怎樣應對無端恐懼癥 How to Cope with Panic Attacks

How to Cope with Panic Attacks
怎樣應對無端恐懼癥
You can’t always get rid of panic attacks completely, but you can learn to live with them.
Steps 步驟
STEP 1 Accept it 學著接受它
Accept the fact that you are having an attack. Facing panic head on reduces its intensity. Be realistic. Remind yourself that you are not in any real danger.
STEP 3 Rate it 給它做評價
Rate your level of panic on a scale of one to ten. Sufferers find that this simple exercise somehow makes an attack more tolerable.
When you have a calm, quiet moment, think about what triggers your attacks. If you understand what causes them, you might be able to reduce them.
STEP 4 Breathe 深呼吸
Take a few deep breaths. Place one hand on your chest and one on your stomach as you inhale deeply and then exhale slowly. The hand on your chest should barely move; the other should rise up and down.
STEP 5 Visualize 使其形象化
Now picture yourself in a favorite, peaceful place, like in the mountains or on the beach.
STEP 6 Release tension 釋放壓力
Release tension by tightening each muscle in your body for approximately five seconds before moving on to the next.
If you begin to hyperventilate, breathe into a paper bag for about ten minutes. This will diminish your symptoms by raising your carbon dioxide levels.
STEP 7 Join a support group 參加一個支援小組
Join a support group, where other sufferers can share their tips and techniques for coping with and conquering panic attacks.
STEP 8 Consider therapy 考慮理療
Consider getting therapy. Cognitive-behavior therapy is especially useful in helping panic attack sufferers learn to cope with their fears.
STEP 9 Ask about medication 詢問醫(yī)師是否適宜服藥解決
Ask your doctor or therapist if you are a good candidate for anti-anxiety medication.
For unknown reasons, women have twice as many panic attacks as men.
 
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https://www.howcast.com/videos/2961-How-to-Cope-with-Panic-Attacks