psychology

Panic attack: how to get out of it?

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Heart racing and gasping for breath? How to overcome the panic attack that does not prevent? It’s hard to take it upon yourself to override. It is true that panic attacks are akin to a form of neurosis , not to mention psychiatric illnesses since they are not accompanied by disorganization of the mind.

Where do panic attacks come from?

Difficulty in breathing, dizziness and other symptoms, the panic attack is very unpleasant and constitutes a real trauma. The anxiety attack is expressed in different ways. The most acute sometimes cause suffocation and this hyperventilation is due to the fact that the body is looking for oxygen to fight against stress. The seizure usually subsides quickly, but in rare cases can last for an hour. The panic attack is not predictable . Sometimes it falls on it without any trigger.

These seizures often occur in young people . In the midst of construction, it is sometimes difficult for them to cope with an unexpected situation or adversity. The peak is between late adolescence and 35 years old. If 1% to 3% of the population suffers from it, it affects around 30% of young people. Women are also twice as affected as men. People who suffer from it often have favorable ground . They often suffered from separation anxiety as a child or from difficult events that left their mark. The unconscious has a preponderant role in these anxiety attacks. Stress defenses are sometimes strained and lose control.

Zooey Deschanel stressee

How to overcome a panic attack?

If the panic attacks remain isolated dirty moments to pass, 1/3 of the patients relapse. This uncontrollable state is difficult to explain but also to live. It scares both those around you and the affected person. She is therefore confronted with a vicious illness that sometimes leads her to agoraphobia (fear of others). She then tends to restrict her activities to avoid all signs of stress. Of course, this is not the best long term solution. It is time to find appropriate solutions so as not to cut yourself off from the world.

There are breathing control techniques that allow you to control your breath. Above all, it will be a question of identifying the triggers for learning to control your emotions. Similarly, cognitive behavioral therapies have demonstrated their effectiveness. Several tipscan help you calm down at first. If you feel a panic attack happening: refocus your thoughts on time T and avoid letting your mind wander. Accept this rise in anxiety as well, do not panic. Slowly breathe with your head in your hands. This allows you to feel your body more and stay connected to the present situation. Your best bet is to sit in a quiet place. Get out of your office, get some fresh air and breathe.

girl breathes fresh air

Daily exercises?

Several times a week, practice 5 minutes of breathing control exercises. Put your hand on your stomach and then with each breath, inflate the stomach. Exhale as you pull your stomach in and inflate your chest. Perform this process at home and then in an outdoor space where you can go in the event of a crisis.

Realizing that you are having a panic attack is already a big step. Talk to those around you and see a professional if necessary. Learn to be Zen and not to be overwhelmed by negative thoughts or waves.

girl doing relaxation exercises
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