Everyone probably knows the famous phrase by Renata Litvinova: “How scary to live ...”. And this is to some extent true, which is only worth watching the news and find out what is happening in the world! Therefore, panic attacks are becoming frequent causes of calls to a psychiatrist and psychotherapist, which are increasingly being visited by Russians (today, almost 5% of Russian residents suffer from this). In this article I want to understand how you can deal with this kind of problem.
What it is?
So, before you figure out how to get rid of panic attacks, you should first decide on the concepts and understand what it is. A panic attack (in medicine - episodic paroxysmal anxiety) is an uncontrolled, inexplicable and completely unexpected attack of fear that occurs for no reason and is always accompanied by a sharp deterioration in the general condition of a person.
About the patient
It is noteworthy that even the memory of an attack already causes the patient anxiety. In fact, this is such a small death, because often some of the channels for perceiving information and communicating with the outside world are closed, and the person himself needs to try to cope with this situation. At this time, the patient experiences rather strange sensations, as if his body and mind are disconnected, and this makes it even worse. At the same time, a person may completely not respond to people's appeals, he does not hear them and thinks only that death is inevitable.
About the process
Panic attacks can last from five minutes to a day. As for repetitions, this question is individual for each. For some, they can attack several times a day, for others - once a week or even a month. However, it is worth saying that with each new attack the frequency will progress, the duration of the attacks will be more and more saturated. A few words and fears need to be given. So, they are completely different, but for the most part people are afraid to die, look bad in the eyes of others or go crazy. An interesting fact is that there are no two completely identical fears in the world. An example is the fear of the subway: someone is afraid of terrorist attacks that could happen there, someone is strangulation, and someone is just crowds. However, the most important thing is that most often a panic attack occurs for no apparent reason, as if “from the air”, when the body draws strength from its mind reserves.
What to do?
Of course, people suffering from such mental disorders want to learn how to get rid of panic attacks forever. What do I need to do? According to doctors, the ideal option is still a combination of psychotherapy (work with a specialist) and taking certain medications. Only a set of measures will help to achieve success and get rid of attacks. In this case, the pill will be a kind of lifebuoy for the patient, who will always be at hand and will be able to “save” him in difficult times (self-hypnosis is also included in the work, which also helps to deal with the attack). Working with a specialist allows you to identify the causes of panic attacks and cope with this unpleasant disorder.
Medical methods
It is worth saying that in medical practice there is a cure for panic attacks. So, the patient can pick up something from the category of tranquilizers, that is, drugs that relieve excessive anxiety. However, such a remedy can be prescribed and prescribed only by a doctor. It should be remembered that alcohol and smoking are strictly prohibited during treatment with these medicines, you also need to clarify whether you can drive a car. It is important to recall that the dosage should be strictly observed, otherwise you can greatly harm your own body. The disadvantage of these drugs is that they are akin to narcotic drugs and can be addictive.
Herbs
Those who do not want to take a synthetic medicine for panic attacks can be offered to be treated with herbs and alternative methods. First of all, you can practice taking valerian - two tablets under the tongue - which have a sedative effect. Chamomile, lemon balm, clover, birch leaves and motherwort work on the same principle. What else can be advised to people interested in how to get rid of panic attacks with folk remedies? It must be remembered that herbs can be brewed in the desired dosage and taken not only as a medicine, but also as a prophylactic. However, you should always tell your doctor about your methods of dealing with the problem. At the same time, you can also purchase drugs in a pharmacy that are similar in principle to tranquilizers, but are dispensed without a prescription:
- "Normoxan" - a drug that contains all the same valerian.
- "Grandaxinum" is a very weak tranquilizer that does not cause a person to be drowsy.
- Persen, Novopassit, etc., are simply sedatives.
In addition to taking drugs. You can resort to the help of some exercises and activities. Let's consider them in more detail.
Method 1. "Slow breathing"
Still how to get rid of panic attacks? There are different methods of struggle. One of them that met all expectations and helps even in the most difficult situations is breath control. There are several fairly easy to learn techniques. The first one is slow breathing. It is applicable even in a public place and takes very little time. Its essence is this: when a person feels an attack is approaching, he needs to reduce the number of inspirations-exhalations to 8-10 per minute. However, for the first time, this is not so simple, the exercise requires preliminary preparation and even training. What needs to be done to master this technique, what is the procedure?
- Concentrate on your breath, feel it.
- We need to learn how to breathe through the diaphragm, not the stomach: for this we need to put our hand on the stomach and, when we inhale and exhale, control these muscles to move.
- Try holding your breath for about 10 seconds. You shouldn’t get too much air, everything should look natural.
- You need to exhale at the count of three, before inhaling, count again to three and only then inhale. It would be nice to breathe at least a minute at this pace (at the same time, the score itself can help cope with the attack).
- If after these manipulations the fear has not receded, you need to repeat everything all over again, holding your breath for 10 seconds.
By training about 5-6 times a day, you can learn to fully control your breathing and independently help yourself at the time of approaching the attack without any medications. However, this is only one of the methods that tell you how to get rid of panic attacks. And there are others.
Method 2. “Paper Bag”
Many people must have paid attention to such a moment in Hollywood films, when a person in a difficult situation breathes in a paper bag and at the same time quickly calms down. So - it is he who is trying to cope with a panic attack. But how to get rid of seizures using this method, what is its principle? Everything is extremely simple: you need to limit the flow of oxygen and increase the flow of carbon dioxide (which comes out when you exhale from the lungs). You should not be afraid: enough air will get into the lungs for their normal functioning. Plus method: does not require prior training, as the previous one. Cons: it is impossible to apply anywhere, especially in a public place (who wants to show everyone their mental disorders?) What is the algorithm of actions in this case?
- Having sensed the approach of a panic attack, you need to quickly prepare a paper bag - so that its neck fits snugly on the nose and lips and allows air to pass as little as possible.
- In the package you need to breathe slowly and evenly until the panic recedes.
- If there is no bag at hand, you can breathe in the palm of your hand, folding them with the so-called “cup”.
Well, we sorted out how to get rid of panic attacks using this method, we only add that it is better to always carry a spare paper bag with you. However, in public you can breathe into the "cup", later referring to the fact that just dizzy, and became a little uneasy.
Method 3. Distraction
Another very effective way to get rid of panic attacks and fear is to distract yourself in the minutes of their approach. How can this be done?
- Wear a bright rubber band on your hand. When a person feels that the attack is approaching, you need to pull it with force and slap yourself on the arm with it. A sharp pain can distract a person, thus, it will be easier to cope with the attack.
- Counting. It helps a lot of people just to count something at the moment of approaching an attack. To do this, you can count cars, trees, and even people. It is worth saying that this is a great way to get rid of panic attacks in the subway or other public place.
- Fantasies. So, doctors recommend trying to imagine themselves in a different, quiet and calm place, where there is no fuss and worries. Mentally transported there, you can more easily survive a panic attack or even strangle it in the bud.
- Thoughts For those who can easily look at themselves from the outside, doctors are advised to control everything that happens when a panic attack approaches. It is necessary to consider the symptoms, describe them as if for themselves, observing everything from the outside. This helps to survive a difficult situation, because you are like an observer, not a participant.
Preventative measures
Talking about how to get rid of panic attacks without pills, it is worth mentioning that it is good to also prevent this disorder. You can take various soothing herbal infusions and decoctions from the category of the above, it is also good to master various breathing techniques beforehand and try them on yourself in moments of calm. Well, of course, you need to see a doctor for help. Mental disorders are very serious, and dealing with them alone is quite difficult, and sometimes impossible. But you do not need to be shy of your disease. It is better to gather the will into a fist and, together with the doctor, try to solve the problem.