20mesures efficaces pour faire face aux attaques de panique effective steps to deal with panic attacks
In previous articles, we talked about the symptoms of panic attacks and what they are, and the question that arises is what are the reasons that make panic attacks continue, and the importance of this question lies in the fact that knowing these causes enables you to control them; Thus controlling panic attacks.
? * What are the causes of panic attacks
Panic attacks are one of the highest levels of anxiety , and so far we don't know what causes these attacks. It's not known what causes panic attacks or panic disorders. The following factors are expected to play a role:
Genetic predisposition, which may lead to a mood that is more sensitive to stress or prone to negative emotions, and changes in the way parts of the brain work.
Environmental conditions, such as exposure to trauma and abuse in childhood.
And causes both together (genetic predisposition and environmental conditions) weaken psychological resilience, and increase a person's psychological sensitivity, which increases anxiety rates.
Panic attacks can occur suddenly and without warning in people who are more sensitive and more likely to have attacks.
For more sensitive people, traumatic life events may act as a catalyst for the onset of seizures, and these seizures may be a physical disease, especially accident diseases that cause arrhythmias, including Wolff-Parkinson-White syndrome, and other heart diseases, roads, the death of loved ones , wars and accidents. Natural and epidemics , and other events that a person considers life-threatening, and some research indicates that the body's natural response to fight or flight in situations where it is exposed to contributes to the occurrence of panic attacks.
Does coffee cause panic attacks? Coffee does not cause panic attacks, but in people who are prone to attacks, drinking a lot of coffee can be a trigger, causing or increasing the frequency of attacks.
* What are the causes of persistent panic attacks?* Quelles sont les causes des attaques de panique persistantes
There are reasons for persistent panic attacks related to thoughts, others related to feelings, and others related to poor interpretation of your symptoms. It is what makes you unknowingly a prisoner of annoying panic attacks and keeps them going; It does not end, here are some examples:
First: the bad interpretation of your symptoms
You often explain, for example, pain in your chest with neck and shoulder pain; It's a pectoral slash, and the truth is that your muscles are stretching and contracting in preparation for the confrontation.
The feeling of suffocation and anxiety about death explains that you are dying, but the truth is that your body is trying with all its might to get enough oxygen for your movements; Your breathing becomes very rapid, and you take a large breath in quickly, or in jerky, inconsistent ways, causing dizziness.
Headache with blurred vision is explained as bleeding in the brain, and the truth lies in the dilation of the pupil of the eye to benefit from the visual field more than usual to avoid danger.
Second: Ideas that you believe
Thoughts that you "believe" to the point that you don't even discuss their validity are the most powerful and dangerous thoughts that lead to psychological distress; Whether in what we are talking about now, or other suffering; We act through steps that surrender each other until the circle is completed and it closes; We believe ideas about ourselves, about life, or about others; It produces feelings that correspond to it, and when it fills us with those feelings; produce behaviors; When you believe that you will not be able to pass the exam with distinction; You will feel stress, shame, inferiority, powerlessness, and intense fear of letting down those you love; Accordingly, you will be hindered in your achievement, or you will not be able to enter the exam, or you will lose your ability to focus and remember.
Although discussing that idea and correcting the real one is illusory, through your previous life, with plans for continuous review, and understanding the parts of what you remember, with rest and entertainment periods, and sharing with your colleagues in various ways of recall; You will improve your feelings, and therefore your actions.
Often the thoughts of idealism, perfectionism, unworthiness, the desire to please others, and drowning in feelings of unexplained guilt; Behind most feelings of sick anxiety, which appears in many forms, including panic attacks; Let's discuss ideas; To be able to change the pattern of the circle in its orbit.
Third: feelings
Feelings...as opposed to thoughts; It is not legal to discuss, modify or correct with it, but I want you here to do two very important things:
The first is to practice distinguishing thoughts from feelings. You unknowingly do not discuss your thoughts; Because you perceive them as feelings, and you often perceive your feelings as adjustable; For example, many express it by saying "I feel lonely"; Loneliness is not an emotion, but an idea, and it can even be discussed and corrected when you relive the memories of your life and see that you were not alone, even if all your relationships consisted of one person, and that the loneliness you live is your well-deserved choice; If you wanted company, participation, and involvement, you would do so, but you lack the feelings of “alones,” so pay attention to the difference between them.
The second thing is that feelings acquire inflation and cause “psychological disruption”, and even suffering when they remain imprisoned and are not expressed; Expressing your feelings even if you perceive them to be critical or unacceptable to those around you by talking about them; It reduces the pressure of its pressure force, which gathers against your will in the form of a panic attack focused on feelings of fear and anxiety.
Remember... the event results in an idea, and the idea results in feelings, and feelings result in an action; The more you discuss the idea, correct it, and get rid of the wrong, confused part, the more you think about it. Your feelings have improved and your actions have moved towards the positive part.
? How can panic attacks be dealt with
We often get a question: How do I deal with panic attacks? And how to treat panic
? attacks and fear of death
We previously talked about the closed circuit that causes persistent panic attacks ; We mentioned that treating thoughts, because they are the beginning of closing the cycle, is the strategic treatment of seizures, and today we will talk about how to deal with panic attacks or the method of treating panic and fear, and we will indicate what we can do before the attack occurs, and during the attack itself when it attacks you.
First: before the seizure
During times away from the shift, you need to do the following:
Continuously maintain at least one of the relaxation exercises in a place that comforts you, in a physical position that is very comfortable for you, to test during the exercise the extent of relaxation of all your muscles from the top of your head and passing through your back, abdomen, and ending with your toes, and whenever you find a tight muscle watch it, and allow it to relax until you relax, you may find it difficult at first, but with repetition it will become easy. These exercises produce the desired results only with continuous repetition; Until it becomes part of your daily behavior, even if it is only for 10 minutes a day.
Daily practice of healthy breathing; Healthy breathing accommodates you to the regulation of inhalation and exhalation, and thus the absence of acceleration or asymmetry in the entry and exit of air; What helps you control the suffocation you get during your panic attacks, and the easiest and healthy breathing is simpler, when you take inhale slowly through your nose until your stomach is full, then keep it as smoothly and gently as you can, then slowly exhale Again while exhaling, but from your mouth this time, not from your nose, and to start with at least ten minutes a day on a regular basis.
Pay attention to your general health, avoid foods with saturated fats, eat a healthy diet that contains fresh fruits and vegetables, and stay away from caffeinated drinks.
Avoid stimuli that trigger your anxiety; Such as following difficult news, following traumatic events, and watching movies that disturb you, with your gradual exposure to what externally causes you to fear or worry.
Practice expressing your feelings of stress with someone who loves you, but your feelings in general, not the feelings of terror and fear that are specific to your panic attack.
adopt other interpretations of what you are acccustomed to; you will find wonder; You thought that you were dying and did not die, and you imagined that you would lose your control over yourself and it did not happen, and you imagined your helplessness, and there is no real evidence of that, and you thought your loneliness, and discovered that it is your choice.
Remember that most of your fears and what was killing you did not happen; Your anxiety, then, is more than 97% false.
Resist your refusal to connect with others, interests, or nature, and remember that this is an important part of treatment.
There are those who manage to have panic attacks when they practice daily to set a specific time in the day to worry, and do not worry about anything or anything except at that time only, try that; It may also help you.
Freedom from unjustified feelings of guilt; by an internal psychological decision to this; When in the past you acquired this way of dealing with yourself; I was irresponsible, and did not realize that most of what you imagined as the cause of it were the responsibilities of others; So stop drowning in the painful feelings of guilt, and replace it with awareness, and responsibility for what comes only within the realm of your responsibilities, on top of which is getting rid of those suppressed, suppressed feelings.
Accepting the existence of your anxiety now at that stage, and your acceptance of this does not mean your approval, nor does it mean your surrender, nor does it mean that you quarrel with his existence, only he is present now; Your acceptance of this will greatly relieve him.
Remember that your anxiety in the form of panic attacks is not what it appears to be a lack of control, but it is an unhealthy choice to solve your problems; Let your choice be renewed every day; By communicating with yourself in a different way holds the entitlement to every kindness to yourself.
* ? How do I get rid of panic attacks
How to deal with panic attacks
I suggest that you practice the following as a way to get rid of panic attacks while the symptoms of an attack are occurring:
Remember that you are perfectly fine, and that you are not experiencing anything in your body at all.
Remember that it takes its time, long or short, and then it passes.
Remember that you have decided not to wait for her, but will only deal with her when she comes calmly.
Distract your attention to the nature of things around you and the details of their colour, texture and consistency, and if you are outside, focus on the details of the trees, sounds, noises, etc. (very important).
Remember something that made you happy or too busy to think about in detail right now during the seizure.
Take yourself slow, and don't fight to take a big breath when you feel suffocated; You know you're not choking, and breathe out slowly.
Talk to someone about something that interests you, even if it's on the phone.
Occupy yourself with something "mindful" to prevent you from drowning in the follow-up of the symptoms of your body after the episode ends.
* Herbs to treat panic attacks
People with anxiety and panic attacks may want herbal treatments for panic attacks as an alternative to prescription medications. This may be because some medications, for example beta-blockers or benzodiazepines, can have unwanted side effects.
Examples of herbs that are used to treat anxiety and panic attacks are ashwagandha, chamomile, valerian, lavender, passion flower, kava kava, and others.
It's important to talk to a doctor before reducing or stopping prescription medications or starting an herbal supplement, as some herbs can cause side effects or interact with other medications, and herbal medications haven't been shown to be effective.
Sources:
What is a panic attack? | Mind, the mental health charity
Panic Attack Symptoms - WebMD
Panic Attacks and Panic Disorder - HelpGuide.org
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