How to get rid of panic attacks yourself

Even the happiest looking person has his own difficulties, which no one knows about. Panic attacks are considered one of the types of psychological problems. They happen suddenly, overshadowing the favorable hours of life. A person cannot relax and enjoy the present moment, because every time you need to be alert. If you are tired of fighting attacks, let's look at ways to permanently “kill” an ailment.

Why panic attacks appear

1. Heredity is the most complex, long-playing, predisposing factor. If bouts of fear are inherited, get ready for a long and difficult struggle with them. To identify a genetic predisposition, you need to ask maternal and paternal relatives. If they also have problems with attacks, then the situation is clear.
2. There are other serious reasons, for example, an ailment associated with inflammatory processes in the inner ear, Konovalov’s disease, post-traumatic syndrome, hypothyroidism and other diseases. They also include vitamin B deficiency in the body, poor unbalanced nutrition. When a person constantly eats the same food, disturbing symptoms come to light.
3. A phobia can also cause panic attacks. If you have certain fears or something can terrify you, you should stay away from the fires as far as possible. To combat phobias, it is better to consult a psychologist who will make up a complex therapy.
4. Bad habits, wrong lifestyle, loss of a loved one, failure in a career, quarrels and discord in the family - these and other short-term causes ruin a person’s psychoemotional background. Panic attacks can appear as suddenly as they disappear. In such a situation, it is worth paying special attention to your peace of mind, relax more and sleep.
5. Numerous studies by scientists have confirmed that insecure people are most often exposed to panic attacks. If you belong to this category of people, look for ways to deal with personality problems. Sign up for a training, climb the career ladder, exclude everything that makes you feel insecure.
6. Sometimes panic attacks occur due to the use of hard antibiotics, which are addictive or have a number of other side effects. These drugs include ritalin and fluoroquinols. Ask a specialist to write you another treatment.
7. People who often “lean” on a glass, after refusing alcohol, suffer a severe hangover. This condition is called withdrawal syndrome, which is accompanied by an excessive sense of anxiety, nervous disorders, including particular panic attacks. In such a situation, it is better to undergo treatment in the clinic, specialists will provide assistance and support.
8. In some cases, sudden panic attacks may occur due to the so-called hyperventilation syndrome. This is a condition that develops if you constantly breathe fully. Under such circumstances, the balance of oxygen and carbon changes. With hyperventilation of the lungs, a rapid heartbeat, dizziness begins, all this leads to the onset of an attack.
9. Very often you can observe a situation where panic attacks appear as a result of repeated actions experienced earlier. If in those days these same actions caused an attack, then when projecting events it is possible that sudden attacks will appear again.This feature is called cognitive, behavioral.
10. Antidepressants, stimulants or other pharmaceutical drugs that were prescribed by a doctor or taken on a personal initiative can provoke an attack. Also among the reasons can be attributed to the use of drugs that can not be mixed with each other.
11. It is worth mentioning such an aspect as cardiovascular disease. If available, people are aware of the complexity of the situation and a possible fatal outcome. The fear of death is horrifying, which causes dizziness and sharp panic attacks. To determine the exact diagnosis you need to make a cardiogram of the heart, do not panic in vain.

Symptoms of Panic Attacks

1. The main symptom that sends an alarming bell to the brain is dizziness. Panic attacks contribute to the release of adrenaline, a person feels the danger of the situation and pumps it even more.
2. If this initiation of attack is not overcome, shortness of breath appears, the heart begins to beat violently, blood pressure rises, and accelerated sweating is observed.
3. Panic attacks have been thoroughly studied, so you can add a few more to the symptoms described above. This is a throbbing pain in the temples, a state of suffocation, sometimes heart pain, diaphragm tightness, impaired coordination of movements, blurred mind, nausea and vomiting, thirst, loss of real time, intense excitement and not leaving a feeling of fear.
4. It is also worth noting that panic attacks can be accompanied by trembling in the hands and throughout the body, aching bones, chills (throws it first in the heat, then in the cold).
5. Some people emphasize that the onset of an attack in them is weakness in the legs and slow deep breathing, the appearance of flies in the eyes, and blurred vision.
6. Not all people can coordinate in time and cope with the situation. Along with the above symptoms, the most hidden fears and phobias appear. In such circumstances, a person simply loses control of himself.

Consequences of Panic Attacks

1. As could be understood from the causes and symptoms, panic attacks do not appear on schedule. They overtake people by surprise, in the most inappropriate places or favorable moments of life.
2. What follows this? Just one attack can contribute to the development of phobias, fears of people or the street, animals, darkness, harmless things.
3. People suffering from sudden bouts of fear soon start to avoid the public, become self-absorbed, become outcasts, lose their close circle and like-minded people.
4. If you do not deal with attacks, personality disorder begins. It is a psycho-emotional environment that suffers the most. In the absence of assistance from the side, neglected cases are practically not treatable.
5. Colossal self-doubt also develops. It affects the appearance, some personal qualities, the professional sphere of activity, relations with the second half and children.
6. It is worth mentioning that constant panic attacks lead to sleep disturbance, increasing anxiety, dystrophy and a complete refusal of food every day. Loss of appetite and dehydration entail a disturbance in the activity of vital systems and organs.
7. It is interesting that patients with such symptoms do not want to share their problems with relatives or friends. Also, people who are constantly subjected to panic attacks do not try to get to a session with a psychologist. All this leads to a breakdown of the nervous system.

Medication for Panic Attacks

1. Extremely effective remedies for panic attacks are infusions based on motherwort, Valerian officinalis, and St. John's wort. Add herbs or soothing extracts to tea as directed. The result appears almost immediately. Do not abuse drugs, they are not as safe as it might seem at first glance.It is better to consult a medical professional online or visit a doctor for exact dosage recommendations.
2. At the pharmacy you can buy drugs that have a sedative effect. The effect of taking medication will come in 20-30 days, so for this period it is worth excluding situations that can trigger an attack. Sedatives fight insomnia, soothe, but cannot eliminate a severe neurosis. Express representatives are Novopassit, Persen.
3. Sedatives with a strong therapeutic effect include tranquilizers. To purchase drugs, you need to visit a specialist in advance and get a prescription. Already with it you can buy "Phenazepan" or "Grandaxinum". When taken correctly and in the absence of attack-provoking aspects, these drugs will have a positive effect on the central nervous system.
4. Panic attacks may occur due to susceptibility to depression. If this condition is detected by a doctor, he may prescribe antidepressants. Of course, they are rarely used to combat seizures, but if you have depression, then such drugs will be extremely effective in raising “morale”.

Psychological methods of dealing with panic attacks

1. Breathe. Certain exercises help concentrate. When the panic makes itself felt, take a deep breath and exhale. Sign up for the respiratory gymnastics section - Pilates. Experienced instructors will teach you to do everything right, so at the right time you will apply this technique to deal with attacks.
2. Relax. If the attacks appeared against the background of chronic fatigue, it's time to relax a bit. Get a bath with aromatic oils more often, sleep more, go on vacation. Psychologists say that 80% of people are cured in this way.
3. Accept the emotions. The method is effective, but requires certain psychological efforts on your part. Be aware of what is happening, understand the essence of why panic appears. Mentally eradicate the cause, do not let seizures take hold of your mind.
4. Customize yourself. Keep repeating that you are a strong and purposeful person. Keep a diary and write down all your victories in it. Each time, put a plus sign if you managed to prevent a panic. So you realize that it is much stronger than seizures.

Rules for the treatment of panic attacks

There are some rules that you must follow when treating sudden panic attacks.

1. Train your nervous system, develop “immunity” to stressful situations, do not let extraneous stimuli horrify you. Panic attacks are not a pathology; they can be eradicated if the situation is approached correctly. Do not wind yourself, do not engage in self-flagellation and self-hypnosis.
2. Do not lock yourself in, you do not need to sit at home alone. In no case do not close yourself from family and friends, they will be able to help you. Spend more time outdoors, relax, do not go headlong into work. Take time for relaxation: taking a bath, reading, watching fun movies.
3. It is proved that correctly selected music can lead a person out of depression. It is not necessary to turn it on loudly, it is enough to muffle the sound slightly and lie down to rest or do household chores. Try not to sit around when you feel too depressed. Do not let the depression cover you with your head.
4. Bad habits, in particular alcohol and tobacco, destroy the nervous system. It is a mistake to believe that this is not so. Completely eradicate addictions. Otherwise, you run the risk of encountering daily and deeper panic attacks.
5. In advanced cases, a person may give up and not fight at all. If you notice that the situation is getting out of control, do not hesitate to seek help from a specialist.Psychologists are needed to help people fight their phobias and fears.
6. Exercise will help throw out adrenaline, which usually precedes panic attacks. Therefore, actively engage in sports! Sign up for dancing, start attending the gym, skating (rollerblading, biking, skiing, etc.). In summer, swim in the ponds.
7. Pleasant films in a cheerful company will help to deal with sudden attacks. But you need to carefully choose the film and the environment, so that no one and nothing contributes to the development of the attack. Give preference to comedy plots, say “No!” thrillers, horrors, action movies.
8. Of course, not a single technique will be effective unless you tune yourself in a positive way. When you once again have disturbing thoughts that usually cause panic, stop. By all means try to switch to something else, positive, bright.

How to deal with sudden panic attacks

There are some recommendations that can help you prevent an acute panic attack.

1. When you feel that you are about to be horrified, close your eyes and relax. Think about the good things, then lie down and try to sleep. It is clear that immediately fall into a dream will not work. But a nap will not hurt you.
2. Each person has his own song, which he sings with pleasure in the shower, while driving a car or while cooking. If panic occurs, start singing out loud, but only the song should not be sad. Give preference to fun music, better than children’s.
3. If acute panic attacks are accompanied by a loss of reality, clouding of consciousness, dramatically surging heat in the body, go to the shower and cool. Either wash your face and the area behind your ears with cold water, then look at yourself in the mirror. Try to catch the moment at which the panic will quickly recede.
4. You can cope with sudden panic attacks by drinking a mug of hot tea with lemon balm and honey. Such a drink not only calms, but also tends to sleep. Therefore, most likely you will be able to take a little nap.
5. Take the habit of doing palm massages when the panic caught you by surprise. Press the membrane between the index finger and thumb. Press, count to 5, release. Manipulation is carried out until you calm down.
6. Always carry chewing gum with you. If you start to panic, chew it, the brain will switch for a while. Excitement and numbness will subside, then you just need to catch this state and distract yourself with pleasant things. Call your family, listen to music, do household chores.

There are many reasons you may encounter. They provoke the appearance of panic attacks again and again, so experts recommend eliminating fires as soon as possible. Make an appointment with the therapist or use the methods described above.

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