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In fairness, it should be said that panic attacks against the background of coronavirus are no different from panic attacks at any other time. In this case, the coronavirus acts as a catalyst for this unpleasant phenomenon, and quite serious.
A panic attack has several signs, which we will talk about further, but if you highlight the main one, then this is a wave of fear, anxiety and real panic that suddenly falls on us. And, if in the precoid era it was possible to talk about fear for no apparent reason, now, one of the reasons has manifested itself quite clearly.
A huge amount of negative information pouring on us from everywhere and, alas, finding its confirmation in the real stories of people close to us, is fertile ground for the emergence of a panic attack. Since fear is the basis, let's deal with it and deal with it.
What are we still afraid of?
We are afraid to die, which is absolutely natural for a living being. The instinct of self-preservation is laid in us by nature, and when a threat to our life arises, we either attack, or run away, or hide. In the case of the crown, this number does not work. The enemy is not visible. To attack - you will not attack, there is practically nowhere to run away, to hide - yes, for a while in the form of quarantine, but still with the risk of catching an infection somewhere along the way between the store and the house, at least. Plus, the realization that humanity does not yet know everything about coronavirus and cannot guarantee 100% effectiveness of prevention and treatment methods. Yes, vaccines have appeared, yes, treatment protocols have appeared, yes, fortunately, a sufficient number of people have successfully coped with the disease, but we are still scared, what if things will be different with me or my loved ones.
By the way, the forced isolation of enthusiasm also does not add - an unusual restriction of freedom with additional "bonuses" in the form of inoperative public transport, kindergartens, study and work online, layoffs, closing businesses, being in constant contact with loved ones who have become closer to us than we expected etc.
And what next? Continue to cheat yourself, driving yourself into deep stress? Spit on everything, denying reality and go all bad?
Both are unreasonable from the point of view of physical and mental health. The most reasonable would be to accept and realize that reality has changed, whether we accept it or not, the external reality will be what it will be. Can we influence her? We can, changing our inner reality, our attitude to what is happening and finding advantages in new conditions. And, this is a creative task to harmonize your feelings, thoughts and actions. We ourselves create our own reality and it depends only on us whether it will please or upset us. And, this does not mean at all to be inactive. This is about the fact that you need to act according to the circumstance, maintaining internal balance and stability, without going to extremes. "Do what you must and be what will be." This is about the attitude towards coronavirus as a background for panic attacks.
Panic attack symptoms
But what should we do if a panic attack overtook us? The causes of this disorder are not fully understood, but it is known that serious shocks and overloads are provocateurs. In addition to feelings of anxiety, fear, increased anxiety, unpleasant physical symptoms appear as a result:
- Labored breathing;
- Cardiopalmus;
- Pressure change;
- Insomnia;
- Chest pain;
- Clouding of consciousness;
- Dizziness;
- Numbness of the limbs.
If the attacks are repeated regularly, it is necessary to consult a doctor to rule out the organic nature of the disorder. In any case, you should find out the reasons causing the panic attack and, best of all, when specialists, primarily psychologists and psychotherapists, deal with this.
How to Ease a Panic Attack
But, you need to get to the specialists, and you are already uncomfortable, what should you do?
Focus on breathing
Better to start with exhalation and hold your breath. Smooth inhalation and smooth exhalation with holding the breath, and holding the breath on exhalation should be longer than after inhalation.
Go to breath for 4 bars
In 4 counts, inhale, hold the breath, exhale, hold the breath, at each phase we count to ourselves to 4.
Switching attention to anything
Music, film, social media, homework. You can try to squeeze and unclench your toes, hands, focusing on what we are doing. Any muscle activity will help you switch
Getting active and doing exercise
Go out for a walk and get some fresh air, or at least open a window and do breathing exercises.
Panic attacks are not a sentence; they are a signal that you need to take care of yourself. Take care of yourself and your loved ones, finding inner balance, harmony with yourself and with the world, in order to feel the joy of every moment of life.
