How to calm down during a panic attack – told the Ministry of Health
[ad_1]
According to the World Health Organization, in 2022, about 264 million people in the world will have panic disorders. This is 3.6% of the planet’s population. The main symptoms and self-help exercises were recalled in the Ministry of Health. A panic attack is a sharp attack of fear that lasts for several minutes and is characterized by: rapid heartbeat; chest pain and heart attack-like symptoms; excessive sweating; shivering, chills or hot flashes; shortness of breath and feeling of suffocation; nausea and/or abdominal pain; dizziness; a feeling of unreality of what is happening to you (depersonalization or derealization); fear of losing control, “going crazy” or dying; some specific symptoms. Photo: Alena1919/Depositphhotos How to calm down during a panic attack In order to overcome a panic attack, you need to return to the here and now. Psychologists advise to “ground yourself”, that is, put your feet on the floor and feel the support. One of the most popular techniques is “5–4–3–2–1”. A person who is in a state of panic fear should name: ✔️ 5 things they see (for example, your hands, the table, the sky). ✔️ 4 things that are physically felt (for example, a hard surface under your feet, clothes on your body, etc.). ✔️ 3 things he hears (for example, birds singing, the sound of cars, music). ✔️ 2 things that can be sensed by smell (for example, coffee, fallen leaves, perfume). ✔️ 1 thing that can be tasted (peppermint gum, tea, etc.). It will be recalled that since the beginning of the full-scale invasion, many people have an emotional reaction to the events. In addition to panic attacks, stupor, aggression, hysteria, etc. may also occur. Previously, we wrote about how to help people in these conditions. Read also: “I’m afraid that dad will be killed in the war.” How to talk with a child about fears and help them perceive reality
[ad_2]
Original Source Link
