在恐慌攻击后如何获得帮助

如果你有惊恐发作, you know they can be a frightening experience with after effects that can be extremely challenging to manage. However, by following the steps provided here, you may be able to find some relief and get back on track after panic strikes.

恐慌Attac什么k Feel Like?

Imagine that you're driving to work when you're suddenly overcome with feelings of dread and fear. Your heart feels as though it's pounding out of your chest and you have difficulty breathing. You become increasingly afraid as you beginshaking和出汗。在你的腿和手中，你觉得刺痛，就像“针和针，”，你开始恶心。

You think, "This can’t be happening to me." You almost get a sense that you're watching yourself from a distance, feeling completely与自己和周围环境断开连接。你拉到道路的一侧，担心你会失去对汽车的控制，或者可能会在车轮后面传递。

正如您所设定的症状一样快，您注意到这些感觉逐渐消退。但即使你意识到恐慌攻击已经过去了，你仍然觉得边缘或键入。将您花一分钟乘坐重新聚焦并回到路上。剩下的一天都是由紧张和忧虑感的标志。

These attacks can have an emotional, physical, and cognitive impact that may affect you long after the attack has diminished. After experiencing a panic attack, you may find it difficult to pull yourself back together.

How to Get Through a Panic Attack

停止和呼吸

During a panic attack, you may experience呼吸急促that causes you to feel like you're not getting enough air or like you're suffocating or choking. Shortness of breath can also cause chest pain that's common with panic attacks. This terrifying experience can cause you to feel anxious for the rest of the day.

如果您觉得在恐慌攻击期间无法呼吸呼吸，请深呼吸运动可能有所帮助。

1. Once you notice that your symptoms are lessening, begin to breathe slowly and purposefully.
2. 深入，光滑，甚至呼吸呼吸。
3. 一旦你拿到空气尽可能多的空气，留下一两片呼吸。
4. Gradually exhale through your mouth until you feel as though there isn't any air left in your lungs.

Try repeating this pattern of inhaling slowly through your nose, briefly holding your breath, and exhaling slowly out of your mouth. By practicing deep breathing exercises throughout your day, you may be able to manage your anxiety more often, leading you to feel a greater sense of calm.

使用积极的自我谈话

恐慌的攻击可以让你感到担心，紧张，害怕。当攻击发生时，您可能会对失去控制甚至可能从攻击中死亡的恐惧思想。一旦袭击开始消散，你可能会感到尴尬或令你恐慌的经历。您甚至可能会在下次攻击发生时开始强调。

Try using积极的自我谈话和肯定提高你的情绪并获得控制感。当恐慌攻击结束时，提醒自己，它会很快，它不会伤害你。如果出现了自责的思想，尽量符合自己原谅自己，抵消自责的肯定，并继续你的一天。

Talk to a Loved One

联系一个亲人谈论事情可能会有所帮助。你甚至不需要tell your friend or family memberthat you just had a panic attack. Rather, you can call your loved one up to merely chitchat. You may find that simply talking to someone you trust will make you feel better as your panic attack symptoms decrease.

如果没有人可以使用或者在您的恐慌攻击后与某人联系是不切实际的，然后尝试考虑一个值得信赖的朋友或家人会对您说。想想一个支持性的朋友可以如何告诉你你会通过你的焦虑or that he or she is proud of you for handling your panic attack so well.

Focus on Something Else

经过恐慌的攻击后，您的个人思想和能量可能会过于关注您的焦虑和其他症状。不要以更多的关注或担心喂养你的焦虑，而是尝试专注于为您带来一些幸福或和平感的东西。

For example, you may find it helpful to bring your awareness to something fun you plan on doing in the future or to joyful times from your past. If possible, try taking a walk in fresh air or engage in an activity you enjoy to help clear your mind.