1, paper bag whistling method in panic attacks, especially with shortness of breath or feel short of breath hands and feet numbness, find a paper bag (such as a paper bag like McDonald’s food), tear off the bottom corner of the paper bag, with the paper bag opening side of the hands over the mouth and nose whistling until the end of the sensory attack or numbness in the hands and feet disappear. 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 whistling can also be slightly useful. Why do this? The reason is that this whistling method can reduce or block the body reaction due to involuntary rapid whistling. Because people in the rapid whistling, due to increased exchange of oxygen carbon dioxide in the lungs, resulting in an increase in oxygen and carbon dioxide in the human blood, the latter leading to temporary alkalinization of human blood leading to a reduction in blood flow to the brain heart rate increase whistling muscle fatigue and blood electrolyte disorders and other transient biochemical effects, these biochemical processes lead to 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 interaction effects. Therefore, the paper bag inhalation method increases the carbon dioxide in the blood, to a certain extent, blocking the occurrence of somatic reactions. 2. Self-psychological correction We mentioned above the central role of dangerous thoughts during panic attacks, and if these inappropriate thoughts can be effectively changed, panic attacks 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 person’s instinctive response to danger, instinctive response itself is not a problem, these reactions show that the human body is very sensitive to function, the key is what stimulates this instinctive response? 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 they think without evidence to equate the idea with the fact, realize that they have to ask themselves where the evidence of the idea is the fact. 3, 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 condition 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 be reduced one by one or even completely disappear. 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-psychological correction.