The best advice is: "Let come panic and wait until it has passed." With the gradual practice and the possible use of drugs, panic attacks should not happen too often.
Expect to feel the fear, fun to voluntarily produce, learn ways to cope, to tame. It is essential to learn a new mental attitude to feelings of panic.
1 - This, regardless of whether you're scared, unstable upset. These feelings are no more than an overreaction of your body to stress.
2 - Because you have these feelings, this does not mean that you are very sick. These feelings are unpleasant and épeurants, but not dangerous. There is nothing bad will happen to you.
3 - Do not hold your feelings. They have you under control. You wanting to increase retention and increase the intensity. Stop control. Do not run against panic. When you feel the panic rising, take a deep breath and as you exhale, let go. Keep trying (not save you). Stay up as if you were floating in space. Do not fight the feeling of panic. Accept it. You can do it.
4 - Try to be as comfortable as possible without save you. If you are in the street, lean against a pole or wall store. If you are in a cosmetic department (for example), do you find a quieter place. If you're in a store, notify the person that you feel bad and you want to sit for a moment. Do not jump into a taxi or car and go home in a panic.
5 - Stop increasing your panic with épeurantes, dramatic or catastrophic thoughts about what happens to you and where it will lead you. Do not fall into the trap of self-pity and do not tell yourself, "Why am I not like other normal people?" ... "Why do I have to go through all this?" Do you just accept what happens. If you do this, what you fear most will not.
6 - Think about what happens to you, especially your body at that time. Do not think "something will happen to me, I must get out." Repeat to yourself "I will not fall, will not become unconscious, do not die or do not lose control."
7 - Now wait and let the fear time to pass. Do not run the situation. Others have found the strength. You too will get there. Notice that when you do not add to your panic épeurantes thoughts, fear begins to disappear by itself.
8 - This is your opportunity to practice. Think of it this way. Even if you feel isolated in space, one of these days you will not feel these feelings. Soon, soon you'll be able to get through a panic and say "I did it", "I managed." Once you say that, you have completed a long journey to conquer your fears. Think about the progress you've already accomplished and successful. You are in the situation.
9 - Try to distract you from what is happening inside you. Look around you. Look at the other people on the street, on the bus. They are with you and not against you.
10 - When the panic drops, release your body, take a deep breath and keep what you have to do. Remember that whenever you face panic and you cross (as described above) you reduce your fear.
Finally, there may be side effects, even after successful experiences you may feel listless or depressed. These are symptoms that can occur. These reactions are temporary and will disappear.
There may be other panic attacks even after going through various stages, for example, take the bus. Keep calm and go back to the bus as soon as possible (or the last step taken).
Remember that there may be setbacks if:
- we are very tired
- very worried or tense about something
- you do not feel well physically
Often in women, panic attacks last to disappear are those that occur during the menstrual cycle.
