Treatment of VSD - treatment of vegetative-vascular dystonia. How to help someone with a panic attack. Take a contrast shower or bath more often

Panic attacks: how to fight on your own, how to learn to get out of this state when there is very little strength, there are no people nearby who could understand us?

Often we simply do not want to “open up” to strangers, seek help from specialists, and try to figure out our condition on our own. We don’t want to worry our loved ones...

In this article, we tried to select for you the best recipes that will help you overcome critical moments in life on your own. To understand how to cope with a panic attack, let's understand its nature.

Unmotivated fear: a state of the body or an insidious ailment?

Panic attack (PA) is a type of anxiety disorder that is a neurotic disorder closely related to stress. Malaise occurs abruptly, unexpectedly, without any visible prerequisites or motives. Lasts no more than 10-20 minutes, quickly stops.

What happens in the body? Our “instinct of self-preservation” may perceive any situation as particularly critical. In response, the body mobilizes all resources with lightning speed, and a colossal surge of adrenaline occurs. Enormous tension is created, but no release occurs.

Consciousness at this moment can be compared to a computer program. It begins to conflict with instinctive manifestations and “freezes,” and the body, deprived of control, becomes numb. It takes some time to release unnecessary stress.

This is interesting: Jean-Martin Charcot, the founder of the doctrine of the psychogenic nature of hysteria, was the first to attempt to systematize nervous-like conditions. In 1980, the term PA was proposed by the US Psychiatric Association as the main manifestation of panic disorders.

Despite the lightning-fast deterioration in well-being, it is possible to track the cascade of reactions that occur in the body.

How does paroxysmal anxiety occur?

The heart rate increases sharply.
There is a feeling of growing, “wild” fear.
It becomes difficult to inhale, there is a feeling of “a stake in the chest.”
Thermoregulation is disrupted - chills occur or perspiration appears.
Excessive urination occurs.
There is a feeling of tingling in the arms and legs, throbbing pain in the back of the head, pallor (marbling) of the skin.
Trembling of limbs.

For a person who often experiences panic disorder, the symptoms are always painful and frightening. Also, an attack of fear and panic may be accompanied by:

internal trembling and nausea,
pre-fainting state,
fear of committing an uncontrollable act,
confusion of thoughts,
fear of dying, etc.

A person often does not understand where he is, what is happening to him, or what needs to be done. Because of this, doctors recommend that patients stay put.

Advice: You want to finally understand how to get rid of panic attacks quickly and forever. Realize that overwhelming fear is just an illusion and does not pose any danger to your life.

Mechanism of PA formation

Scientists are trying to thoroughly understand the mechanism of anxiety outbreaks and find out their causes. This is the “key” to understanding how to prevent their recurrence. There are many assumptions affecting both physiological and social aspects.

So, the supposed causes of the attack:

Catecholamine.

The hypothesis is based on the fact that the level of active substances catecholamines (adrenaline, norepinephrine, dopamine) produced by the adrenal glands increases in the blood. Under their influence, blood pressure increases, blood vessels constrict, and the nervous system is stimulated.

Genetic.

Some researchers consider genetics to be the “culprit”. In support, there are facts that every fifth victim has relatives suffering from a similar illness.

Psychoanalytic.

The founder of the hypothesis, Sigmund Freud, believed that the core of fear (anxiety) lies in the internal conflict, existing pressures, and limitations. Thus, obstacles to sexual energy give rise to physical tension, which at the mental level turns into anxiety.

Cognitive.

Its supporters believe that the condition is caused by an erroneous interpretation of sensations. For example, heartbeat may be perceived as a threat to life. Further incorrect fixation of sensations leads to the development and repetition of unmotivated fear.

Behavioral.

Seizures are triggered by external stimuli. For example, a rapid heart rate may be caused by a dangerous situation. Subsequently, the conditioned reflex outbreak can be repeated without a threatening situation.

Panic doesn't go alone

Various illnesses are often fertile ground for the emergence and development of anxiety, including:

diseases of the cardiovascular system, including vegetative-vascular dystonia;
physiological conditions, including pregnancy and childbirth;
endocrine diseases.

VSD with panic attacks have a number of similar symptoms, the main of which is a piercing fear of death, diarrhea and nausea. With cervical osteochondrosis, factors accompanying anxiety disorders can also be observed - dizziness, increased heart rate, etc.
Such symptoms should be taken into account if we want to overcome an unpleasant illness without turning to doctors. How to get rid of panic attacks on your own? More on this later in the article.

Restoring the rhythm of breathing

Are you worried about panic attacks? How to fight on your own if it seems that the whole world is busy with its own affairs and you are alone with the disease? Do not despair! Learn a few proven breathing exercises and the insidious outbreak will surely fade away. Healing exercises will also help if you have painted everything in dark tones and are overcome by inexplicable sadness and blues.

Breathing 4X4. Before exercise, shake your hands lightly to relieve excess tension. We breathe under a slow count. For the first four counts, we inhale the air smoothly, as deeply as possible, for the next four counts, exhale as smoothly as possible.
We breathe with the help of a bag. Take any paper bag (for example, from a supermarket). Press the bag tightly against your face so that your mouth and nose are inside. Inhale and exhale the air from it evenly and calmly. Make sure that no outside air gets into the envelope.
Breathing into the palms. You can simply breathe “into your cupped palms.” The technique is the same as in the previous exercise.

Advice: Try to master . Want easier exercises? Strelnikova’s breathing exercises are for you. Regular exercise will give you peace and joy. Breathing practices will also help overcome psychological stress.

We rejoice

At home, in a store, on a train, in the subway, you feel like a panic attack is starting - what to do? Remember that any difficulty will recede if you are not afraid, but sincerely happy! Yes, yes, you should not panic, but rejoice! I just can’t get out of it. And again the answer is to rejoice!

So, let's learn to have fun in a difficult situation:

Let's smile! You can just do it to yourself. Scientists have long proven that smiling causes the production of serotonin, the hormone of happiness. Pleasure and panic are nonsense. Panic will disappear, good health will return. Be sure to try this completely simple and effective method!
We remember (read, listen) jokes, anecdotes, funny stories. Make a joke about approaching danger or lingering depression. It’s great if you come up with a joke about your anxiety in advance. At a difficult moment, say it out loud several times. At first, it seems unrealistic, ineffective, difficult. But why not try?

Mastering meditation

Meditation helps many people cope with an approaching illness. On the Internet you can find many recommendations from experts, listen and watch videos.

If you don’t want to delve deeply into the process, close your eyes and try to concentrate on your breathing. Mentally “travel”, “draw” rivers, forests, lakes in your imagination... “Watch” the clouds floating in the sky, the sea tides...

With the help of such a simple technique, you can calm down and “slow down” the impending excitement.

Strengthening the situation

There is a paradoxical method that requires a certain amount of courage and preparation. Its essence is to intensify the attack. At first it really becomes more powerful (you are completely immersed in it), but very soon the opposite effect comes - the disease recedes.

Let's create

Do you know how to fight panic attacks with creativity? This is extremely interesting! Try to depict your fear on a piece of paper using colored pencils (paints, felt-tip pens). Add details to it to make it funny.

You can transfer your anxious thoughts to music. Listen to the sound of the melody, the strength of the sound, the words... Your task is to transfer your irrational anxieties and fears into creativity the way your soul desires.

As you can see, there are various methods for self-treatment of panic disorders. Get to know yourself, take care of yourself, because life is beautiful and should not be overshadowed by imaginary fears!

The term “panic attacks” has been used in domestic medicine relatively recently, and not all doctors recognize the existence of this disease. Some believe that panic attacks are a consequence of vascular insufficiency, some call this condition a mental illness, while others refuse to believe it at all and consider the patient a malingerer. But for patients, the question of how to cope with panic attacks on their own remains relevant.

The complexity of this disease is that it can appear suddenly in every person, and this complicates diagnosis. Doctors often give false diagnoses to patients and treat them inappropriately for many years.
Here are the main ones.

Unreasonable unbearable pain.
Terrific chill.
Increased body temperature.
Difficulty breathing.
Jumps in blood pressure and pulse.
Dizziness.
Vomiting, nausea.
Cramps.
Obsessive thoughts.
Fear of light, sharp sounds.

During a panic attack, a person often cannot control himself and needs help. But 90% of people are looking for ways to cope with a panic attack on their own, without resorting to outside support. However, for safety reasons, patients with panic attacks should not be left alone for a long time.

Treatment: ways to get rid of panic attacks on your own

Doctors prescribe sedatives and antidepressants to patients; severe cases require tranquilizers and psychotropic substances. However, there are plenty of options for getting rid of panic attacks on your own.

Folk remedies

Calming herbs can help get rid of panic attacks.

Infusion of sage, mint. Mix one tablespoon of sage herb with an equal amount of mint leaves. Pour two glasses of hot, non-boiling water (80 degrees). Leave for 15-20 minutes and drink in the evening.
Decoction of hop cones. Pour two tablespoons of hop cones into a liter of cold water. Bring to a boil and simmer over low heat for half an hour. Take a glass of decoction at night. This remedy has an unpleasant taste and has a weak hypnotic effect. Contraindicated for pregnant women and women during menstruation.
Prunes, rose leaves. Pour one or two prunes and a handful of white rose leaves with hot, not boiling water. Leave inside the thermos for half an hour, take at night. The decoction has a slight hypnotic effect.

Herbs will help normalize the nervous system and calm you down. The effect of treatment occurs after some time, you need to be patient and persistent.

Breathing exercises

Daily breathing exercises will improve blood supply to organs, calm you down, and help you relax. Below are instructions on how to cope with panic attacks with simple exercises.

Inhale deeply, stretching your arms up, exhale as you lower your arms. Do 5-10 repetitions.
Inhale as much air as possible and hold your breath for as long as possible. Exhale, hold your breath. Do 3 repetitions.
Often, often take shallow breaths, quickly exhale for 30 seconds.

During a panic attack, calm, measured breathing will help.

Self-massage

In China, they believe that the feet and palms reflect human organs.

Psychological methods

"I'm in the house."
A panic attack is an impulse that comes from the brain, it is a phantom. You can get rid of it by influencing the brain. During quiet times, you need to find a place of calm at home. Program yourself that “as long as I’m here, nothing is scary.” Inexplicable, but true, it works.
"Mascot".
It can be any object “endowed” with power. The principle is similar with place. A ring, bracelet, earrings, brooch will work well. You can use a toy, a scarf, or any thing that is constantly nearby.
Anti-stress coloring pages.

These are adult coloring books that present a picture divided into many, many parts. Coloring calms, relieves stress, helps.

Causes of panic attacks

PA is very different from other diseases; finding the cause is difficult, often impossible. But the valuable experience of doctors made it possible to identify several main factors.

- a severe attack of fear or anxiety that difficult to control on your own.

It is accompanied not only by mental but also by physical symptoms, such as increased sweating, rapid heartbeat, sudden changes in blood pressure, trembling of the limbs or the whole body, nausea, dizziness, chills, heart pain, and a feeling of shortness of breath.

It is important for people with phobias and other mental disorders to know how to deal with panic attacks yourself to quickly feel better if this condition occurs.

Why do you have terrible dreams that you wake up from? Find out about this from ours.

Fighting methods

In somatic diseases, conditions are observed that very similar to panic attacks, therefore, before visiting a psychotherapist or starting to try to cope with them on your own, you should undergo a general examination to rule out hyperthyroidism, tumor formations in the adrenal glands, and disturbances in the functioning of the heart.

Some medications can also cause panic attacks.

There are many methods to combat panic attacks, from psychoanalysis to hypnotherapy. But cognitive behavioral psychotherapy is recognized as the most effective. Her techniques are quite simple, so almost anyone can apply them on their own.

Who is treating? If panic attacks are observed very often and are accompanied by severe somatic and mental symptoms, It's better to see a psychotherapist and work together with him.

Panic attacks are usually a consequence of other mental health problems, which are not always possible to cope with on your own, you can only stop the attack.

Attacks are observed in the following diseases and disorders: depression, post-traumatic stress disorder, severe neurosis, neurosis-like. If treatment is not started on time, these conditions will progress.

Panic attacks. A simple solution. Evidence-based medicine:

Cognitive behavioral psychotherapy: working with automatic thoughts

Automatic thoughts- this is what can cause a panic attack.

Such thoughts are not always properly comprehended by people, but it is important to know: correct work with them can radically change a person’s condition.

Example of automatic thoughts:“I’ve been having headaches too often lately. What if this is a sign of cancer?”, “I awkwardly took the glass from the counter and spilled a little. What if someone saw this and is now laughing at me?”

Automatic thoughts are often tied to the root causes of attacks and reflect them, so they can relate to the topic of phobias that a person has, or those negative events that happened to him earlier and left a mark, or something else.

The psychotherapist teaches you to notice automatic thoughts and gives you tasks to write them down. Automatic Thought Chart, which needs to be outlined in the diary, has several sections, among which the following are always present: “Automatic thoughts”, “Refutation of automatic thoughts”.

There may also be others, for example, an assessment of one’s own well-being as a percentage before and after a refutation. When a thought appears, you need to record it and write in another column why it is irrational.

For most people who use this method, their condition improves noticeably within a few days.

The main problem with this method- distrust on the part of a person who cannot believe that some records can help him. For this reason, a psychotherapist is often needed at least at the initial stage of treatment. It will help you understand how it works and explain why automatic thoughts are irrational.

Changing attitudes towards somatic symptoms accompanying an attack

People who experience a panic attack are often frightened by what accompanies it.

Their mental state worsens, they may begin to suspect they have a terrible disease because of how they feel during an attack.

Makes it possible for a person to understand that rapid heartbeat, heart pain, nausea, feeling hot and cold, pressure surges are symptoms of a panic attack, which are actually not a sign of a physical illness and do not threaten a person’s life.

Also, during panic attacks, people often resort to the help of hypnotherapists, hoping that they will easily, literally in one session, eliminate panic attacks. However, this is not how it works, but hypnosis techniques used by a qualified hypnotherapist can really help.

The hypnotherapist prepares the patient for hypnosis, explains to him the mechanism of a panic attack, teaches him to relax and trust. This usually takes several sessions. And only after this the patient is immersed in a real trance, which can really improve the condition.

Methods of psychoanalytic psychotherapy, which is based on psychoanalysis, can be used as auxiliary methods.

It allows a person to find contradictions within himself and solve them in order to get rid of panic attacks in the long term.

What to do during an attack?

Basic first aid methods that will allow a person to quickly overcome a panic attack during an attack:

How to get rid of the fear of public speaking? you will find on our website.

How to help yourself at night?

Panic attacks affect people not only during the day, but also at night, sometimes during sleep or falling asleep. And it is not always possible to turn on the light and start doing something to reduce panic, especially if it is very important to get enough sleep so as not to fall asleep on the go while working or studying.

Standard methods of getting ready for bed:

You can stop a night attack the same way as a day attack, except that you have to use your imagination or use gadgets that are nearby.

Breathe smoothly, try to focus on something positive, wrap yourself in a blanket more tightly, if you have a partner, you can hug him so that feel warm and protected.

Some people find it helpful to have pets or fluffy stuffed animals to pet when panic strikes.

How to relieve a panic attack at home yourself:

Treatment at home

Drug therapy helps reduce the frequency of attacks and improve overall well-being.

However, many of the medications that are used to relieve panic attacks can only be prescribed by the attending physician.

List of medications:

Antidepressants. They have a positive effect on mood and reduce anxiety. They are used not only to treat depression, but also when working with other mental disorders. Examples: Prozac, Zoloft.
Sedatives. Reduce fear, anxiety, improve sleep. Examples: valerian tablets, Novo-Passit.
Homeopathy. Despite a lot of criticism of homeopathy from the scientific community and evidence of its complete ineffectiveness, many people still believe that homeopathic remedies can help them. Examples: Tenoten.

But homeopathy can only work as a placebo. If a person is sure that homeopathy will help him, it may work, but not because it is effective, but because he has convinced himself of it.

Benzodiazepines. Usually prescribed in cases where panic attacks are severe. Effectively reduce anxiety and fear, have a beneficial effect on sleep, and relax muscles. Examples: Grandaxin, Diazepam, .
Nootropics. Some nootropic drugs also have a calming effect, improve mood, and have a positive effect on blood supply to the brain. Examples: Glycine, Phenibut.

Traditional methods, especially herbal medicine, can also improve the condition of a person suffering from panic attacks.

Examples of the best remedies:

Decoctions of soothing herbs. In pharmacies you can buy ready-made sedatives, packaged in tea bags, which need to be brewed in a mug according to the instructions. Typically, such collections include chamomile, motherwort, valerian, mint, lemon balm, hop cones, and licorice.
Taking baths with soothing herbs: mint, lemon balm, chamomile, motherwort. You can collect them yourself or buy them in special stores and pharmacies.

What to do if you're scared alone at home? find out right now.

About the main ones errors in treatment panic attacks in this video:

other methods

Meditation

It is considered one of the techniques relaxation.

If you master it and practice it regularly, it will help you feel good throughout your life.

Regular meditation will not help you get rid of panic attacks immediately, but after six months to a year after starting, most people experience lasting improvements.

And although specialized types of meditation are difficult to master, basic relaxation meditation Anyone can master it.

take a comfortable position (contrary to the belief of many, it is not necessary to meditate exclusively in the lotus position);
concentrate on breathing and try to relax;
there may be thoughts in your head during meditation, but they should not disturb you or cause emotions, so if they appear, turn your attention to your breathing and general relaxation of the body;
If it’s difficult to meditate in silence, turn on music.

Breathing exercises, use of the package

Breathing into the bag- a long-used technique that allows you to get rid of hyperventilation.

When a person panics, their brain is over-oxygenated. If you breathe into a paper bag, the amount of it will decrease and the panic will subside.

Take a paper bag, press it to your nose and mouth and start breathing into it through your mouth. Exhalation is also done through the mouth, so that the bag is filled with carbon dioxide.

Other breathing exercises:

Autotraining

- this is essentially self-hypnosis method. However, it is unlikely to help stop attacks, but it can improve a person’s condition between attacks, reduce his internal tension, and calm him down.

During an attack, a person is too panicked to respond to standard auto-training techniques, so this may not work.

Also auto training will not be effective, if panic attacks are too severe and other treatment methods are not used.

The auto-training session takes place in three stages. In the first, a person is immersed in a state of trance, in the second he gives himself certain instructions aimed at combating panic attacks, and in the third he wakes up.

If conduct them regularly, using recommendations from specialized books and including audio recordings of auto-training, you can achieve good results.

Panic reactions can be cured if you purposefully engage in techniques, consult with psychotherapists and solve accumulated problems in different ways.

However, it is difficult to say whether they can be cured permanently. Life is changeable, full of stress and anxiety, so under certain conditions, especially if a person is sensitive, they may come back again.

Prevention

To reduce the risk of seizures returning, important:

get enough sleep regularly;
move more, train, do gymnastics;
to walk outside;
communicate with good, pleasant people and get rid of toxic communication;
avoid stress;
Do your favorite things more often;
read fiction books: reading can prevent depression and improve your condition significantly;
Find effective self-soothing techniques and use them when necessary.

It is also important to listen to yourself and rationally alternate work and rest so that the grip of stress does not lead to the development of severe disorders.

If find balance in the flow of life, fill life with joy, satisfaction and tranquility as much as possible, the likelihood that panic attacks will return will be reduced to a minimum.

Medicines for panic attacks:

Three years ago, at the age of 30, I had a hypertensive crisis. I went straight from work to the hospital. I was examined, but the reasons for my high blood pressure were 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 all possible doctors. On the advice of friends, I went to see a fortune teller. The extortionist said that I had nothing left to live. 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

Classic 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 no longer watch medical programs or read related 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 come first for me. And 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 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 an 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 for the better. 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 has a successful combination for treatment: her own active approach to mastering relaxation practices, searching for individually working methods, reading literature (information, impact on thinking), quitting her paid job (which not everyone decides to do and that not everyone can afford). allow) and new freelance activities - with the support of my husband, as I assume.

The author of the letter has put in a lot of effort and is now maintaining a new lifestyle and attitude towards her 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 under extreme stress, but our body gives signals when resources are running low. 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). Learn a foreign language, repeat words and phrases pre-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.”

Even the happiest person has his own difficulties that no one knows about. Panic attacks are considered one type of psychological problem. 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?

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 identify a genetic predisposition, you need to ask relatives on the maternal and paternal lines. If they also have problems with attacks, then the situation is clear.
There are other serious reasons, for example, a disease associated with inflammatory processes in the 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.
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.
Bad habits, poor lifestyle, loss of a 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, you should pay special attention to your peace of mind, rest and sleep more.
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.
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.
People who often drink too much suffer from a severe hangover after giving up alcohol. 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.
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 deeply. Under such circumstances, the balance of oxygen and carbon changes. When the lungs hyperventilate, a rapid heartbeat and dizziness begin, all this leads to the onset of an attack.
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.
Antidepressants, stimulants, or other pharmaceutical drugs that were prescribed by a doctor or taken on a personal initiative can provoke an attack. Other reasons include the use of medications that should not be mixed with each other.
It is worth mentioning such an aspect as cardiovascular diseases. If they are present, people realize the complexity of the situation and the possible fatal outcome. The fear of death drives you into horror, which causes dizziness and sudden panic attacks. To determine an accurate diagnosis, you need to do a cardiogram of the heart, do not panic in vain.

Symptoms of panic attacks

The main symptom that sends an alarm bell to the brain is dizziness. Panic attacks contribute to the release of adrenaline, a person feels the danger of the situation and escalates it even more.
If this onset of an attack is not overcome, shortness of breath appears, the heart begins to beat rapidly, blood pressure rises, and rapid sweating is observed.
Panic attacks have been studied thoroughly, so you can add a few more to the symptoms described above. This is a throbbing pain in the temples, a state of suffocation, sometimes heart pain, tightness of the diaphragm, poor coordination of movements, a foggy mind, nausea and vomiting, thirst, loss of real time, severe anxiety and a persistent feeling of fear.
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).
Some people say that the beginning of the attack is weakness in the legs and slow deep breathing, the appearance of spots in the eyes, and loss of vision.
Not all people can coordinate and cope with the situation in time. Along with the above symptoms, the most secret fears and phobias appear. In such circumstances, a person simply loses control over himself.

Consequences of panic attacks

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.
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.
People suffering from sudden attacks of fear soon begin to avoid the public, withdraw into themselves, become outcasts, and lose their close circle and like-minded people.
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.
Colossal self-doubt also develops. It affects appearance, some personal qualities, professional field of activity, relationships with a significant other and children.
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 systems and organs.
It is interesting that patients with such symptoms do not want to share their problems with relatives or friends. Also, people who are constantly experiencing panic attacks do not try to get a session with a psychologist. All this leads to a breakdown of the nervous system.

Extremely effective remedies for panic attacks are infusions based on motherwort, valerian, and 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 is better to consult a medical specialist online or visit a doctor for exact dosage recommendations.
At the pharmacy you can buy drugs that have a sedative effect. The effect of taking medications will occur in 20-30 days, so during this period it is worth excluding situations that could provoke an attack. Sedatives fight insomnia and calm you down, but they will not be able to eliminate severe neurosis. Prominent representatives are Novopassit and Persen.
Sedatives with a 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”. When taken correctly and without attack-provoking aspects, these medications will have a positive effect on the central nervous system.
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

Breathe. Certain exercises help you concentrate. When panic sets in, inhale and exhale deeply. Sign up for a breathing exercises section - Pilates. Experienced instructors will teach you how to do everything correctly, so at the right moment you will use this technique to combat attacks.
Relax. If the attacks appear against the background of chronic fatigue, it’s time to get some rest. Take a bath with aromatic oils more often, sleep more, go on vacation. Psychologists say that 80% of people are cured in this way.
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.
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.

Train your nervous system, develop “immunity” to stressful situations, and do not allow extraneous stimuli to 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.
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.
It has been proven that the right music can lift a person out of depression. You don’t have to turn it on loudly, just turn it down slightly 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.
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.
In advanced cases, a person may 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.
Exercise will help release the adrenaline that usually precedes panic attacks. Therefore, be active in sports! Sign up for dancing, start visiting the gym, go skating (roller skating, cycling, skiing, etc.). In summer, swim in ponds.
Pleasant films in a cheerful company will help you fight sudden attacks. 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.
Of course, no technique will be effective if you do not set yourself up in a positive way. When you are once again visited by anxious thoughts, which usually cause panic, stop. Try with all your might to switch to something else, positive, bright.

How to deal with sudden panic attacks

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.
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.
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 with cold water, then look at yourself in the mirror. Try to catch the moment when panic quickly recedes.
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.
Make it a habit to massage your palms when panic strikes you by surprise. Press on the membrane that is located between your index finger and thumb. Press down, count to 5, release. Manipulations are carried out until you calm down.
Always carry chewing gum with you. If you start to panic, chew it, your brain will switch gears 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.