How to calm down during a panic attack

Everyone experiences, to a greater or lesser degree, what we call anxiety. This state of psychological and physiological activation usually goes hand in hand with very significant discomfort, as well as feeling of alertness or fear even if there is nothing nearby that constitutes a real danger.

However, there are those who, in addition to experiencing anxiety in complex and demanding daily settings (such as before an exam), relatively frequently experience panic attacks. If feeling anxious is normal, going through these attacks is not anymore, because they are qualitatively differentiated experiences from what can happen to us when we notice that the day is putting us in difficulty.

In this article we will see how to regain control and calm down during a panic attackAlthough it is difficult to find an “instant cure” and much of the success or failure of this task will depend on the situation in which we find ourselves. But first, let’s start with the basics.

    What is a panic attack?

    This phenomenon has different dimensions. In its psychological aspect, a panic attack involves experiencing an intense fear that suddenly arises, And often without a clear trigger or with a rather diffuse trigger. For example, it can appear in the iron while hiking through a place where there are many thorny bushes on the sides of the trail, although it is relatively difficult to break through them.

    Panic attacks they usually have a purely emotional root, so, Alien to logic, even if that isn’t always the case and real dangers can trigger them. These seizures usually last a few minutes, although they can sometimes last up to an hour or more. Its basic symptoms are:

    • dizziness.
    • Nausea.
    • Loss of equilibrium.
    • Difficulty speaking.
    • Difficulty breathing normally.
    • Pulse acceleration.
    • Tremor and numbness in the muscles.
    • Thoughts associated with fear.

    So panic attacks are something similar to what would happen if we released all the anxiety stored for days and made it affect us and focus in a few minutes, especially during the first five. On the other hand, in many cases the appearance of these episodes is unpredictable, among other things because their occurrence does not even depend on whether we are thinking about something stressful.

    What to do during a panic attack?

    To better manage your panic attack and calm yourself down as quickly as possible, follow the instructions below.

    1. If you can, find a quiet place nearby.

    It is good to look for a quiet place because avoiding exposure to stimuli-overloaded environments can fuel panic. However, it is very important that you seek that space of relative calm in the places closest to you, which are only a few meters away.

    If you are planning on moving more, for example changing the floor plan of the building you are in or going to a park, this can in practice become an escape. Which brings us to the next tip.

    2. Don’t run away

    Running away only confirms the mental frame you are experiencing panic in, as it reminds you that there is a bit of what you need to try to get away from. This means that if you move around a lot, it is very easy to turn this simple transfer into a hasty retirement, Which at the same time feeds the fear that this situation which affects you could follow you (yes, even if what makes you panic is not material or is very diffuse).

      3. Don’t look for complex mental distractions

      Imposing on the task of thinking about very complex things will only frustrate you, because when you are going through a panic attack, you will not be able to do it, which will give you more reason to worry.

      That is, if you experience the symptoms of a crisis of this nature when you start trying to remember who the Gothic kings of the Iberian Peninsula were, or offer to repeat an imaginary conversation, failure will remind you again and still that is happening. something serious enough to sneak into all of your mental processes.

      4. Adopt a very passive attitude

      To calm yourself down during an anxiety attack, it’s best to stick to something like “hibernation” – not focusing on anything in particular, or taking care of anything. happening around us. Assuming the main problem is the panic attack itself and not some real danger located nearby, it is desirable to ignore everything and let the experience unfold on its ownJust like a skier would when he notices he has a patch of ice underneath.

      One help to achieve this is to stop focusing on the gaze and then mentally repeat a very simple word, regardless of whether we are doing it right or not.

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