Panic attacks: how to fight on your own
On the Internet there is a huge amount of information on the topic of the IRR, neurosis, various phobias, and, finally, panic attacks. However, not all the material is submitted in an accessible language, and most importantly - few people will be able to understand the very essence of this issue. And in this article I will tell my personal experience in this problem, and then - how I got rid of it.
What is panic attack?
PA is an acute fear of death or insanity, which lasts from 15 to 30 minutes. This information is written on almost any site, and therefore I will not dwell here in detail. It will be much more important to find out why panic attack occurs?
This extremely painful condition arises due to a sharp release into the blood of a huge amount of adrenaline. In essence, this is the same as if you were near a hungry and enraged lion. Only, the fear of this predator would be quite natural, in the case of the PA things are a little different.
Remember when your first panic attack began? Let's give an example with the most common case - a trip in public transport. One day you went about your business, and suddenly your heart began to beat in a strange way. It was from this moment that you began to create your panic attack with your own thoughts and evaluation of these heartbreaks.
To make it clear that I want to say this, try to recall your first thoughts when you had interruptions, or, let's say, your head was spinning. These are usually the following thought forms: “I have something wrong with my heart, but what if it is a heart attack (or stroke) and I die now? But I still have a lot of unfinished business, I am still quite young ... ”
As soon as you think so, adrenaline is immediately released into your bloodstream because your brain believes that you are in danger. Only in contrast to the hungry lion, this “danger” is caused solely by your irrational assessment. Thus, you begin a panic attack, and you confirm your thought form: “Exactly! It's a heart attack! ”And it gets worse.
Is it possible to die from a panic attack?
Not. Moreover, it is impossible to harm in this way your health or go insane. Because there has not been registered any such case. And to think that you will be the first to be pretty stupid. Think yourself - how can you die from the fact that adrenaline is released into your blood? This is a natural reaction of fear, which is absolutely normal.
Why did I feel that something was wrong with my heart?
This is a very good question, and now I will try to answer it as clearly as possible for you. From childhood, you were brought up in an environment where your life was too one-sided and inflexible. For example, your parents often told you: “Do not indulge in a minibus, or else that uncle will take you to your place!” Or: “Are you a bad boy, what will other people think of you?”
And you get used to the fact that they might think badly of you, simply because you somehow do not behave like this. And even when you grow up, your stress will remain about this. And if there are those situations where it will be too strong (the same ride in an overcrowded bus), then this tension will surely find a way out to the body. This may be in the form of a heart eater or other symptoms. Such as tachycardia, dizziness, a sense of unreality of what is happening, and so on.
The fact that stress goes into the body is not dangerous either. But you do not know that this is just tension, because you think that this is a terrible disease or a heart attack. That is why you interpret the interruptions in the heart as something terrible, and therefore you panic attack occurs.
Why not all people have panic attacks?
Because all of us were brought up differently. Someone grew up anxious man, while others remained more calm people. This is a very long topic, and in a nutshell you can’t describe it. But one thing is for sure: if you were often put in a rigid framework from your very childhood (do not change your husband, sleep with men only after the wedding, learn from the five), and your life has developed in such a way that you had to break this framework - then you problems begin with the release of tension in the body. Especially if you feel strong guilt in front of parents for their deeds. (they got twos, lost their early virginity, etc.) Although in principle this is absolutely normal.
How to cope with a panic attack once and for all?
So, now remember, and better write it down. As soon as the next time you feel that the PA is about to start, tell yourself the following: “So, stop! This is just the tension that goes into my body. This is not a terrible disease, because my tests say that I am healthy! My condition does not pose any danger, and I give him the right to be! ”
And really give your body the right to feel tension and discomfort for a while. But in no case can one think like this: “But not this ... again it will start now! Damn, now I’ll definitely die! ”Because your brain will again accept such thoughts as a threat, with known consequences in the form of another PA.
But if you say that, they say, yes, I am not very well right now, but I understand that this is just my tension caused by life contradictions and circumstances, then you will never develop a panic attack. Because you will not treat your heartbeat as a danger. And from now on, you will forget the problem of panic attacks once and for all.
Roughly speaking, allow yourself to die, and you will never die. Allow yourself to experience a panic attack, and you will never experience it. I remember how often I scoffed at myself like this: “Ha! Tension again? And like you will kill me now? Come on, start! And come on quickly, and then something I do not die nifiga! ”
I spoke like this because I firmly knew that a panic attack would never kill me. And as soon as I started thinking like this in a sarcastic way, my tension quickly disappeared. And even more so I did not have any panic attack.
So, if you really believe that your condition poses absolutely no threat, then you will quickly forget your panic fear. However, when you get rid of it, do not think that your problems will end there. Now I do not mean the problem of panic attacks, but the issues with your tension that goes into the body.
To get rid of these problems, you need to find a good psychotherapist! Not a psychiatrist, not a neurologist, and certainly not a cardiologist. I know very well how, after the first PA, people start to run around the doctors who send them to other doctors. I also know how exhausting it is that you cannot be given any normal information.
Therefore, I immediately recommend that you look for good psychologists or psychotherapists. If one does not fit, then look for another. There are very few such specialists in our country who really understand this problem and which is generally called neurosis! And not vascular dystonia! There is no such diagnosis even in ICD-10! Your problems are called neurosis, and only neurosis! And a panic attack is just a tiny symptom, like the tip of an iceberg.
I will finish this article. I hope that I managed to give you the information that you really lacked. Perhaps you have many questions left, and I understand you. I recommend that you do not search for answers in various forums, as you are likely to be misled there. Always criticize what you read.
This also applies to my article - in no case take my word for it. And just use this information in practice, and then you will understand whether it brought you the result or not. But I will tell you that I myself got rid of panic attacks in exactly this way, and have not experienced them for 2 years. In addition, I know thousands of people who have also successfully gone through this problem.
And I wish you a speedy recovery and more practice! Copy this article to your phone or print it, and then begin to act now. Go to the subway / cafe / minibus and wait for your voltage. Do not be afraid of anything. And then just follow what I told you. And you will quickly see the result.
On this topic:
How to cope with anxiety
Obsessive thoughts and fears: how to get rid
