I prepared this publication because this is a problem for many, and also because I myself have experienced panic attacks, I understand what it is and have tested these methods on myself. They really work! 1) Accept that you are having a panic attack. Yes, you are having a panic attack right now. Tell yourself, “I'm having a panic attack and I accept it. I know it’s just my body’s reaction.” Don't try to fight - live it. This may seem counterintuitive, but this is exactly what works! You can relieve the condition and reduce symptoms through exercise.2) Relax (as paradoxical as this may sound).1. Sit on a chair2. Tighten your face, after 10 seconds, sharply relax it for 30 seconds3. Tighten your arms, after 10 seconds, sharply relax them for 30 seconds4. Tighten your shoulders and chest, after 10 seconds, sharply relax them for 30 seconds5. Tighten your legs, after 10 seconds, sharply relax them for 30 seconds6. Tighten your whole body, after 10 seconds, sharply relax for 30 seconds7. Slow breath8. Exhale slowly3) Ground yourself.1. Place your feet so that your soles rest firmly on the floor. If you can, take off your shoes and feel the surface you are standing on2. Pick up a familiar object, feel its temperature, material3. Place a cold towel on your face, take something cold in your hands, wash your face4. Blink your eyes quickly5. Hug yourself6. Drink water4) Breathe deeply1. To experience what diaphragmatic breathing is like, take a deep breath through your nose so that your stomach sticks out and your chest stays in place.2. Breathe using the 7-2-10 method. Inhale diaphragmatically for 7 seconds. Then hold your breath for 2 seconds and exhale for 10 seconds.3. Repeat the described cycle 5 times. 5) Remind yourself what PA is. A panic attack is a reaction to an imaginary threat. There is no real threat to you, but you think, feel and behave as if something is seriously threatening you. Everything you feel at the moment is nothing more than a panic attack, and sooner or later it will pass. This condition will not harm you. Tell yourself: “I’m having a panic attack. This is just a reaction of my body, and I will not die from it. I'll be fine." You probably have thoughts running through your mind: "It's a heart attack," "It's a stroke," "I'm losing consciousness," "I'm going crazy," "I'm suffocating," "I'm fainting," “This is a sign of a serious illness”, “I will die”, “I am definitely dying” - remind yourself that they are WRONG! Was this material useful to you? Sign up for a consultation taplink.cc/iam_psychologinya