization object by any means, for example, incinerate it, eat it, or even launch it to the moon. Awareness of one’s strength can help with this, because in one’s subconscious a person is his own master. When the fear is eliminated, the attack will gradually weaken and at this moment it is advisable to imagine calmness as something pleasant and beautiful. They will need to be enjoyed for at least 5-10 minutes, after which you can open your eyes.

Spiral of Energy

For this method of dealing with panic attacks, you need to identify the cause of the fear and present it. Then you need to imagine a flow of energy moving in a spiral and move the culprit of the panic into it. Next, you need to watch how fear spins clockwise until you feel calm. If the condition does not return to normal, then you can try changing the direction of the spiral.

Natural method of treatment

Sometimes, in order to understand how to cope with panic attacks, it is enough to turn to the elements:

• Earth. It represents stability and security. To take advantage of this element, you need to sit comfortably and feel the reliability of the support and how tightly your feet touch the ground. Then you need to look around the room around you and select 3 objects that should be named out loud, describing the details;
• Air. It helps you concentrate and normalize your breathing. You can take advantage of this element using breathing exercises;
• Water. She is responsible for relaxation. During a panic attack, a person is often thirsty. You should try to think about lemon or other food to improve saliva flow or drink water and at the same time remove the spasm from the stomach;
• Fire. It represents the imagination with which you can think about the positive things in your life. To use it, just think about something good or plunge into your dreams.

The combination of 4 elements represents the usual methods of combating PA, but with an element of self-hypnosis. With the help of their combination, a person can come out of the inner world and feel relief.

Stream of light

The method is based on visualizing a bright and light stream of energy falling from the sky. You should imagine how he touches the head, hands, feet and falls to the ground. Then you need to imagine how the energy makes its way back from earth to heaven, passing through the entire body. You can repeat the procedure as many times as you like. The goal of the method is to increase your significance and calm the nervous system through imagination.

Butterfly exercise

This method allows you to fight PA by simply crossing your arms over your chest. It is necessary that the left hand is placed on the right shoulder, and the other hand, respectively, on the left. Next, you need to lightly tap your hands, imagining yourself to be a butterfly, but if after this the problem worsens, then you should stop doing the exercise.

Treatment with light flux

This method of struggle involves visualizing fear on the patient’s body. It needs to be well imagined and then mentally directed towards negative emotion a powerful stream of energy that should destroy it. This method of self-hypnosis helps to eradicate anxiety and can be repeated as many times as you like.

Dipping fear into a paint can

This visualization technique requires you to imagine your fear and then place it in a container filled with paint. Next, you should drown the negative emotion and to do this you need to mentally stir this jar, looking at how all the fears and worries are toned at its bottom.

Method of transferring a panic attack

R. Wilson came up with this way of dealing with PA and, according to his theory, a person can decide for himself when to be afraid and control the entire process. To do this, it is recommended that immediately before the attack or at its beginning, you begin to convince yourself that in 5 hours you should start worrying, but not now. After the specified time, the conversation is repeated and so on until the fear subsides completely.

There is another method invented by this specialist and it is based on focusing a person on his fear. It is necessary to deliberately think about your greatest experience 2-3 times every day for 2 weeks. During this process, you need to forget about all pressing matters and think only about your fear in order to feel severe discomfort. After 10 minutes from the start of the training, you need to begin to smoothly exit this state. You can do this using breathing exercises and thoughts about the things planned for that day. If you fight a panic attack using this method of treatment, you can achieve significant results. Fear will not seem so terrible, and the feeling of anxiety will significantly decrease.

Panic attacks must be dealt with, because otherwise they will not go away. Treatment methods at home are quite effective, but they only stop attacks and do not treat the root cause. Only a psychotherapist can eliminate the culprit of this condition, so it is recommended to consult with him as soon as possible.

Every person experiencing an attack panic anxiety, trying to cope on his own. This is not easy to do. Internal tension does not allow the patient to comprehend what is happening. Fear takes its toll.

Most clear signs panic - rapid heartbeat, tremors, sweating, chills. The essence of the disorder is that a person cannot immediately pull himself together. Many people claim that at this moment they are on the verge of death. There are circles in the eyes, there is noise in the ears, there is not enough air. Overcome with horror, they try to hide from their condition. After a few seconds, the panic mood goes away, everything around becomes different, only a feeling of devastation remains.

Signs and symptoms

Scientifically, a disease characterized by a panic state is called autonomic dysfunction. The terms "panic attack" and " panic disorder“were proposed by American psychiatrists in 1980. This type of neurosis is now commonly called a panic attack all over the world.

There are few people in the world who periodically suffer from panic attacks. Scientists counted only 2%. But there are patients who experience attacks very rarely. Due to mental characteristics, there are more women among patients suffering from this disease.

Doctors say: panic can overtake a person under any circumstances, at the most unexpected moment. Often, panic attacks catch people during periods of celebrations and festivities. This can happen in a large store, a confined space in an elevator, a cafeteria, a bus, an airplane. The attack lasts from 15 minutes to an hour.

At the moment of increasing anxiety, which in a few seconds will turn into panic, a person experiences:

1. Psychological discomfort caused by fear.
2. Increased heart rate.
3. Weakness.
4. Shiver.
5. Sweating.
6. Dry mouth.
7. Feeling of tightness in the chest area.
8. Lack of oxygen.
9. Nausea.
10. Heartburn.
11. Dizziness.

Everything is floating, the earth seems to be disappearing from under your feet. In some cases, a person, being in a state of panic shock, faints. With panic anxiety, the patient experiences a feeling of imminent death. It seems to him that he is experiencing his last minutes. The patient seems to have a clouding of his mind, he goes crazy, suffocates from horror.

Doctors do not classify panic attacks as mental disorder. It is not life-threatening either, psychiatrists say. The disease, called neurosis, occurs if relapses are quite frequent - up to 3 times a week. At the same time, patients try to avoid being in crowds and confined spaces. They become unsociable, and passers-by characterize the behavior of such people as strange. Against the background of disorders develop different types phobias, including fear of closed and open spaces, fear of insects and snakes.

Causes of anxiety

Psychiatrists include the following sources of panic anxiety:

1. Stressful situations and associated mental stress.
2. Wrong way of thinking (unreasonable fear that something is about to happen).
3. Alcohol abuse drugs, various energy drinks - activity stimulants.
4. Postponing self-analysis, lack of habit of comprehending what happened, drawing logical chains.
5. Chronic lack of sleep.

Most patients do not try to fight the feeling of anxiety that arises. Other people don't see the point in seeking help from a doctor. Shame and unreasonable feeling guilt causes them to suffer attacks and suffer.

Methods for dealing with a panic attack

Panic neurosis can be successfully treated, but for this you need to be patient. It will take more than one month, and maybe a couple of years. It is possible to get rid of panic attacks on your own if, over time, doctors keep the patient under control and he himself learns to deal with stress, anxiety and other manifestations of the disease.

To be fully armed, a person himself needs to study all his precursors of anxiety that are characteristic of a given situation. Forewarned is forearmed! When symptoms appear, it is advisable to give yourself the mindset that the psyche is fully prepared for any turn of events and reactions. Calm should come first.

You need to start the fight by regulating your breathing. It is advisable to control it throughout the attack. Inhale briefly, then hold the air slightly in the lungs and exhale smoothly.

The thought of its imminent retreat will help cope with a panic attack. A person who has determined himself to defeat the disease is confident that it will recede very quickly. It is worth relaxing both physically and psychologically.

You can overcome fear through total control of your behavior. If this does not work, you should always have instructions on hand with a list of rules of behavior during the onset of an attack:

1. Concentrate.
2. Breathe.
3. Calm down.
4. Count to 10.
5. Recite the following to yourself: “It’s safe around you”, “Everything is fine”, etc.
6. Think about something funny or very pleasant.

It doesn’t matter how to deal with an attack on your own, the main thing is to overcome panic. It is advisable not to self-medicate if we're talking about about the use of specialized drugs.

The patient tries to avoid situations in which he might fall into a panic state. But you shouldn't do this.

WITH psychological point vision, you need to try to experience the emotion associated with a negative event until the psyche begins to accept everything as it is.

Scientists are sure that the principle of “boring” is triggered, i.e. a person gets used to the idea that nothing special happens.

Over time, a person will understand that he needs to see a doctor. He will also expect help from close people. They need to be patient and provide full support to the patient.

Medicine possibilities

Treatment of patients with autonomic dysfunction is carried out by psychiatrists using medications and psychological techniques. Drugs that are prescribed exclusively according to a strict prescription alleviate the patient’s condition. At an appointment with a psychotherapist, you will have to talk about everything that worries the person, even if it seems that some points are not relevant.

As soon as the patient begins to experience suspicious sensations leading to a state of panic, he should immediately consult a doctor. Treatment should be started under the strict supervision of a specialist as early as possible. If you do everything correctly and follow the doctor’s recommendations, panic and anxiety states will not return again, and a person will learn to cope with minor stress on his own.

If the therapy is carried out incorrectly, the patient will suffer even more. Incorrect interference with consciousness and the wrong medications can leave an imprint for the rest of your life.

Treatment must be carried out in courses. Doctors do not recommend taking the pills continuously. Some psychotropic drugs are known to cause addiction. To avoid this, you must be under constant medical supervision.

You should not abruptly stop taking medications or switch to new medications. An organism that has not been rebuilt is capable of reacting in the most unfavorable way. Nausea and vomiting may begin. Characteristic features adverse reactions become: insomnia, dizziness, headaches. Fear attacks often return.

Mistakes that alarmists make

People suffering from sudden panic attacks with all the ensuing consequences often start drinking alcohol. They motivate their actions with the opportunity to relax, to move away from pressing problems. But alcohol can only aggravate the situation and turn rare attacks into a constant cycle of panic states.

You should not drink alcohol during treatment. All psychotropic drugs have contraindications prohibiting the consumption of alcohol in any quantities, even tiny ones.

Another mistake people who periodically suffer from signs of autonomic dysfunction is refusing to go to specialists. The condition can worsen and lead patients to suicide, psychotherapists say.

You shouldn’t prescribe for yourself sedatives, which are sold freely in pharmacies. Temporary relief will come, but in the case of a progressive disease, the use of motherwort or valerian tincture will not lead to recovery. You should not take heart medications either.

It is strictly contraindicated to diagnose yourself. This can only be done by a doctor who not only conducts a survey of the patient, but comprehensively examines him. Among common mistakes and the desire to begin independent therapy on the advice of friends who were prescribed drugs by a doctor. Everything is individual. Each case must be considered separately by a doctor.

Conclusion

A person’s dependence on the reaction to a stressful state, panic, is the field of activity of qualified doctors. You should not fight the disease alone, but you can cope with it, and later on your own. If you complete the necessary course of treatment, you can say goodbye to the disease forever.

Among the principles and rules that patients need to adopt are the ability to concentrate, control their breathing during the onset of an attack, count to 10, convince themselves that everything is fine, nothing bad is happening.

For people suffering from this nervous disorder, like panic attacks, how to deal with them yourself is the main question. The essence of this disease is not so widely known among the masses, despite the fact that this problem is very complex and up to 8% of the population are subject to panic attacks. This warning sign, since it points to serious problems in the state of modern society.

Such neuroses are classified as anxious and phobic. The disorder manifests itself not only in internal state person (per psychological level), but also in the form of external, bodily symptoms. Such signs are a disorder of the connection between the human psyche and the soma, and attacks are considered a peculiar manifestation of psychosomatics.

People suffering from this phenomenon periodically experience panic attacks; during the interval between attacks, the person’s condition can be good both physically and psychologically. Seizures may occur in different situations- both at home and in public places, at work, in transport. In such cases, you need to minimize their manifestation, but how to get rid of panic attacks on your own?

In most cases, there are no causes for such attacks; fortunately, nothing threatens a person’s health. When it comes to panic attacks, it is quite appropriate to give an analogy with a sudden thunderstorm and a sunny day immediately after it.

A little history of the study of panic attacks

Even at the dawn of scientific psychiatry, such a disorder was used under the term emotional and vegetative crisis. The disease was considered in the form neurological disorders associated with vascular and neurocirculatory dystonia. In general terms, it was believed that this was a symptom of vascular dystonia.

Subsequently, attitudes toward severe anxiety changed and new terminology was created. There are many terms to define the state of panic attacks, but they have not taken root well in society.

The phrase “panic attack” was first used in the disease registry 25 years ago. Such a loud name immediately gained popularity and began to be widely used not only by ordinary citizens, but also by many psychologists, psychotherapists and psychiatrists.

Modern medicine does not accept this popular term; scientific terminology is used to define the disorder, which sounds like “ autonomic dysfunction" All this is considered in a single complex with causes, manifestations and mechanisms.

But is the name really that important? Neurosis can be called whatever you like, using both established terms, but you need to fight it in any case.

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How do panic attacks occur?

So how do so-called panic attacks occur?

In fact, it is more like someone's attack, the state of panic arises suddenly, it cannot be foreseen. The attack intensifies like an avalanche, the peak period is usually reached in the first 10 minutes, the condition itself can last up to 1 hour, but on average it lasts no more than 20 minutes.

After the disorder comes a feeling of weakness, devastation and lack of strength. This is very unpleasant and difficult for those suffering from this disease, which is quite difficult to cope with on your own. Experience similar phenomena can be varied, but they are always distinguished by a feeling of strong anxiety and threat.

All this manifests itself in conjunction with physical signs. One type of such attack is a panic attack with a feeling of problems in the heart area, discomfort associated with cardiac and vascular crisis. In such situations, blood pressure may rise, but only slightly, by only 100 mmHg. This is a feature of such crises. But this is not hypertension at all, but a nervous disorder.

However, a nervous breakdown out of nowhere can create a panic attack due to the fear of an imminent heart attack or complete cardiac arrest. Despite the fact that medical reasons There is no fear of this; neurosis can make this fear the main one during such attacks. During such attacks, there is discomfort associated with the presence of spasms in the mouth and throat. The spasm can also disturb a person lower, in the middle or even upper chest area. This situation is called hyperventilation.

A person feels a lack of oxygen, difficulty working respiratory tract, the feeling that there is a sharp lack of air, this causes severe discomfort. A person is usually similar situation breathes very quickly, more oxygen begins to enter the body, but carbon dioxide is not excreted into the right quantity. All this smoothly passes into the brain, it is irritated and can often cause even more anxiety and sometimes even hallucinations.

One more characteristic feature panic attacks There are sensations of trembling, parts of the body begin to shake, sweat appears, and a feeling of heat arises in the body. The intestines begin to disturb and bladder, the body in such a situation literally forces a person to go to the toilet.

There are many similar symptoms of this vegetative state; they could be listed for a very long time. In general, probably every person has experienced a panic attack at least once in their life, but if this phenomenon recurs regularly, then it is necessary to take measures to combat this disorder and begin treatment.

What can be done? Is it possible to fight this? Yes, there are proven ways to solve the problem.

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How to deal with panic attacks

A person without medical education can hardly do it himself properly. Often, for consultations, they go to a psychotherapist who will teach how to neutralize such attacks. The main method of treating nervous system disorders has always been psychotherapy.

In order to heal, you first need to understand that similar problems- this is nothing more than the release of adrenaline from the nerve endings.

This is a standard reaction of the body, which is a kind of defensive reflex.

Is it possible to treat a disease through external intervention? It is worth knowing that psychotherapists often prescribe various antidepressants and anxiolytics to patients. They can be purchased at any pharmacy, but you must carefully read the specialization of the drug, and ideally consult with a specialist, because it is difficult for an ignorant person to determine the form of the disease and what specific medications need to be taken.

In cases where medications are not a viable option or they simply do not help as much as needed, there is another option. The person must help themselves control the panic attack on their own.

Self-therapy is also an acceptable way to fight; it requires two things - patience and time. You won’t be able to get rid of the disorder quickly on your own; it takes months of practice. Gradually, panic attacks will begin to weaken and occur less frequently. The most important thing is that they can be controlled, not the attacks will control the person, but the person will control his nervous disorder.

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Ways to control panic attacks

There are several ways to control this nervous disorder, but the most effective approach to solving the problem is to control your breathing first. This allows you to regulate hyperventilation during panic attacks. Occurs due to hypercapnia used by humans - an increase in CO2 in blood vessels body. Long-term practice helps to interrupt the endless stream of vegetative crises. Attacks become less frequent and, what is very important, pass easier and faster thanks to the person’s control over the disease.

When starting to practice breathing control, it is best to start practicing at home, which will help control attacks in public places in the future.

The principle of operation is very simple. First you need to slow down your breathing, imagine as if you are under water and try to breathe less. It is best to increase your breathing rate to 4-5 inhalations and exhalations per minute. This gives confidence, during the next attacks there is no previous confusion, the person, instead of panicking, will try to stop the attack. After several weeks of practice, the first successes will appear.

During initial panic attacks, if a person feels discomfort in the chest area or increased heart rate, you need to start the exercise. Moreover, this must be done regardless of location, at home, at work or elsewhere public place. Neglecting control over panic attacks will not lead to positive results. You don’t need to pay attention to those around you, nothing will change anyway. The only thing a person can do in such a case is to fight with all his might.

Three years ago, at the age of 30, I had hypertensive crisis. I went straight from work to the hospital. I was examined, but the reasons high pressure never found. After that, I was very scared and began to invent all sorts of ailments for myself that doctors had no idea about.

As in the novel by J.K. Jerome, I - in my own opinion - had everything except puerperal fever. I went around the clinics for the tenth time, terrorizing everyone possible doctors. On the advice of friends, I went to see a fortune teller. The extortionist said that I only had time to live. They say I have a very strong evil eye on me, and only a large sum of money given to her will save me. Her husband then almost killed her.

I started having panic attacks and began to choke. I was able to walk through underground passages only while talking on the phone with my husband - it was easier for me.

And then I stopped sleeping. I slept for about 30 minutes in the morning. This went on for almost six months. I walked around like a zombie, with black eyes.

I went to a psychologist for almost a year, took antidepressants, learned everything about ways to relax

Classical anxiety neurosis. Not fatal, but very unpleasant. But it was even worse for my husband. If the level of demands on me at work dropped a little, then he, who helped me at night, had to give his fullest during the day.

At the same time, I continued to work. And I worked as the head of the logistics department, controlling all cargo flow for a large importing company. And although the root of my problems was obvious - my nervous and very stressful work, I could not give up the financial component.

I was constantly looking for the reasons for my condition. I read everything I could get my hands on: Louise Hay, Sinelnikova, Osho, “Reality Transurfing,” books on psychology and, of course, your magazine. I went to a psychologist for almost a year, took antidepressants, learned everything about relaxation methods: from Jerkobson relaxation to holotropic breathing. I read positive affirmations: self-hypnosis formulas that help a person adjust his consciousness to a positive wave.. I signed up for yoga and fell in love with it, started meditating twice a day, practicing breathing, and drawing.

It started with the fact that I completely stopped wearing black in clothes.

And gradually - not in one month - my fears began to recede. It started with the fact that I completely stopped wearing black in clothes. And if before this my wardrobe was all gray and black, now my favorite is coral! I have glasses, a bag, scarves, shoes and nail polish in this shade. I have a lot of outfits in pastel colors: fashionable shades of nude, blue, pistachio. Now I physically feel how dark tones oppress.

Every morning I started with a “Sun Salutation” exercise - a cycle of yoga exercises - and breathing exercises.

I, like the heroine of Elizabeth Gilbert’s book “Eat, Pray, Love,” only walked on the sunny side of the street. Over time, I learned to sleep without pills and relax quickly.

Now I enjoy every day I live. (As corny as this may sound.)

I have a beautiful breakfast on a tray and drink the most expensive coffee with cream from a beautiful mug.

I smile often and pay more attention to other people.

I'm talking to friends again. But on the days when I felt bad, I closed myself off and didn’t care about anyone.

I look at the world with wide eyes, expanding my horizons. I say: “Yes!” everything new and interesting.

I know that all difficulties are temporary. And most of them are in our heads.

I don't watch anymore medical programs and I don’t read the relevant sites on the Internet. I no longer carry a ton of medications with me, from validol and captopril to stimatone (an antidepressant). I believe in myself, in fate, in goodness.

What about work? I quit my job on New Year's Day. I realized that I had reached the limit of my capabilities. Now family, good health and good mood. What about money? The money will come. But fortunately this has very little to do with it. After all, the main thing is you and your beloved loved ones.

I quit my job previous job. Now I am a freelancer and translator

Now I am a freelancer and translator. I write articles and even a book. Registered as individual entrepreneur. I perceive every day as a luxurious gift of fate, in which there are many precious and touching moments. I try to be outdoors more.

Now, when my beloved husband comes home, he has dinner with delicacies prepared by his wife, and not with products from the nearest deli. Our relationship has changed in better side. If before I came home late and then spent another two hours coming to my senses, talking about the events of the day at work, now I, resting my cheek, listen attentively to my husband. Before he comes, I do meditation. And in the evening, a satisfied, relaxed wife awaits her husband. Sex? Much more often and with pleasure, and not wandering around in thoughts somewhere at customs...

And my wonderful husband, love of life, yoga and your magazine helped me find and understand myself, live better and breathe deeply.

Why is this happening?

Arina Lipkina, psychologist

Panic disorder often develops as a reaction of the body and psyche to stress, to exceeding our capabilities. In this case, the reader good combination for treatment: your own active approach to mastering relaxation practices, searching for individually working methods, reading literature (information, influencing thinking), quitting your paid job (which not everyone decides to do and that not everyone can afford) and new activity freelancer - with the support of her husband, I assume.

The author of the letter has put a lot of effort and is now supporting new image life and attitude towards one's mental health. The person did not just take pills and hope for a miracle, or that “it will go away on its own.” This deserves praise and respect - not everyone is capable of such work on themselves without outside help.

We may not always realize that we are in severe stress, but our body gives signals when resources are running out. Panic attacks are one such signal. Their symptoms are extremely unpleasant. An attack can catch you anywhere - at work, on the subway or in a car.

1. Drink 100–150 g of cold water.

2. Start saying everything you do out loud. Talk to yourself, support yourself, encourage yourself.

3. Do a deep breathing exercise, you can use the MyCalmBeat app.

4. If you are in a car or no one can see you, turn on the music and start singing.

5. Rub your hands until your palms feel warm, shake your hands (as if you want to shake yourself off), it’s good to have a studded massage rubber ball for your hands with you. Squeeze the ball and roll it between your palms.

6. On the contrary, try to cool your face. You can open a window in the car, turn on cold air from a simple table fan indoors, wash your face several times with cold water, and use a spray bottle of water outside.

7. Completely relax your body (if possible, it is better to sit or lie down), as if it has become weightless, airy, close your eyes, turn on the music. Carry headphones for your phone and a music collection in your phone.

8. Switch your mind to solving problems: if you are driving, look at the map and think about how you can create a route yourself without a navigator (anywhere, to another city). Teach foreign language, repeat words and phrases previously recorded on a voice recorder or in an application on your phone. Carry a crossword puzzle or work/school notes with you. You can draw or paint blanks (coloring books). A regular game of Tetris also takes your mind away from the attack.

9. If possible, call/start talking with someone about something pleasant and preferably exciting, so that the topic affects you emotionally positively.

10. If there is an animal at home, touch and talk to it. Contact with animals in general helps a lot. With your own or with strangers.

11. Start chewing gum (preferably with menthol).

12. As soon as you feel that it’s getting at least a little easier, tell yourself: “I’m in charge here, this is my body, I control it, it (body, brain) decided that I need a lot of adrenaline now, so no, thank you.” , no need, I'm fine. I control, I manage, my condition is stabilizing. I own my body, my thoughts.”