How to cope with a panic attack and what to do at the time of the attack. Physical exercise to relieve stress. Breathing exercises, using the bag

Anxiety is a condition familiar to many. If you constantly have unreasonable worries about everyday little things, you may have anxiety disorder- for example, general. However, if you are suddenly overtaken by attacks with an accelerated heartbeat, nausea, trembling, strong fear you may have panic attacks. Panic attacks are scary, so it's important to know how to stop them when they hit you. With proper attention and training, you can get rid of the symptoms of panic attacks, fight anxiety and prevent attacks in the future.

Steps

How to calm down during a panic attack

Use the "grounding" method to calm yourself in the moment of an attack. Concentrate on things around you: the five things you see; four things you can touch; three things to hear; two things to smell; one thing to taste.

Do deep breaths. If you are having a panic attack, you may be out of breath. Even if you can breathe, take deep breaths to relieve stress, give oxygen to your brain, and help you focus. If you have a panic attack, stop and start breathing slowly.

Focus on your feelings. Perhaps during a panic attack, your thoughts will be confused. Your senses will sharpen and you will feel like you can't handle them. This happens because your body goes into fight-or-flight mode, which causes your heart rate and breathing to speed up, your muscles to tense, and your circulation to stop. Stop and feel each of the sensations. This will help your brain go into automatic reactivity mode, meaning it will respond to stimuli in a certain way, breaking information down into chunks.

Use cognitive evasions. If you are having a panic attack, try to distract your brain from fear by using various factors. For example, start counting from 100 to zero, remember all the presidents in order of appearance, start reading from memory favorite poem or the lyrics of a song. Force yourself to do one or more of the things on this list and keep doing it until you can calm down a bit.

Start doing progressive muscle relaxation. This is a system of gradual tension and relaxation of all muscle groups. With this technique, you can achieve two goals: to concentrate on something distracted and relax the muscles. Start with the muscles in your face, then work your way through all the muscles to the tips of your toes.

Tighten the muscle group for 5-10 seconds, and then relax. You can do this several times for each group, however, once will be enough.
The largest muscle groups are the muscles of the jaw, mouth (clenched/relaxed), arms, hands, abdomen, buttocks, thighs, calves, and feet.

Try to stop thoughts and replace them with others. This technique allows you to stop the flow anxious thoughts and replace them with thoughts of something pleasant and calm. This will help you avoid rumination - i.e. vicious circle in which a person cannot stop worrying about something.
- For example, you are worried about an upcoming plane flight and can't stop thinking about what will happen if the plane crashes. Just tell yourself “enough” either out loud or mentally.
- Then replace those thoughts with something calm and positive. For example, think about the vacation you will be taking with your favorite friends and how you enjoy spending time with them.
- It can take a while for this technique to start working, so be patient and don't push yourself too hard.
- This technique will not help you during a panic attack because the attacks may not have clear causes or triggers. Nevertheless, this technique allows you to deal with general anxiety.
Use controlled mental imagery. This technique will allow you to relax and stop worrying.
- Imagine a place where you feel good and calm. This could be your home favorite place relaxation or the embrace of a loved one.
- Thinking about this place, try to add sensations to the image so that your whole consciousness participates in the formation of the picture. This can be done with closed or open eyes, although with closed ones it will be easier for you. Think about what you see, smell, touch, hear, and taste.
- When you feel anxious, imagine this place. Imagine yourself in this place in a calm and relaxed state. When you manage to relieve tension, you can complete the visualization.
- You can also ask yourself some questions. Is this a real danger? Most likely, you think “what if” and feel fear, but nothing threatens you. If you eliminate danger from the situation, it will be easier for you to relax.
Write down your feelings. If you often have panic attacks or anxiety attacks, start keeping a diary and write about your feelings in it. Write about how you feel, what you fear, what you think or feel about fear, how strong your feelings are. This will help you focus on your thoughts, and if you reread your notes, it will be easier for you to deal with anxiety.
- You may feel at first that you have nothing to say. Continue to evaluate situations in which you have anxiety. When you learn to stop and analyze the situation, you will be able to figure out what thoughts and feelings led to an anxiety attack.
- As you write in your diary, try to be compassionate towards yourself. Don't judge yourself or your thoughts. Remember: it is not always possible to control thoughts and feelings, and it is not necessary to consider them good or bad. You can only control your reaction.
Take care of your body. Caring for your physical health help you maintain mental health. Sports activities and proper nutrition will not cure your anxiety, but they will make it easier for you to manage your anxiety.

Get busy with something. If you sit and think about the same things, your anxiety will increase, and it will be difficult for you to overcome a panic attack. Distract your mind and body with something to do: wash something, draw something, call a friend - do something that will keep you busy. It's best to do what you really enjoy.

Try listening to music. Make a playlist of songs that help you relax and that lift your spirits. The next time you have an anxiety attack, listen to this music. Use noise-canceling headphones so that you are not distracted by extraneous sounds. Try to listen to everything: both the sound and the words. This will help take your mind off the fear.

Ask your friends for help. If you're panicking and can't calm down, call a friend or family member. Ask to be distracted from your panic and analyze your fear so that you can overcome discomfort. If you have frequent panic attacks, teach a friend different ways dealing with them so that he can help you if you contact him.

Help from experts
1. Seek help from a psychotherapist. If you have severe panic attacks that continue long time book an appointment with a psychotherapist. Perhaps you have panic disorder or general anxiety disorder, both of which are treatable.
  
  Talk to your doctor. Find in selected countries a good specialist difficult, especially if you have a low income and insurance does not cover these services. As a rule, only psychotherapists and psychiatrists can prescribe treatment, however, even an ordinary neurologist can diagnose " increased anxiety” or “depression” and prescribe medication.
  
  Look for special clinics and other organizations. If you don't have the means to get treatment from a therapist, look for inexpensive options. There are several possibilities.

A variety of fears, phobias and panic attacks are a real scourge of residents of large cities. Most of us have experienced unexplained bouts of fear and anxiety at least once in our lives. So why does neurosis occur, and how to deal with it?

The answer to the question, what is the reason for the development of neurotic fears, changes over the years: psychological science does not stand still, revealing new factors. The most obvious source of neuroses is psychological trauma. For example, claustrophobia closed spaces) can be formed as a result of a person being under a collapse. However, a one-time hit in an acute stressful situation- far from the most common factor in the development of a neurotic disorder.

Much more often, minor stresses lead to neurosis, imperceptibly undermining the body's strength. The main culprit, relentlessly shattering nervous system consider unresolved internal conflicts.

There are three types internal conflicts and, accordingly, types of neurosis:

hysterical neurosis. It manifests itself in ignoring the objective conditions of reality, inflated claims to others, lack of self-criticism and difficulties in restraining desires. Tantrums tend to unconsciously manipulate others, causing them to feel guilty and self-pity. Psychosomatic manifestations hysterical neurosis turn out perfect tool to get what they want from loved ones and justify their own selfish behavior.
Obsessive-psychasthenic neurosis. It is characterized by a contradiction between needs, desires and moral attitudes. Leads to increased self-control, hyper-cautious behavior (obsessional neurosis and anxiety neurosis).
Neurasthenic neurosis. It manifests itself in excessive demands on oneself, a painful desire for success without taking into account real opportunities organism and personality. To a certain extent, the frantic rhythm of modern life contributes to the formation of this neurosis.

A person can suffer immediately from several types of intrapersonal conflicts. However, the inability to reconcile existing contradictions does not always end in neurosis. Scientists point to another factor that significantly increases the chances of getting sick - a genetic predisposition.

More acute reaction on stress is typical for asthenics. Their nervous system has hypersensitivity, depletes faster. With absence negative factors, an asthenic can live his whole life in peace, never knowing what a neurosis is. If, however, some other unfavorable circumstances (stress, psychotrauma, intrapersonal conflicts) are added to the innate weakness of the nervous system, then the psyche easily fails.

For neurosis of any type, the following symptoms are characteristic:

emotional disorder (depressed mood, general pointless anxiety and specific fears);
sleep disorder (insomnia, nightmares);
movement disorders ( nervous tics, hyperkinesis);
migraines that occur nervous tension(exam, public speaking, etc.);
psychogenic skin reactions (neurodermatitis, psoriasis, urticaria);
disorders gastrointestinal tract(diarrhea, constipation, ravenous appetite, anorexia nervosa);
somatovegetative disorders (sweating, fever attacks, nausea, heart rate, difficulty breathing, fainting).

Vegetative crises (panic attacks) are also characteristic of VVD. That is, panic attacks develop not only against the background of fears and mental disorders, but may also be the result hormonal disruptions, organic damage CNS, infectious diseases, intoxications, physical overstrain and hypodynamia.

Treatment of fears, neuroses, panic attacks

Usually a person, when faced with panic attacks for the first time, turns to cardiologists, neuropathologists. Ultimately, however, the main burden in the treatment of neurosis falls on the shoulders of psychotherapists and psychiatrists. Experts determine the causes of fears, panic attacks and select the appropriate methods of therapy: medication, physiotherapy, rational psychotherapy, desensitization method, hypnosis, art therapy.

Medical therapy

It is important to note that antidepressants and tranquilizers do not actually treat fears, neuroses, and panic attacks. Their action is calculated only on the oppression of the central nervous system and the stabilization of the autonomic nervous system. If no other action is taken besides taking medication to eliminate the neurosis, it is likely that after the drug is discontinued, anxiety, fears and panic attacks will return with renewed vigor.

Usage pharmacological agents sometimes justified, so they help to support emotional condition a person is normal and stop attacks of panic fear during periods of exacerbation of neurosis. However, pills for fear have many contraindications and side effects, including the formation of chemical and psychological dependence.

How to deal with panic and fear without medication?

It is better to contact specialists who offer help to get rid of fear without medication. The main tasks of the psychotherapy of neuroses are:

overcoming intrapersonal conflicts;
the formation of healthy self-esteem;
establishing adequate requirements for oneself and the outside world;
training in self-regulation skills for panic attacks.

One of the most effective methods correction of intrapersonal conflicts, is considered a cognitive approach. From the point of view of cognitive psychologists, internal contradictions are based on poorly consistent ideas about the world. The inability to give preference to not one of the available options for solving the problem, makes a person in constant stress.

For example, a woman looks after her elderly father, spends all her free time, and therefore can not arrange a personal life. Despite the fact that the father can be placed in a specialized institution or sent to live with other relatives for a while, the woman does not dare to do this. She is hindered by the installation that grateful children do not do this. She may also begin to blame herself for recurring feelings of irritation towards her father. negative feelings are forced out of consciousness, but continue to exert Negative influence on the body. Develop psychosomatic disorders which may include panic attacks.

The treatment for neurosis and the accompanying panic attacks is to change one of the poorly aligned elements in the mind: the desire to immediately arrange a personal life or the understanding of filial duty. Any belief can be changed if it is questioned. In this example, the fear of being a bad daughter can be dispelled by a frank conversation with the father. After all, it may be that he would gladly agree to live in a boarding house for the elderly in order to be able to communicate with peers.

Dealing with cognitive distortions

So, the key role in the development of panic fears, phobias, neuroses is not played by themselves. life circumstances and our attitude towards them. For example, it is not the need to speak in public that causes fear and panic, but our thoughts and expectations associated with public speaking.

It is far from always easy to understand why we have certain negative associative connections that produce fears and panic. Psychologists believe that most psychological problems, neuroses and phobias are generated by basic negative beliefs:

the thought "I'm not okay" and its derivatives;
negative attitude "Others are not okay";
the panicked thought "The world is not okay."

These beliefs are usually acquired in childhood. They remain in our unconscious, undermine our sense of well-being and force us to constantly be in a mode of self-defense (anxiety neurosis) or increased self-control (obsessional neurosis). For example, the conviction of a person that something is wrong with him, that he is bad, makes him feel because of many of his desires and natural manifestations of personality.

Some cultural prejudices also influence the development of neuroses and fears. As the main psychologists distinguish the installation of "should":

men do not cry;
the girl should behave modestly;
man must work hard;
I have to be first in everything;
A woman must start a family before the age of 30.

Without exposing such social stereotypes to criticism, a person drives his personality into too narrow a framework. Every time he deviates from the rigid rules “the right way”, he will inevitably feel fear and panic. Therefore, it is useful to occasionally revise your beliefs.

Get a notebook to work with thoughts that cause fears and panic attacks. On the first page write what you are afraid of. Whatever the subject of your fear, it is always associated with an undesirable situation for you. For example, you are haunted by the same panic fear public speaking. You describe in detail what terrible things can happen on stage: you can trip on the stage, forget the lyrics, say something stupid. You will be reacted badly, booed, the boss will be displeased. This is all that you do not want, what you dream of avoiding.

Then turn the page and describe what you want. No, you don't want to ever speak in public. In fact, you dream of being treated well, that the employer respects you and considers you a competent employee. As you list your desires, various “buts” will inevitably begin to emerge - these are the thoughts that need to be changed.

"I want to be treated with respect, but if I don't perform well, I will give people a reason to ridicule."

Destructive beliefs that cause a panic fear reaction:

Someone else's failure is sure to cause ridicule.
People only do what they are looking for a reason to gloat.
The impression of a person is created by one single act.
To be loved, you must always be on top.

Already at this stage of working with fear, many are relieved when they notice the absurdity of such judgments. But you can go further and play the game: "What if ..?".

Positive thought: “What if there are people in the hall who also know the fear of public speaking?”
Positive thought: “What if my failure is sympathized with?”.
Positive thought: “What if I am valued at work and for other qualities, and not just for my ability to oratory?”.
Fear-reducing thought: “What if I was asked to speak because other employees are less trusted?”
A hopeful thought: “What if I do well?”

Notice the thoughts that help you ease your panic fear and feel better. They need to be accepted as an axiom, turned into your new beliefs. The search for physical confirmation of the chosen thought will help to gently change the settings. Our psyche is arranged in such a way that we notice only those phenomena, the probability of which we admit. Give your brain the task of finding evidence for a new idea, and it will handle it.

For more information on how to get rid of panic and fear using hypnosis, you can learn from the video:

How to get rid of obsessive thoughts and fears?

To eliminate intrusive and causing fear thoughts method is used behavioral psychotherapy called "stopping thoughts." It is easier to perform thought-stopping if problem situation first created only in the imagination. By imagining yourself in an environment where anxious thoughts and panic usually arise, you need to train yourself to switch to positive or neutral thoughts.

In the second step, set reminders on your phone via relatively short intervals time. Focus on the thought that generates fear and panic, and at the moment the alarm goes off, say out loud “Stop!” and try to focus on the positive.

On the last step the words "Stop!" spoken only to themselves. Visualization helps in mastering the method of stopping thoughts. For example, you need to present obsessive thought in the form of a ball flying into the sky.

Get rid of anxious thoughts and obsessive fears You can also use meditation. Need to find quiet place, where no one will interfere, sit back, close your eyes and focus on your breathing. Every time you realize that you are thinking about something, you need to gently switch your attention to inhalation-exhalation. Meditate for about 15-20 minutes daily for a month, and you will notice how much easier it will be for you to control your emotional state.

Panic attacks and fear: how to get rid of?

Normalize emotional and physical state At the time of a panic attack, the following methods will help.

grounding method. In time, direct all your strength to the following task: find the five objects that you see around you; four things you can touch. Find three objects that can make sounds and two that can be smelled. Finally, choose one item to taste. Completing the task will occupy your thoughts and the panic will recede.
Breath control. During a panic attack, breathing problems can occur, leading to hyperventilation and fainting state. Therefore, when panic attack it is important to breathe consciously. First, try holding your breath. This will help you deal with feeling like you are suffocating. Breathe from the diaphragm: place your hand on your stomach and watch it rise as you inhale. Inhale deeply for four counts, hold for a couple of seconds and exhale just as slowly.
Withdrawal muscle tension. As you inhale, clench your hands into fists, tighten your muscles, imagining that you are starting a fight, and relax as you exhale.
If you find yourself literally shaking with fear during a panic attack, don't try to hold back. This means that the tension has already reached its peak, adrenaline has entered the bloodstream, and you need to energetically discharge. In such cases, it is better to start moving actively: walk at a fast pace, run, knock on the pillow with your fists, shout.
visualization technique. As you feel a wave of fear and panic roll in, close your eyes and imagine a place where you feel safe and happy. It could be your home, a beautiful area, or the arms of a loved one. You can imagine your psychotherapist next to you and “listen” to what he advises you to do in order to overcome panic fear.
Playlist in case of panic. It is believed that with a panic attack, musical compositions with a measured tempo, corresponding to the heart rate in calm state body (no more than 60 beats per minute). But you can try turning on a more rhythmic melody if you associate it with pleasant thoughts. And it is best to listen to music during a panic attack, under which you are accustomed to meditate or do yoga. The formed one will work conditioned reflex and your body will automatically relax.
Help a friend. Anticipating another panic attack, call someone close and ask them to distract you with conversations. If a close person suddenly turned out to be unavailable, it's okay - make a call to the trust service. The emergency operator knows what to do during a panic attack and will help you deal with a panic attack.

Fighting a panic attack at the time of the onset of an attack of fear is already, frankly, too late. If you keep your body in a state chronic stress, it is foolish to hope that the exacerbation of neurosis will bypass you.

start preventive measures as soon as you open your eyes in the morning after sleep. No defeatist thoughts nervous fees to work. Stretch sweetly and lie in bed for another five minutes. Promise yourself that wherever you go today and whatever you do, you will give your full attention to the things that lift your spirits.

Think not about a neighbor who for some reason did not greet you when you left the entrance, but about a beautiful maple growing in your yard. Focus not on the button you forgot to sew on your coat, but on how warm and cozy it is. If you wish, you can find positive moments in any phenomenon or person. Deliberately looking for the little things that make you happy will change your day beyond recognition. Life without anxiety, without drama out of habit may even seem even bland, boring.

Did something throw you off track? Postpone the tantrum until the evening. Just tell yourself that you will take full responsibility for diving into the abyss of fear, panic and despair tonight at exactly 17:50 Moscow time, but in the meantime, take care of more important things. Keep the promise and try to panic yourself at the scheduled time. Complain about fate, wring your hands theatrically, try to cry.

When you're done, do some physical work: Clean the house or go for a run. Physical activity helps the body get rid of residues emotional stress, train vessels and fight against vegetovascular dystonia - frequent companion panic attacks.

To cope with panic attacks, massage helps to eliminate clamps in the muscles. It is especially useful to knead the shoulders, head, neck-collar area. Massage in this area improves cerebral circulation, eliminates headaches, relieves fatigue.

Avoid stimulants (alcohol, caffeine, nicotine). There is a misconception that smoking calms the nerves, and alcohol helps to cope with anxiety and panic fear, but just the opposite is true. Similar Substances only loosen the nervous system, have destructive action on the vessels and increase the chances of panic attacks.

Get ready for bed properly. If, due to neurosis, instead of watching a movie with a rich plot at night, it is better to take a walk on fresh air or take a relaxing bath. If you suffer from nighttime panic attacks, try to prevent fear and panic attacks with meditation for a healthy deep sleep:

Stress, which has become a familiar companion of modern life, has found itself insidious assistants - panic attacks. They can overtake you everywhere - at home, on important meeting, in public transport… And although the sensations in such a situation, to put it mildly, are uncomfortable, everyone can cope with an attack. The main thing is not to let him take over. the site will reveal the secrets of how to effectively and as quickly as possible get rid of a panic attack.

What are panic attacks

Panic attacks It's not fatal, but it's very, very annoying. A person is suddenly seized by a feeling of terrible anxiety, accompanied by fear - an inexplicable feeling and this is especially painful. Combined with various somatic symptoms these sensations for a person becomes simply unbearable, and if you do not curb them at the very beginning, then it can even come to the occurrence of phobias. To prevent this from happening, it is important to learn how to cope with seizures.

Panic attacks are nothing more than a reaction of the body to a failure in communication between the brain and the body. This misunderstanding, like any other, can be resolved if you master simple secrets.

Before starting any fight, it is worth studying the enemy. What are panic attacks? This is an attack lasting from several minutes to several hours with a feeling of severe anxiety and fear. To put it simply: this is a malfunction in the system of the brain, resulting in a kind of false alarm with the release of adrenaline, which puts the body on alert. The body immediately reacts to potential danger:

heartbeat and breathing quicken,
increased sweating,
blood pressure rises
nausea occurs
suffering from insomnia.

Breathing problems can cause choking, dizziness, numbness in the limbs, even fainting. This is where fear appears - an ally of a panic attack. It may seem to a person that he is going crazy, he incurable disease and he dies. Naturally, he begins to scroll through all the options, and anxiety grows like a snowball. To prevent this from happening, it is important to stop the panic attack at the very beginning - at the stage of adrenaline rush, not allowing the snowball to turn into an avalanche that can cover your head.

So, it did happen! Don't hesitate, but don't rush either. Read these simple tips, and, perhaps, you will be able to extinguish an attack of this disease.

Breathe. Breathe slowly into a paper bag (as American movie characters often do) or by placing your palms over your mouth to restore the rhythm of breathing.
Drink. But not intoxicating, but quite the opposite: in small sips cold water(100-150 ml).
Wash up. cool water brings to the senses. Rinse your face as you visualize the causes of the panic attack being washed away. If you have a can of thermal water, use it.
Talk. With friends, relatives on the phone, with virtual interlocutors on the network, with a diary or with a random companion if trouble overtook you, for example, in the subway. Talk about something pleasant, exciting for you. If there is no one around or you do not want to talk to strangers, talk to ... yourself. Speak out loud (if you are at home) everything you do. Find for yourself, your loved one, words of encouragement, reassurance.
Distance yourself. Realize that your emotions are short-lived and will soon evaporate. So let go of your thoughts and take the position of a passive observer.

Remember: a panic attack is not a death match. So do not fight, do not argue with him, otherwise the level of adrenaline will increase, anxiety will increase. Mentally “step back” and watch from the side as his strength is depleted.

Sing. If you are not in public place, tighten a fun song, focusing on its content and mentally imagining a video sequence for words.
Take hands. Rub your palms until you feel warmth in them, remember an expander or a simple rubber ball, shake your hands.
Relax the body. Ideally, lie down and turn on calm music. Imagine that you are a fluff that hovers over a flowering meadow that breathes peace.

To solve problems. It doesn’t matter which ones: remember a theorem, solve a crossword puzzle, create a new route to work, play a game downloaded to your phone, describe on foreign language everything that you see in front of you ... The main thing is to switch the brain from a panic attack to solving a problem.
Stroke the fur of a cat, dog, hamster. Talk to your pet. If you have an aquarium at home, great! Look at the smooth movements of the fish and tell them how beautiful they are, how lucky you are to have such silent friends.
Chew. For example, chewing gum. Well, if it is menthol.
Be the boss. When the fear begins to slowly go away, tell yourself: “I decide everything here, because I am in charge. I turned off the "adrenaline faucet", so, body, calm down! You are in my power. And I'm fine!".

Forewarned is forearmed. We hope the site's tips will help you destroy the monster called a panic attack in the bud. However, a visit to the doctor will be very helpful!

According to the National Institute mental health USA, there are several varieties of anxiety disorders. One of the most common is general anxiety disorder. He is characterized by constant excessive anxiety, tension and fear, which do not depend on external factors and may be accompanied by physical manifestations such as " nervous stomach”, shortness of breath and palpitations.

Anjan Chatterjee/Flickr.com

An anxiety disorder is different from stress. - This is a typical reaction of the body to external pressure or threat. This is fine. Anxiety, on the other hand, is an abnormal response when fear is evoked ordinary things like social interactions, paying bills, or going to work.

During an anxiety attack, the areas of the brain responsible for the fight-or-flight response are activated, and you cannot stop it at will. This state does not allow you to make decisions even on the most simple questions and creates a lot of problems.

But how to determine if there is an anxiety disorder, or if a person is susceptible to other mental illness, for example ?

Anxiety doesn't come alone and it's hard to detect

Anxiety is often mistaken for something else. For example, a person comes to where he doesn’t know anyone, he has little experience in communicating with, and even more so in noisy company. He begins to be embarrassed, and anxiety seizes him so much that he can no longer utter a word, not to mention getting to know someone and starting a conversation himself.

After leaving the party, which turned into a real torture for him, he may think that he was acting withdrawn due to depression. But if all these people were not indifferent to him and he would gladly talk with them, laugh and dance, but he simply could not because of it, then he does not have any depression.

After all, he had a desire to have fun and communicate, but social anxiety did not allow it. It was because of her that he sat out the entire party in the corner of the room, hiding behind a glass.

Of course, one can be a consequence of the other. For example, if a person plunges into depression and because of this breaks all social ties. When depressive states leave him, he will, as it were, “forget how” to communicate with people. A long absence of social interactions can cause anxiety when they are resumed.

Yes, you do not want the attacks to recur, but you should not hate yourself for it. It remains to be hoped that people from your environment will be sympathetic to the disorder and provide you with free space to recover.

The problem is (not always) other people.

Sometimes we think that other people can solve the problem of anxiety. For example, what is accompanied good friend you can safely go to a noisy festival: friendly support will help you avoid an anxiety attack.

Unfortunately, this is not always the case. What's more, your friend may not be there to support you when your anxiety attack kicks in, but to leave you to your own devices or send you to a quiet and peaceful place and continue to socialize and have fun with everyone.

In such a situation, you may feel that you have been betrayed and abandoned, you have not been helped. In fact, your friend is not to blame for your panic attacks (especially if he does not know about them), and if you accuse him of betrayal, it will simply ruin yours.

Blaming someone is always easier than taking responsibility for your actions. And when you have an anxiety attack, it is very difficult, so you just throw off the responsibility for your feelings on other people.

Yes, sometimes people can push you. For example, you or a friend, from communication with which frustration is more than pleasure. It is possible and necessary to get rid of such sources of constant stress, but it is better to do it at the moment when anxiety leaves you.

Think as often as you can to help yourself. The more you invest in your good health and feeling calm, the easier it will be for you to deal with an anxiety attack the next time it happens.

How do you deal with anxiety and worry?