- by Medikoe Health Expert
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- Feb 09 2017
How to deal with a panic attack?
A panic attack is a short period of very intense anxiety that causes much discomfort. People can learn to manage panic attacks by following some simple guidelines. If you have panic attacks regularly, you should be sure to tell an adult and also your doctor.
Using your Mind and Body to Manage Panic Attacks
Using Your Mind
1.Remind yourself that you are not in danger. You are just having an exaggerated experience of a normal reaction to stress
2.Remind yourself that you can manage the uncomfortable feelings.
3.Instead of thinking thoughts like “Oh my gosh, this is awful! What’s going to happen to me?” think, “Okay, I recognise these feelings. I know exactly what to do to release them, and I’ll do it now.”
Using Your Body
1.Find a place where you can sit down. If you are outside, learn against something solid.
2.Begin to slow your breathing by taking long, deep breaths. Remember that breathing deeply will bring the needed oxygen back into your body, stop your heart from racing, and eliminate any tingling or dizzy feeling.
3.Look around and notice all the normal things going on around you. Focus on that normalcy as you allow the fearful symptoms to pass.
4.To relieve your symptoms, do other things that feel comforting to you. Some people sip cool water, some lie down and close their eyes, and some put a cool clothe on the base of their neck.
Circle any of the symptoms below that you have experienced during a panic attack:
Pounding heart, chest pains, sweating, light headedness, nausea, tingling, numbness, fear of dying, dizziness, stomach problems, chills, flushes, shortness of breath, shaking, feeling of unreality, feeling out of control, feeling of smothering, feeling of choking.
Draw a picture of yourself calmly managing your panic symptoms. Use detail to show the comfortable position you are in, the relaxation of your muscles and breathing, and the clarity of your mind.
1.Describe what happen the last time you had a panic attack.
2.Tell the things you thought or did that made the symptoms worse.
3.Tell the things that you thought or did that made the symptoms diminish
4.If you have had more than one panic attack, list the times of day, days of the week, and circumstances under which the panic attacks occurred, as best you can remember.
5.Do you notice any patterns in the information you have listed?
6.If you have panic attacks regularly, keep a diary of their characteristics for the next 5-10 times you have them. Describe any patterns you see in the information.
7.Tell how you can use this information to avoid panic attacks in the future
8.Look back at the picture drew yourself peacefully managing the panic. As you look at it, breathe deeply and really create the feeling of peacefulness in your body. Close your eyes and picture yourself in your drawing, calmly handling the panic. Know that you can do this whenever you need
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