Panic attack can be defined as a defense mechanism created by the brain to protect itself due to the stressful and anxious situation the individual is in. Panic attacks occur with sudden bouts of fear. Physical symptoms occur to a large extent. The most common symptoms are; These are conditions such as feeling of constriction, heart palpitations, and feeling like you are having an asthma attack. Individuals may think that they will die or go crazy during an attack. Although individuals suffering from panic disorder generally think that they have a physiological problem, these serious seizures are completely psychological. Of course, this condition, which should be taken seriously, can be treated. People can overcome this disorder by applying these treatment methods and, most importantly, by realizing that they have a panic attack problem. So, what are these methods and how to overcome panic attacks?
First of all, if you are experiencing a panic attack, you should definitely meet with a psychologist and confront this problem and work on it. Depending on the extent of your attacks, your doctor will prescribe you a medication. These medications, of course, have an effect on panic attack crises, but they will not be sufficient on their own. People should accept these attacks and be aware that they will pass after a while. The biggest problem of people with panic disorder is that they are anxious and stressed. Even if they are not facing a dangerous situation, they can trigger an attack with the thoughts they create in their minds. In this case, the most important thing the individual must do is to accept that these thoughts are just thoughts that occur in his own mind. It is not right for people going through this process to take refuge in medication alone. Medication alone may not always be a solution. TMS treatments carried out together with medication also give very positive results as they increase compliance with the medication and speed up the process. In addition to all these methods, breathing exercises can also be a very effective method. In addition, measures such as reminding yourself that you are not alone, meeting and making friends with other people who have panic attacks, not running away from the place where you have a panic attack, closing your eyes and focusing on something during an attack, doing sports, paying attention to your sleep patterns, and paying attention to your nutrition will also help you overcome the problem of panic attacks. It will happen.
Panic Attack K Things to Do During Rizi
1. Take Deep Breaths:
You can reduce the severity of panic attacks thanks to breathing exercises. Focus on breathing deeply, feel the air fill your body completely, then exhale slowly, counting to 5 while doing this.
2. Be Aware That You Are Having a Panic Attack:
When having an attack, it is necessary to realize that it is not a heart attack. The situation I'm in right now is temporary, we should try to calm ourselves down so that nothing will happen to me. We overcome the blinding symptom by realizing that the situation is temporary.
3. When you feel a panic attack starting, apply the 3-3-3 rule: Look around and name three things that catch your eye. Then immediately say the three sounds you hear. Finally, move three parts of your body: fingers, wrists and arm. This process will help you eliminate the negative thoughts circulating in your mind.
4. Check the Accuracy of the Thoughts in Your Mind:
People experiencing a panic attack focus only on the most negative thoughts at that moment. Focusing, checking and re-evaluating how realistic our thoughts are will help us a lot during the crisis.
5. Keep Yourself Busy:
Taking a short walk, standing up, or doing any physical activity will be very useful to disperse the negative thoughts in your mind.
6. Focus on the situation you are in:
Since a panic attack is a mental process, instead of worrying about what will happen next, you will focus on the present moment and remind yourself that worrying is futile, am I safe right now?, what exactly? Ask questions such as "What is happening?", "What exactly do I need to do?", etc. In this way, realize that there is nothing to worry or fear.
7. Get different ideas from the people around you:
Call your friends or family and share with them the thoughts that challenge you and cause you to panic. Sharing his thoughts will give you a chance to re-evaluate what he is telling you. In this way, you can take a different look at your thoughts again. You can develop and evaluate the angle.
8. Watch funny videos:
Finding an activity that can make you laugh when you feel like your attack is about to start will help you distract the anxious thoughts in your mind and make you laugh. In this way, you can remove your anxious thoughts from your mind in a relaxed manner.
Read: 0
