Panic attackTo understand the notion of panic attack, it is necessary to first define the terms that compose it. Is named attack the act and result of attacking: attacking, lashing out, offending. PanicFor its part, it is an intense feeling of fear.

It can be said that a panic attack is a phenomenon that occurs when a person suddenly experiences a fear from great intensity. The attack can last a few minutes or even hours.

Considered as panic crisis, panic attacks appear without an apparent cause. The individual, without knowing why, begins to feel terrified and his organism it reacts as if it were facing a specific threat. The subject, in this way, begins to have breathing problems, tremors, tachycardia, excessive sweating and dizziness, among other symptoms.

The panic attack is associated with a sudden increase of the anxiety. The person is not aware of the specific reason that triggers the situation: it is something that causes him a lot of anguish and that he cannot process to assimilate it into his psychic structure.

In addition to the feeling of terror and of the physical effects, it is usual that the person cannot correctly relate their environment to reality and that they experience a strangeness with respect to themselves. The feeling of loss of control over your body and your life in general is also common.

When panic attacks are recurrent, the individual suffers from what is known as a panic disorder. This condition is usually treated with psychological therapy (to detect the real reason for the anguish) and with drugs prescribed by a doctor to alleviate the physiological effects (antidepressants, anxiolytics).

Four steps to overcome a panic attack

Panic attackDespite the severity of the symptom, stopping a panic attack is not difficult. In technical terms, it simply consists of overriding the emergency message that the adrenal glands receive. Following a series of four steps defined by specialists seizures may not last more than three minutes, and statistics show that once learned their effectiveness increases with practice.

Before proceeding to detail the four steps, it is necessary to clarify that the definitive solution requires finding the cause anxiety and working to stop it from negatively affecting us, a job that can take a lot of time and determination.

The first step is the relaxation. It is necessary to become aware that we are having a panic attack and that we can overcome it. Controlling breathing is key, and for this we must breathe in slowly and deeply, trying to fill the lower part of the lungs and then exhale until all the air is expelled, to decrease the level adrenalin.

Once we have regained control of our breathing, we must stop the flow of negative thoughts. For this, it is usually useful to say aloud any phrase that helps us to drive them away, such as “enough!” Or outside!”. This step is contrary to the more common tendency, which consists of repeating destructive phrases until entering a circle vicious.

Similar to the previous step, we must say phrases that reassure us opposite to ideas catastrophic events that often arise during attacks. For example, if we fear we are having a heart attack, we can choose to repeat “it is simply a panic attack and the heart is beating harder than normal, nothing more.”

Finally, although we should not necessarily do it fourth, it is important accept your own emotions. There is no use denying or minimizing the fear we feel during an episode, but we must reach the root of the problem and try to understand the reasons that awaken it.