Panic attack is a storm of physical and psychological symptoms that occur suddenly at an unexpected moment or time.
What if….IF
“What if I get palpitations and faint while on the bus
What if I feel dizzy and have difficulty breathing while taking the elevator
What if I have tension or pain in my chest while driving
What if I experience tremors in my hands and feet while taking the exam and pour my water bottle into the optical form
What if I do something harmful to myself or my loved ones
What if I lose control and destroy everything” and many more..
I think you can use the sentences above. It is likely that we have heard it somewhere in our lives... The part that cannot be taken into consideration is that these sentences that are thought about a lot do not happen to us because we think too much. In other words, we cannot control what may happen in the future with our thoughts.
Although it is not dangerous, panic attacks are scary and disturbing. It is perceived as an experience. Generally, individuals do not know that a panic attack is a natural reaction of the body that occurs under non-obvious circumstances. Namely; Every living thing that encounters a life-threatening situation develops a "Flight or Fight" reaction. This reaction pushes the body into a physiological preparation to escape or fight against danger. The “flight or fight” response is an existential imperative for all mobile species. This situation can be explained by a balance mechanism in life. For example, this is the behavior of animals that encounter predators in nature and run away to protect themselves; Or imagine that you accidentally stopped your car while crossing the railway while traveling, and when you looked up from the steering wheel, you noticed that the train was approaching you 300 meters away... Although this state of panic caused your adrenaline to rise; It may then reveal any impulsive behavior that may lead to escape. A series of reactions develop behind this impulsive behavior. These emotional reactions can cause an increase in heart and respiratory rate, blood flow to the muscles, sweating, and muscle tension, which are thought to disturb individuals. r… However, the unknown is this; The intensity of these bodily reactions and escape behavior will support survival. In addition, the increase in blood flow rate and adrenaline brings alertness and physical strength. It's pretty easy to remember this escape behavior, isn't it?
The body gives the same flight and fight reactions during a panic attack that occurs unexpectedly at any time during the day or during sleep at night. Physiologically, a panic attack that suddenly prevents you from sleeping at night is not much different from the reactions that develop in your body when your car stalls on the railway track. What really scares the individual and makes him feel inadequate to cope is that these physical symptoms appear without any immediate danger or threat. However, what misleads individuals is that there is no immediate and obvious external danger in a panic attack. The person tries to associate his/her bodily sensations with a threat or threats. “So why do I have a panic attack if there is nothing life-threatening?” The answer to the question may facilitate your interpretation process. At this point, when the mind cannot detect an environmental stimulus, it tends to misinterpret the threat as being within the individual. In the process, the individual expresses such statements as "I feel bad, there will be a danger", and the panic attack can be interpreted as "I'm having a heart attack, I'm going to die; I'm out of breath, I'm going to drown; It is quite common for it to be linked to dangers such as "I'm feeling dizzy, I'm going to faint." This way of interpreting these mentioned bodily reactions; This causes fears to increase, and increased fears cause physical sensations to be felt more. In order to see and realize these illusions of the mind, you can take part in the solution process by reviewing some facts about your physical reactions and knowing your body well and not being afraid of the changes in your body
SOME FACTS (FEELING LIKE)
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Panic attacks do not cause a heart attack.
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You cannot drown during a panic attack.
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You do not faint during a panic attack.
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You do not lose your balance during a panic attack.
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During a panic attack a you will not lose control.
PRECAUTIONS THAT CAN BE USED WHEN THE FEELING OF A PANIC ATTACK STARTS
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leave the environment temporarily: For example, if you are standing in the checkout line in front of the cash register at a supermarket; When you feel panic coming, you can put the products you bought in an available area and leave without explaining to anyone. However, you should return to the place you left temporarily when you feel better again. A decision that you will no longer shop at the market after a panic attack may come into your life as a way of learning to escape, causing you to narrow down your living standards and cause agoraphobia along with similar behaviors.
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Talking to someone else
strong>: Contacting or chatting with the people next to you when you feel like you are going to panic may prevent you from developing too much sensitivity to physical symptoms. -
Walking and Physical Activity: When you feel like you're going to panic, physical activity and movement accelerate the burning of adrenaline and energy.
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Positive introverted speech, breathing and relaxation exercises: In general, the physical symptoms of panic are addressed with abdominal breathing and muscle relaxation exercises, and then positive introverted speech is used. conversational sentences can be used. Repetition is very important for the acquisition of these skills.
COMING FROM YOU
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“ The attack occurred unexpectedly, for no apparent reason.” The most basic feature of a panic attack is that it occurs at unexpected times. After a panic-free period, there is a possibility of panicking again. If you have had an attack recently, it may be useful to review whether there is something you cannot accept or your sudden emotional changes. You can see the panic attack as a positive stimulus for you to examine life closely in this way.
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“The symptoms were quite severe and different from the previous ones”These thoughts can cause anxiety in the person, but research It is believed that attacks have different symptoms in many people. strong>Failure to fully acquire previous habits and behaviors may cause a panic attack to be perceived as a stimulus to be avoided. For example, it is very important that the exercises are practiced and learned regularly, not only during panic, but also daily. You may also be breathing rapidly and through your mouth without realizing it, or the accumulation of intense stress experiences may be turning your body into a tense feeling.
WHAT I EXPECT YOU TO THINK ABOUT. …. :Isn't life harder for those who try to escape, no matter what the circumstances?
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