5 طرق لوقف نوبة الهلع .. منها تدريبات التنفس

8 فبراير، 2023

5 ways to stop a panic attack, including breathing exercises

You don’t have to be in a scary situation to have a panic attack.

You may be out for a walk, in a restaurant, or asleep in bed

Suddenly you get a strong rush of fear.

This causes physical symptoms such as a pounding heart

or sweating, shortness of breath, nausea, chest pain, or shaking.

It can last from 5 to 20 minutes.

Once you learn to recognize when attacks happen, you can find ways to stop them

1 – Live your life

Understandably, you want to avoid a panic attack at all costs,

But it is important not to let fear control your life.

For example, don’t avoid places where you’ve had panic attacks in the past

2 – Talk to yourself

When you feel a panic attack coming on, remind yourself that you are feeling anxious

With no real danger, you can even try to address the fear directly.

3 – Acknowledgment of the seizure

As tempting as it may be to try to focus your mind elsewhere,

The healthiest way to deal with a panic attack is to acknowledge it.

Try not to fight the symptoms, but keep reminding yourself that they will pass.

4- Breathing exercises

The seizure may cause you to take shallow, rapid breaths,

So keep your breathing under control, close your eyes, put your hand between your navel and just below your ribs.

Inhale through your nose slowly and deeply and then let all that air gently escape through your mouth.

You will feel the hand on your stomach rise and fall.

5 – Keep your mind in the present

Notice five things that you can see around you. Then four things you can touch.

Three things you can hear

Two things you smell, one thing you taste, when you stay grounded in what’s going on around you.

The source: alyoum 7

الوسوم

8 فبراير، 2023