Contents:
- Medical Video: Relaxation Techniques for Panic Disorder
- Get to know the symptoms of a panic attack
- Techniques for dealing with panic attacks
- 1. Try to blend with the waves
- 2. Calms your breath and muscles
- 3. Involving the entire brain
Medical Video: Relaxation Techniques for Panic Disorder
Panic attack or panick attackis an uncontrollable anxiety and sometimes assumes that disaster will come, coupled with physical symptoms that occur suddenly, such as shortness of breath, nausea, muscle spasms, and others. If you have had a panic attack, you may be able to empathize with frustration and despair that is not known what caused it. By educating yourself for various panic feelings, you will easily control it, so you don't have to live in fear and uncertainty anymore. Therefore, let's look at various information that can help you deal with panic attacks below.
Get to know the symptoms of a panic attack
Familiarizing yourself with the symptoms of a panic attack can help you feel more able to control yourself when one of the symptoms occurs. Once you realize that you are experiencing a panic attack, and not heart disease, allergic reaction, or other serious illness, you can focus on the techniques for dealing with panic attacks. But, before that, let's look at the following symptoms of panic attacks:
- Irregular heartbeat
- Dizziness and dizziness
- Crowded breath
- Choking and nausea sensation
- Trembling and sweating
- Exhausted and feeling weak
- Chest pain and heartburn
- Muscle cramps
- Sudden heat or cold
- Tingling sensation in the legs
- Fear that you will go crazy
- Fear that you will die or become seriously ill
Techniques for dealing with panic attacks
If you experience a panic attack like the symptoms described above, this technique can make it feel less scary and can help you get out of it:
1. Try to blend with the waves
Panic attacks often come in waves of tingling sensations, dizziness, shortness of breath, and confused thoughts mixed up. Many people try to make this feeling stop by trying to get out of that mind. However, this can cause you to be overwhelmed and eventually you become helpless, so that panic attacks continue to occur.
When you begin to feel a panic sensation, don't try to stop them directly, but visualize each feeling as a wave, until finally it becomes less intense and you feel like you are resting on the beach. Remind yourself that even if you feel like you're sinking under a wave, that doesn't mean you can't swim.
2. Calms your breath and muscles
Don't wait until panic attacks occur to perfect this technique. Practice twice a day for 10 minutes, so that panic attacks do not appear often and are more easily conquered.
Calm your breath. Place one hand on the chest and the other on your diaphragm. Take slow, deep breaths through your nose and count to five. Tanga on the chest must remain silent, while the hand in the diaphragm must detect whether your breath is deep enough.
When you reach five counts, let the breath out slowly through the nose at the same level. By concentrating on the hands and count, it will help you stay focused in calming down. Do this repeatedly until you feel relaxed.
Relax your muscles. Find a comfortable position to sit or lie down. Close your eyes and start to focus only on your toes. Bend your toes tightly for five counts. Do that while squeezing the muscles (calves, thighs, buttocks, abdomen, chest, shoulders, neck, fingers and arms) as hard as possible, then relax.
3. Involving the entire brain
If you have a panic attack, it's because the emotional part of your brain (which is responsible for fighting or receiving responses) is uncontrolled. By involving the logical brain (brain thinking) to master your emotional brain, is one of the most effective therapies for anxiety and panic.
When a panic attack comes, use the logical brain to talk to yourself through it. You can say to yourself, "The disturbing panic has come again. This will feel a little annoying, but I'm glad this will end soon. ”Such verbal reasoning can help you to understand panic sensations as temporary.
If all of the above techniques don't work, immediately contact a doctor or therapist who can help you deal with panic attacks. Besides that, it's important for you to join in support group. When you join in, you are expected to be able to overcome the problems faced by sharing stories about how other people deal with the panic attacks they face.
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