Everyone who has ever experienced this condition knows how unpleasant and debilitating it can be. But the good news is that you can work quite successfully with this. Where to start?1. It is very important to understand the essence of this phenomenon and stop demonizing panic attacks. Despite the large number of publications and books, many people still perceive panic attacks as a condition that threatens the body. And they try in every possible way to avoid them, which ultimately increases the tension even more. Panic attacks are caused by the activation of the “fight or flight” mechanism, which was necessary for primitive man when faced with real danger. We, one might say, inherited this. Only reality often turns out to be invented by the person himself, but this does not prevent the body from mobilizing all the body’s forces for survival. And yes, all vegetative manifestations during a panic attack, such as tremors in the limbs, dizziness, hyperventilation, derealization, are only the body’s natural reaction to the release of adrenaline into the blood. The condition is unpleasant, but not at all dangerous. 2. Introduce physical activity into your life. It has long been proven that a person who regularly plays sports, or whose life includes at least moderate but regular physical activity, is much less susceptible to stress. During sports, adrenaline is processed in an environmentally friendly way, you relieve tension, which means that the body is much less likely to need to relieve this tension through panic attacks. It is very important to start smoothly, especially if up to this point you have not had any physical activity at all. Choose activities that are comfortable for you: yoga, stretching, Pilates, swimming. If it’s really hard to start playing sports, at least walk more.3. Practice mindfulness practices. Exercises aimed at the “here or now” or mindfulness techniques are now very popular. They allow you to begin to notice what is happening around you, and to “get out of your head” more often, where, out of habit, a person spins his anxious thoughts. Breathwork, meditation and mindfulness techniques not only reduce anxiety, but also improve the standard of living, making a person happier and his life more harmonious.4. Relieve tension. If you are constantly in a state of anxiety, your body is constantly waiting to meet danger. That is, you are always on alert, all this leads to chronic tension and, as a result, constant vegetative manifestations. It is also good to work with tension using mindfulness techniques, but progressive relaxation according to Jacobson’s method or auto-training according to Schultz are considered the most effective. 5. Work with your thoughts. Remember! Panic attacks don't happen out of nowhere! They are a direct consequence of your thoughts. The brain does not distinguish between reality and fiction. Therefore, if you imagine that you will die from a heart attack, then the body will react to this thought. SERM journaling, blank page techniques, and CBT therapy are excellent tools for working with thoughts. Is it difficult to figure it out without a psychologist? The Self Therapy Notebook will help you. It contains effective techniques for working with the body and thoughts. The manual will be useful not only for clients, but also for therapists. Cost: 490 rubles. To purchase, write in a personal message.