如何应对恐慌发作？

Rozwojowiec.pl (a team around Damian Redmer promoting knowledge based on research, in my opinion) once published a series of three articles on this topic. https://rozwojowiec.pl/baza-wiedzy/inne/atak-paniki-czym-jest-jak-rozpoznac-jak-sobie-poradzic/ https://rozwojowiec.pl/baza-wiedzy/inne/atak-paniki-pierwsza-pomoc-jak-rozpoznac-i-pomoc/

Panic attacks are characterized by intense, overwhelming feelings of fear and anxiety. They can occur suddenly, even without an apparent cause. They are accompanied by physical symptoms that can intensify the anxiety and cause terror. How to cope with them? Here are a few tips: Summon the thought that this state is not life-threatening. A panic attack can cause terror about the sense of danger of death, but it is worth reminding ourselves that this feeling will pass. Slow down your breathing. Take a deep breath and after a moment (e.g. after 4 seconds), take a long exhale (longer than the inhale, e.g. 8 seconds). This can help in calming down. Move to a safe place if possible. In a car, if you are the driver, pull over or find a place to stop. Contact a trusted person. Talking to a close person can help control the fear. Remember that panic attacks are difficult experiences, but you can learn to cope with them. If you feel that panic attacks interfere with your daily functioning, it is worth consulting with a doctor or a mental health specialist.

Deep breathing, meditation, yoga, and relaxing music can help. It is also worth checking the levels of vitamins B, D3, and iron. If the problem is more complex, therapy aimed at helping understand and change thought patterns that lead to such attacks can be helpful.

Surely it will not do without the help of a specialist doctor, don't expect any help here.

To deal with panic attacks, there are several effective strategies: 1. Understanding the panic attack: It is important to understand that a panic attack is our body's reaction to high stress. Accept that it is a normal reaction and that there is no physical danger to you. 2. Breathing technique: During a panic attack, focus on calm and deep breathing. Inhale air through your nose for 4 seconds, hold for 2 seconds, and then exhale through your mouth for 6 seconds. Repeat this process several times to calm your body and mind. 3. Find a sense of safety: Identify a place, people, or objects that give you a sense of safety. This could be cuddling with a loved one or holding an object that gives you a sense of security. 4. Pay attention to your thoughts: Examine your thoughts and try to understand them. Many of them are likely irrational and senseless. Analyze them and try to replace them with more positive and logical thoughts. 5. Relaxation exercises: Regularly practice relaxation techniques such as yoga, meditation, or simple exercises/stretching. They will help reduce stress levels and increase a sense of peace. 6. Seek help: If panic attacks persist and negatively impact your daily life, seek help from a specialist. Psychotherapy, cognitive-behavioral therapy, or pharmacotherapy can be effective forms of treatment. Remember that each person may have different experiences and reactions to panic attacks. It is important to find strategies that best suit you and effectively help you cope with panic.