To say what is the most painful in the world, there is nothing more than the sudden appearance and can not find the reason for the panic and anxiety, panic tension itself is painful, both ancient and modern in the interrogation process is the most applied than the use of a variety of means to create a huge panic inside and yield to the person, and the sudden appearance and extremely strong panic tension anxiety its pain is unimaginable. The majority of friends who have had this experience will never forget these scenarios, and some even say they would rather die than to experience it again. When this kind of panic occurs, sometimes it seems to have no cause, but in fact most of them have some trigger, maybe a certain place, maybe a certain idea, maybe a certain feeling in the body, or maybe even a certain word of others. Once it occurs, the panic will be like an avalanche, and the tension will snowball and grow stronger, some describe it as apocalyptic. When the attack comes, most people will feel a rapid heartbeat, chest tightness, shortness of breath, a feeling of suffocation, some people will have dizziness, some people will have numbness in the scalp or fingers, and feel like a cat scratching their heart, making them fidgety and frightened like a catastrophe. Many people will think they are having a heart attack or feel like they are going crazy and dying, so they call 120 ambulance for emergency treatment, and the emergency departments of major hospitals are often visited by people with this condition. However, this attack like a tidal wave comes and goes quickly, often a few minutes or ten minutes to pass, long only half an hour or an hour, some friends called 120, and when the ambulance pulled him to the emergency room he was already fine. In medicine, this acute attack of extreme panic is called “panic”, which is essentially an acute anxiety attack, like generalized anxiety disorder, social phobia, square phobia, panic disorder, depression with anxiety and other psychological disorders may appear this “panic “Of course, the most common is panic disorder, and similar situations can occur when people encounter danger or are frightened in extreme circumstances. In addition, this “panic” is often less typical, or the attack lasts for a very long time, or there are only one or two uncomfortable symptoms during the attack. Of course, it is important to see a doctor for regular treatment after a panic attack, but even after seeing a doctor, it does not mean that the panic attack is completely gone, it will come again. Here are some tips for panic attack sufferers. First, panic attackers need to understand the mechanism of this acute anxiety attack process. The initial panic attack is mostly triggered by a clue, for example, a friend heard that a friend died of heart disease, just yesterday a routine physical examination to do an electrocardiogram but the results are unknown, can not help but think that he himself also have the possibility of heart disease, the thought of this began to feel nervous, the heart began to speed up, and feel the heart beat faster and let his mind more suspicious of their own heart disease, breathing involuntarily become rapid, began to feel sweating He thinks that this is probably a sign of heart attack, and this leads to a more intense anxiety and fear reaction. What is crucial in this process is the interactive amplification effect between physical sensations and inappropriate inferred thoughts about physical sensations in the patient’s mind, i.e., the chain process of dangerous thoughts – subjective realization – somatic reactions – amplified dangerous thoughts – subjective realization – more intense somatic reactions, in which inappropriate and overwhelming dangerous presumptions and thoughts play a central role. Therefore, anything that can be done to interrupt this process can effectively reduce or stop the panic attack. Based on the understanding of the above process, we can self-help treatment before or during a panic attack by the following methods. 1, paper bag breathing method in a panic attack, especially with shortness of breath gasping for air or feel short of breath hands and feet numbness, find a paper bag (such as McDonald’s food paper bags), tear off the bottom corner of the paper bag, with the paper bag opening side of the hands over the mouth nose breathing until the sensation of the end of the attack or hands and feet numbness disappears. If you do not have a paper bag on hand, a hard plastic bag will do. If you can’t find any bags on hand, you can also use your hands tightly together and cover your mouth and nose to breathe can also work slightly. Why do this? The reason lies in the fact that this breathing method can reduce or block the somatic response due to involuntary rapid breathing. Because when people breathe rapidly, due to the increased exchange of oxygen and carbon dioxide in the lungs, resulting in increased oxygen and reduced carbon dioxide in human blood, the latter leading to temporary alkalinization of human blood thus leading to reduced blood flow to the brain faster heartbeat respiratory muscle fatigue and blood electrolyte disorders and other transient biochemical effects, these biochemical processes lead to dizziness and dizziness chest tightness panic hands and feet numb and cold and other uncomfortable symptoms, and people feel These uncomfortable symptoms will in turn stimulate more inferred ideas about the danger, thus cycling into the process of interactive effects. Therefore, the paper bag breathing method increases the carbon dioxide in the blood, to a certain extent, blocking the occurrence of somatic reactions. 2, slow breathing relaxation method panic attacks, you can also use slow breathing relaxation method to slow down or reduce the degree of panic pain, see the specific method of healthy heart life on October 1, 2014 push the “heart tension heart upset how to do? -Breathe with me”. The role of breathing relaxation exercises part of the principle and the paper bag breathing method is similar. 3. Self-psychological correction We mentioned above the central role of dangerous thoughts during a panic attack, and if these inappropriate thoughts can be effectively changed, the panic attack will also be reduced or subside. However, theoretically the method of changing irrational thoughts is perfect, but it is very difficult for a person in a panic attack to make adjustments to the thoughts at that time, so effective self-adjustment exercises are usually needed to develop the habit of self-correction after or before a panic attack. Here we discuss a little, panic anxiety reaction is actually a human instinctive reaction to danger, instinctive reaction itself is not a problem, these reactions rather show that the human body is very sensitive to function, the key is what stimulates this instinctive reaction? It is danger, but there is really no real danger when the panic attack, neither really suffering from a heart attack, nor really will die immediately, so what is it? Obviously, it is the danger in the mind of the person, that is to say, at that moment in the mind of the developer to think of any danger, almost without hesitation by the developer as 100% will happen in reality, so this unfiltered and indiscriminate confusion of ideas and reality is the direct cause of the creation of instinctive fear response. For example, if I tell you that the building you are in will collapse in ten minutes, will you be nervous now? Definitely not, because you do not believe it is true, in other words you know very well that the idea that the building will collapse in your mind at this moment it is just a statement of opinion rather than reality, although it has a small chance of happening; and once you believe it, you will certainly panic and immediately flee. Therefore, learn to consciously filter the ideas in your mind, learn to distinguish between ideas and facts, once the daily practice of forming such thinking habits, at the beginning of a panic attack can effectively correct the irrational ideas that involuntarily appear in your mind, thus blocking the occurrence of anxiety reactions. Of course, this practice is not a one-way street, you need to often stop to jump out and reflect on their own thoughts and emotional process that just occurred, reflect on the basis of the idea, observe whether you think without evidence to equate the idea with the fact, and realize the need to ask themselves where the evidence of the idea is the fact. 4, behavior exposure method in the panic attack, due to the pain of panic, most people will subconsciously take protective behavior, or avoid certain places, or ask someone to accompany, or prepare certain emergency drugs, not knowing that precisely these protective measures to keep the panic reaction for a long time. At this time, the appropriate approach is to understand their own actual health status based on the doctor, give up any protective measures, take the initiative to face the panic reaction, take the initiative to experience the process of anxiety without risk and always record the experience in the form of scoring until the end of the panic reaction, after a few repetitions of such a situation you will find that the severity of the panic reaction will gradually reduce or even disappear completely. This method is called exposure. Of course, if possible, this method should be carried out under the guidance of a doctor, but there are also patients who have mastered it accurately and have achieved significant results on their own. Exposure is best done in conjunction with the aforementioned self-correction. Of course, there are many other methods of intervention for panic attacks, including various medications, psychotherapy, stress reduction management, etc. Panic attacks often have deep-seated psychological causes and possible physiological causes, and friends who have panic attacks need to work closely with psychiatrists and psychologists to systematically treat them in order to truly obtain a cure, and should not rely on just one or two points of mastered methods and knowledge to ignore other systematic treatments.