Do you feel that things are not right. The view shuffles, the heart speeds up, fear takes over.
His hands tremble, and you paralyzes there. Another panic attack, which came so without permission and took care of you!
The first thing to do is pay attention to your breathing. Try a deeper breath. Breathing will help you to reduce stress and provide oxygen to the brain. Pulling the air count to 4, keep the air inside you, count to 4, and then release the air counting to 4. Place your focus on slow !!! Repeat this breath for 8 times at least! Your body will understand that you are not in danger, and will start to calm down. Your muscles will relax more, and your thinking will begin to restore clarity.
Search other things around to distract you. Observe people think and mentally sing his favorite song, change the focus of your thought making an effort to distract, count how many people there in that environment, how many wear glasses or are tennis .... Invent, create ways to distract your mind concentrating on something different!
There is a body relaxation that you can do that will help you focus on something different, and consequently relax your muscles. Start with the face as follows: tighten the facial muscles (this will give a very ugly face), count ten seconds and relax, do the same with his mouth, shoulders, arms, legs, with the pelvis, and the feet. Contract the muscle group, hold for 10 seconds, relax, release tension. Try it! You can use this exercise when anxiety is coming!
Imagine the opposite of what's scary. If you are anxious and fearful of a proof by example, imagine how it will be your joy after the victory, you imagine celebrating your success and counting for people. So you will be trading their dysfunctional thoughts (negative) by functional thoughts (positive), and this will help you too. After all it is much better to think good things, and imagine situations of success is not?
Make peace with your imagination. And then imagine a beautiful place, a place that brings you peace, calm, and joy. This exercise can be done with open or closed eyes. You will put a lot of detail in this scene, and is slowly enriching this place with more and more details to your imagination be making light and good things. You will be doing a guided imagination.
Make a discussion with yourself and question your fears! Okay, you're anxious! But ... This danger is even true? It is here and now? It was generated by your imagination? So you can sympathize with you, and recognize if there is real danger or this threat and fanciful. By doing so, you turn your rational side, and will realize how this fear was created, and there is not necessarily at that moment!
Change activity. She felt that anxiety increased .... try to change what he was doing to distract your mind and spend the energy of the body, putting everything in motion. If you can fill up that time with something that makes him good is great. exercise, gardening, crafts, painting, photography, dance, music, ....
Ever thought to record what you feel? Write texts that show a little picture of those fears. Think what led you to fear and so will find out why this crisis at that time! Writing helps a lot to streamline the emotions, if fear, and helps you react more reason in another situation. This can change your behavior before the fear. You get more power and control over it!
Jogging, do physical exercises are good alternatives to increase their welfare. Look for an exercise you take pleasure in doing, you can be walking, yoga, running or swimming ... This depends on your profile, but arrange time for you!
Invest in you, the people you love and who love you to seek support. In crises call, look for them, talk. It's great to feel welcomed in these times of more weakness.
Seek psychological help to understand better about your crises and how to have more control over them. In therapy you will understand, and at the same time find ways of self-control. If your symptoms are intense and frequent, you need psychiatric help, therefore, seek a doctor to accompany you to the dosage and the choice of the best medicines.
Remember that the control of their seizures depends on choosing the right paths.