A panic attack is a condition when a person experiences unreasonable fear that he is unable to control. For some it lasts for a few minutes, for others it lasts for hours. In such a situation, it is important not to get confused and know what to do during a panic attack.
Signs of a panic attack
During an attack of fear, a person may experience severe anxiety, a desire to run away, fear of communicating with other people, and the appearance of phobias that are unusual for him. There is also fussiness and a desire to leave the place where the panic attack occurred as quickly as possible.
Physical symptoms may include:
- frequent heartbeat, increased pulse rate;
- sweaty palms;
- chills, trembling limbs;
- discomfort in the stomach;
- nausea, headache;
- trembling in the limbs;
- convulsions;
- severe lack of air, feeling of a lump in the throat and squeezing in the chest;
- gait disturbances.
Causes
Residents of megacities are most often susceptible to attacks of uncontrollable fear. Doctors explain this by high levels of stress and the presence of many unresolved problems. Chronic panic attacks are dangerous because they can be followed by alcohol and drug addiction as a way of avoiding the problem. To effectively combat this disease, you need to know the causes of its occurrence. the main ones:
- Unresolved problems or conflicts. Because of them, a person is in constant stress and tension, which leads to a nervous system reaction in the form of a panic attack.
- Some unpleasant event awaits a person, of which he feels fear. The body can remember this feeling and then reproduce it at the most unexpected moment.
- Social phobia, fear of meeting a person or group of people.
Panic in the morning and evening
The occurrence of night and morning attacks can be caused by significant changes in people's lives. change of place of residence or work, loss of loved ones. Panic attacks appear more often in patients with a high degree of self-control . Such citizens try to behave correctly in society and try to prevent the release of negative emotions.
They maintain self-control only during the daytime. In the mornings or evenings, when the body relaxes and there is little exposure to behavioral stereotypes, suppressed emotions burst into consciousness.
The patient may wake up in the evening with a panic attack and determine the relationship between his own condition and poor sleep. But not in all cases, seizures are preceded by such nightmares. Panic in the morning can be caused by having to get up and go to work again. The unpleasant feeling is aggravated after the alarm clock rings, which after some time on a subconscious level indicates a signal for a panic attack.
An evening or morning attack provokes fear of sleep. There may be a fear of not hearing the alarm clock and being late for work. Sleep becomes episodic and insomnia appears. Due to regular sleep problems, the load on the body increases, and people have more frequent seizures.
How does an attack go?
If you or your loved ones often experience stress, then you need to know how an attack occurs and how to recognize it. Most often, panic occurs under the following circumstances:
1. The attack was preceded by some unpleasant event, severe stress or emotional shock. Even if at the moment everything is already good, and nothing portends trouble, then the body can still react to such past states with a panic attack. 2. In case of illness or depression, a person is very worried about his health and emotional state, which is why he exposes himself to even more stress. 3. Panic goes away with various psychological disorders, for example, depression or bipolar disorders.
First aid for a panic attack
If you feel that you are experiencing a state of unreasonable fear and the physical symptoms described above appear, then it is important for you to know how to quickly calm down during a panic attack:
- take any plastic or paper bag and breathe into it to calm your breathing and heartbeat;
- try to smile;
- take a break, look at the objects and people around you;
- if a panic attack occurred because of a place or people that was unpleasant to you, then try to get away from there as quickly as possible;
- concentrate on your breathing, lengthen your inhalation and exhalation.
Few people can help themselves during panic attacks. It is easier to cope with attacks for a stress-resistant and disciplined person who can pull himself together in an unusual situation. People with a weak nervous system find it difficult to follow the sequence of actions during panic fear; they need help from outsiders.
Panic and alcohol
Patients often try to eliminate stress and cope with depression with the help of alcohol. Alcoholics always quickly find a solution to the problem of a panic attack by increasing the dose. Alcohol has a negative effect on the nervous system.
The number of panic attacks increases. Therefore, alcohol only worsens the well-being of patients. While the disorder is being eliminated and the course of therapy is being completed, you should give up alcohol.
How to help a stranger during a panic attack
We are rarely taught how to behave when another person is having a panic attack. Here it is important not to cause harm, we are dealing with the psyche, and the wrong approach can leave its mark and aggravate the situation. If you notice a person having an attack, you can take the following measures:
- Try to convince the victim that this is a temporary phenomenon and that it will end after a while.
- Make physical contact with him, such as holding his hand or placing your hand on his shoulder.
- Control the person’s breathing, show with your example how to lengthen the inhalation and exhalation.
- Let him speak, listen carefully to his speech, even if it is confusing.
- If possible, help the victim take a contrast shower and brew a soothing tea, for example, with mint or lavender.
The main thing in such a situation is to remain calm and let the person know that you are nearby and that you can help him. When the attack has passed, try to find out whether the attacks occur on a permanent basis, or whether this is a temporary phenomenon. Reassure that many people experience such conditions, and that he is not alone. If this is your loved one, carefully advise him to contact a specialist if the attack is not the first time.
More about paper bags
All over the world, a paper bag is used to overcome a panic attack. The essence of this method of saving from panic is given out by different people who watch television or visit cinemas. People should always have used paper bags with them in case of another attack .
- When a seizure begins, you need to press the device to your mouth and nose.
- The air should be inhaled as slowly as possible until the bag folds into an accordion.
- Inhalations should also be taken slowly until the bag straightens.
- Exhalation should also be done gradually until the bag straightens.
- This exercise is performed for several minutes until the seizure ends.
Self-treatment
You can begin to fight attacks of fear on your own if they do not occur on a regular basis. Otherwise, you should consult a doctor as soon as possible.
Techniques for eliminating panic attacks.
Relaxation and physical relaxation of muscles
Many people are constantly stressed and do not even notice that their muscles are tense and stiff. Learn to control your condition; the best helpers in this matter will be meditation and yoga, as well as special relaxation techniques and auto-training. If you do this for a long time, then at the right time you will know how to calm down during a panic attack.
Calm and deep breathing training
During an attack of fear, it is difficult for a person to control his breathing, as his chest is constrained, his muscles are tense, and his heartbeat is rapid. To control and prevent attacks, you need to learn to control your breathing. Once every few days, do special training: relax, concentrate your attention only on breathing, throw all thoughts out of your head. Lengthen your inhalation and exhalation, breathing mainly with your stomach. Over time, you will become better at controlling your breathing.
Don't concentrate on your condition
During an attack, it can be difficult to be distracted by anything else. A person is focused on his feelings and fear, which only intensifies the panic. During an attack, try to get rid of unnecessary thoughts: look at the people, objects, cars, trees around you. This will help you restore your breathing and pulse.
Treatment by a specialist
If attacks recur again and again, and self-treatment methods do not help, then it is better to consult a specialist. It will help you understand yourself and remove psychological blocks that cause uncontrollable fear. The main methods of psychotherapeutic treatment of attacks include the following methods.
Psychoanalysis
Some people experience attacks due to unpleasant events that happened to them in childhood and affected their psyche: some had problems with their parents, others with friends. A specialist will help you identify your hidden psychological traumas and work through them.
Family psychotherapy
In a family, relatives can unknowingly hurt each other and disrupt the psyche of loved ones. Perhaps your panic attacks are associated with accumulated aggression or fear of a person close to you. Complexes and envy can also poison our lives. If possible, come to the session with a relative, then the specialist will be able to help you solve the problem of attacks.
Hypnosis
This method is used especially often, even if you have not tried the previous methods. In some cases, hypnosis is the only way to eliminate panic attacks.
During the sessions, ask a specialist what to do during a panic attack; perhaps he will recommend a special method that is suitable for you. Share this method with your loved ones so that in a stressful situation they will be able to help you.
A specialist must be selected especially carefully. He should inspire confidence in you and a desire to calmly share his problem. Also pay attention to work experience; you should not go to a beginner for help. Nikita Valerievich Baturin has excellent experience in the field of getting rid of fears and phobias. He has been practicing since 2008 and is the author of special hypnotic techniques and trainings. You can contact him directly on the VKontakte social network by writing in private messages.
Symptoms occurring between attacks
If a patient has developed panic disorder, they are likely to exhibit one or more of these symptoms. At the same time, they can be either completely invisible or clearly pronounced. It is often almost impossible to determine where the attack occurred and where the post-crisis period began. These are the signs:
- An alarming feeling. Feeling of psychological oppression.
- Fear of the place where the panic attack occurred. This zone can gradually expand to enormous sizes.
- The appearance of phobias (described above).
- Social disorientation. The person is afraid to communicate with people who were present during the attack, or to travel on transport in which the panic attack occurred.
- Depression.
- It is difficult for a person to stay in one place.
- Unpleasant, haunting thoughts.
- Hysterical disorder.
- Weakness, increased fatigue.
At the moment, the optimal treatment period for panic disorder has not been established. The average duration of treatment for complete control of panic attacks is 6 months. But for more severe cases of the disease, treatment can last up to 9 months.
We've provided a brief overview of some common techniques for preventing and treating panic attacks. It should be emphasized once again that if these symptoms occur, you should first of all seek help from a specialist and not let things take their course. Timely diagnosis of the disease will allow you to take control of the situation and significantly reduce the time required for treatment.
