What should I do if I panic in different situations?

Quite often many of us cover such moments when it becomes scary for an inexplicable reason, there is panic, a feeling of anxiety. This condition can have a different duration: someone who passes in a few minutes, and who does not let go for several hours. This is nothing but a panic attack. What to do in this situation, we will understand our article.

The concept of panic attack

If you listen to the explanation of doctors, then such attacks are the response of the body to stress, to aggressive manifestations of the external environment. Such attacks are most often experienced by people who have a weak nervous system. They are very sensitive to the whole negative. For some time I still manage to restrain myself, but there comes a time when it is simply impossible to hide from a panic attack. And, according to doctors, anything can become a trigger mechanism.

Quite often, such seizures begin, it would seem, for no apparent reason. In this they resemble vegetative vascular dystonia. Let's understand, how does a panic attack manifest itself , what to do at the moment of an attack?

Manifestations of panic attack

To with 100% certainty that a person suffers from panic attacks, several factors are necessary. When the attack begins, you can observe the following symptoms:

• The heart begins to beat harder.
• The pulse rate increases.
• Sweating appears.
• There is a feeling that there is not enough air.
• Inside there is a feeling of incomprehensible anxiety and fear.
• Trembling of limbs.
• There is a chill.
• There may be pain in the chest.
• Some experience the fear of death.
• Appears nausea and dizziness.
• There may even be a faint.
• It feels like you are going crazy.
• There may be numbness in the hands and feet.
• Through the body runs through the heat, then cold.
• Some people at this time begins to ache stomach.
• There is a visual or hearing impairment.
• Convulsions.
• Violated gait.

If a person manifests several symptoms at the time of an attack, then it can be argued that he has panic attacks. The question arises: for what reason do they appear?

The causes of the development of panic attacks

Modern medicine is not yet able to explain the manifestations of the human psyche. Our brain is still a mystery in many of its manifestations. To know how to cope with panic attacks, you need to find out their cause. They can be divided into several:

1. Quite often a person is in constant tension from the inability to solve a problem. She gnaws and pursues, panic appears that it is impossible to solve it - and now one step before the panic attack.
2. If there is some not very pleasant event that a person is afraid of, and if once the body has experienced fear, then this reaction is remembered and reproduced in a convenient case.
3. Unwillingness to face someone or anything may also result in a panic attack.

Often it is enough to understand what is disturbing you, to try to neutralize this factor, and panic attacks cease to arise.

First aid during a panic attack

If you are often visited by such situations, then you should know what to do in a panic attack. We must learn to deal with it. Here's what you can do immediately:

1. If there is a sense of lack of air, then take any package and make it a few exhalations and breaths. Try to do it calmly.
2. Smiling through strength is also capable of improving the situation.
3. Try to concentrate only on your breathing, count up, inhale longer or exhale.
4. Try not to focus on your feelings, look at the objects around you, start counting the steps or cars passing by.
5. If you are indoors surrounded by people, situations that provoked panic, then get up and just walk away.
6. Talk with your doctor, maybe you should drink a course of sedatives.
7. You can visit a psychologist who will teach you what to do in a panic attack.
8. It is necessary to try to convince oneself that in such situations do not die.
9. Find a lesson for yourself, which will distract from negative thoughts and help relax the nervous system.

Ways to get rid of panic attacks

Many believe that if they have begun to attend severe panic attacks, what to do, they do not understand, then they have a direct path to the psychotherapist's office. But there are several psychological techniques that will help if not completely rid of this problem, then significantly reduce it. They can be used not only at the time of an attack, but also in advance, if, for example, you know that in the elevator you always have fear and panic begins.

Let's take a closer look, what are these techniques that will help you put your nerves in order.

The first remedy is relaxation

Our emotions directly affect our physiological state. If there is fear, then he immediately fetters our muscles, they are paralyzed by it. If you already have a premonition of a panic attack, you need to reduce muscle tension, which will reduce the likelihood of panic. You just need to relax them, but this skill is not by everyone, it should be learned. Many of us, strangely enough, do not even notice that their muscles are in constant tension.

You can learn special relaxation techniques, good help in this are yoga classes, auto-training.

All these techniques require preliminary training, they must be dealt with regularly, if you often succumb to panic and fear. Only then at the right time you will be able to cope with the situation.

Proper breathing in the fight against panic

In a state of rest and with a balanced state of the nervous system, the person's breathing is smooth and superficial. When a panic occurs, it becomes discontinuous and rapid, or it may even die. At this point, a large amount of blood flows into the muscle fibers with oxygen and nutrients, as if preparing them for attack or flight.

But often rapid breathing provokes weakness in the body, noise or ringing in the ears, dizziness, and these symptoms can themselves provoke a panic attack. If you control your breathing, then such consequences can be avoided. If you are overtaken by panic, you must:

1. Collect more air into the lungs.
2. Try not to breathe, but your belly.
3. Breathe in through the nose, and exhale through the mouth.
4. Breathe into four accounts, and exhale at 6.
5. So repeat until the breathing is completely normal.

Without a special training, it will be difficult for the first time, but with time the workouts will give their results, and you will be able to cope with your lost breath more easily.

Distraction as a way to get rid of a panic attack

If panic occurs, a person begins to listen to his condition, and this further aggravates the situation. He controls the breath, it seems to him that he suffocates, that the heart beats not so. Experiences about their condition only make the attack even more pronounced, and a vicious circle is formed.

To prevent this, we must try to shift our attention to the world around us from our sensations. You can simply consider the surrounding objects or try to describe in detail what you see. This will help to escape from yourself and gradually the panic will recede. This applies to absolutely any place and time of panic attack.

Panic in the plane

There are quite a few people who are not so afraid of anything, like flying in an airplane. Of course, if you can go on a train or a bus instead, then it's good, but if flight can not be avoided, what can you do then? The first thing you can advise to prepare beforehand for the flight:

• Do not look in front of the road fearful reports of accidents and accidents.
• Take with you something like a talisman, thing or thing, which, in your opinion, bring you luck.
• Eat well before the road.
• You can talk to the stewardess before taking off, it will help you overcome fear.
• Think only of the good.
• For distraction, you can take a book or a player with you to listen to music.

But what to do in a panic attack, if all the measures did not help?

1. Excellent can help control your breathing. We have already spoken about this earlier.
2. In advance on the player or in the phone, write down melodies for relaxation, at the moment of panic they will be at the right time.
3. I caught a panic attack on the plane - what should I do? The freeriding technique will help. To do this, you need to stock up on a pen and a notebook and write down all your thoughts. It helps to calm down.

If you plan everything in advance, you can avoid panic or survive it with less loss for your nervous system.

Panic attacks during pregnancy

What to do in such situations and how to cope, future moms do not always know. If even before an interesting situation a woman was subjected to panic attacks, during pregnancy it happens that they do not bother her, since the head is completely occupied with another - thoughts about the future baby.

But everyone knows that the state of pregnancy of many women makes it even more alarming, which means that there is a risk that panic attacks will become frequent visitors.

Doctors advise future mothers to visit a psychologist or psychotherapist beforehand in order to prepare in advance for such situations and know how to behave. Do not forget about the ways that will help to cope with the situation:

• Breathing exercises.
• Relaxation.
• Distraction from your sensations.

During the gestation of a child it is undesirable to take medication, so it is better to abstain from taking tranquilizers, especially without the doctor's recommendation.

From the information it becomes clear that all categories of people can be subject to anxiety and fear attacks regardless of gender and social status. What to do during the panic attack, we considered above, the proposed techniques and methods are suitable for everyone, not just for pregnant women. If the future mother in this difficult period for her will be surrounded by caring and loving people, then the reasons for panic attacks will be much less.

How to prevent panic?

Since the causes and mechanism of panic attacks have not yet been fully clarified, there are no specific recommendations for their prevention, although doctors can advise the following:

1. To lead an active way of life: it has already been proved that the lack of endorphins, which are produced at the same time, is a frequent cause of an attack.
2. Try to stay calm at all times, study relaxation techniques, learn to control yourself and cope with emotions.
3. Strong tea or coffee can lead to rapid heartbeat, so their consumption is better cut.
4. Eliminate alcohol from your life, its reception can provoke quite unexpected reactions of the body, including fear.

If you are not helped by any methods to cope with the panic, it is better to visit a specialist, so as not to aggravate the situation even more.

Of course, in our time it is difficult to remain calm and balanced, but each of us should strive for this, then we will not have to think about what to do in a panic attack, you will not give chance to overcome your fear and anxiety. Be healthy and take care of all kinds of adversities.