Panic disorder is one of the least understood types of anxiety by those that have never experienced an anxiety attack. People picture others who have these attacks as being too nervous and experiencing a lot of irrational fears. In reality, anxiety attacks are much more physical, and the symptoms can be so severe that they mimic deadly health disorders.
In this article, we'll explore what specifically happens during an anxiety attack, and what you can do to stop it.
你焦虑的严重程度
应该指出的是，每个人的焦虑症都有点不同。当他们只是被压力淹没时，有些人的恐manbetx体育官网慌攻击。大多数人都有焦虑的攻击，更多的是对物理体验的反应。因此，虽然以下代表了焦虑症的基础，但它绝不是每个人会发生什么。
The First Anxiety Attack
Most people that have anxiety attacks experience their first attack during a time when they are experiencing a considerable amount of stress in their life, but not necessarily, and the attack doesn't necessarily occur when that person is experiencing the most stress either.
In general, the first attack is often described as "coming out of nowhere." The first attack follows the same pattern as the attacks outlined below, but knowing the specific trigger can be difficult. Sometimes there is an identifiable source of stress or several sources but other times there may appear to be no trigger at all.
以一种感觉开始
Usually an anxiety attack begins because someone notices a feeling in their body. Anxiety attacks - or their more common name, panic attacks - cause what's known as "hypersensitivity." This is when your mind essentially monitors your body, so that it notices any change no matter how slight. Whenever your mind notices a change it focuses on it, which amplifies the experience. Many of these are changes that those without anxiety wouldn't notice, or would generally ignore, but a person with anxiety may be more aware of these changes.
Once the feeling is acknowledged, most people report they experience a flood of anxiety. Usually one of the following two thoughts occurs:
- “我的健康有问题。”
- “噢,不,另一个恐慌袭击来了。”manbetx体育官网
有时恐惧是健康相关的，有时恐惧是恐慌的攻击相关，有时它有一点两者。manbetx体育官网那些恐慌症的特征之一是恐惧焦虑症的恐惧通常就像对健康的恐惧一样压倒性。manbetx体育官网
However, the main thing to realize is that these are physical sensations. The person with anxiety attacks isn't imagining these thoughts out of the blue. Rather, they're noticing physical changes in their body in a way that those without anxiety rarely notice. These physical sensations can begin subtle and become more pronounced, or they can be strong from the start, such as the case of heart palpitations.
触发包括：
- 快速/加快心跳。
- 胸痛。
- Lightheadedness.
- 呼吸困难。
- Trouble focusing.
- 弱点在身体的某个地方。
- Pain somewhere in the body.
- Trouble with balance.
- Nearly any unusual physical sensation.
如果其中一些看起来像标准焦虑症状，那就是因为它们是，这是焦虑症袭击的更不幸的问题之一。那些让这些袭击的人经常会遇到对经历焦虑症的可能性的焦虑，这反过来又触发了攻击。
这是可能ble for a panic attack to come out of nowhere, but generally they are slight triggers involved, followed by a significant rush of anxiety.
焦虑
下一组症状往往会陷入困境。你的身体经历了这种直接潮流的纯肾上腺素，你的心跳加速了，你开始感到恶心，你可能会开始遇到动力，你开始感受到你的觉得，如果你遇到危险情况。
您还会遇到对您的感受方式提高了解。一般来说，我们将此描述为“在你自己的头脑中”，但在其他方面，这与超敏反应相关。你不仅仅是你是如何感受的，而且非常清楚各种身体功能。在某种程度上，它可以觉得自己掌控自己的心脏，你觉得它可能会很快停止。你开始觉得每种症状都意味着什么。这些思想很困难，如果不是不可能控制的话。一旦肾上腺素来到，你可能会开始感觉更紧张和焦虑。
过度通气
Next comes a significant worsening of the symptoms, especially the scary ones like difficulty breathing and chest pains. You'll start to feel like you can't get a deep breath, and you may have a desire to yawn or cough only to feel weaker or feel your heartbeat speed up more. At this point you may be weak, extremely lightheaded, and/or feel your heart squeezed inside your chest.
这可能是令人难以置信的攻击部分。然而，大多数这些症状是由过度通气引起的，这在许多情况下可以预防;尽管有点难以完全防止。过度通气是呼吸过多二氧化碳的行为，因为你呼吸太快，太浅，氧气太浅，而不是您的身体需求。
过度通气，不幸的是，创造了一个完全相反的感觉。感觉就像你无法获得足够的空气，这就是为什么你认为更深入的呼吸。但是当你这样做时，或者当你试图呼吸太快或更多的空气时，你实际上让你的过度通气变得更糟。此时症状可能是非常严重的，而且往往可能似乎进一步提取到自己的头部。
厄运和高峰的感觉
At this point you'll often experience feelings of doom. Once again, this is entirely uncontrollable, and a natural reaction the symptoms. It's at this point where people feel like they're about to die, or as though something terrible is about to happen. All of these symptoms become more and more overwhelming.
Suddenly it peaks. You experience this intense dread, and it feels like time slows down to a stop. Then everything starts to drain slowly away. You start to feel a little bit better, but only marginally so, and often you'll be filled with a considerable amount of fatigue from that entire experience. You'll be sweaty, shaking, and possibly still have health anxiety or fears as a result. But you'll usually feel a tad bit better as it starts its slow but steady decline.
Anxiety attacks may have other symptoms as well. There are unusual symptoms like back pain, nerve firing, cold feet, and even itching. There are also severe symptoms like derealization (losing touch with reality). All of these are no more dangerous, but all of them can be very concerning to the person who is experiencing them.
manbetx体育官网恐慌攻击不是危险的事件，许多人得到它们完全健康。但是有如此多的身体症状，并且焦虑不安，他们经常觉得自己的健康状况是错误的 - 即使你知道你有焦虑的攻击问题。
Can You Stop An Anxiety Attack?
So now that you know what these symptoms are like, the question is whether or not you can stop them. Once an attack starts, it is hard to completely stop, because the triggers already began. But you can do various activities to try to decrease the severity of the attack, and in some cases you may be able to prevent it from ever peaking.
Because so many of these symptoms are triggered uncontrollably, and because even many of the thoughts you have (like the feeling of doom) are a reaction to the anxiety and not your own way of thinking, it can sometimes be hard to stop an attack when it starts. Prevention is key.
但是你可以尝试一些策略。这些包括：
- Immediate Distractions一旦你开始感受到“恐慌”，那就是时候尝试立即分散注意力的时候了。manbetx体育官网如果你知道的人在你身边，告诉他们你是多么感觉。如果没有人在你身边，请在手机上叫某人。这些活动旨在让您从自己的头部带走，因为太过于自己的思想，使症状变得更糟。
- Walking当你感到这种弱者时，有时会感到很难移动，但走动可以很有用。步行让你的血液流淌，烧掉了一些额外的能量，并且可能略微增加二氧化碳水平，以便你没有多样化。步行也激发了感官并提供了轻度分心。
- 受控呼吸You'll also want to reel in your breathing and fight any urge you have to take deeper or faster breaths than you need. Try to take controlled breaths that last at least 15 seconds. Breathe in for 5 seconds, hold for 3 seconds, breathe out for 7 seconds. Don't simply hold your breath, but rather try to continue breathing at a slower pace. Also, don't worry about whether or not you feel as if you need to but cannot yawn. If you're hyperventilating, you may have trouble yawning since your body doesn't want that much oxygen but your body may still experience the feeling of needing to yawn.
这些活动可能无法完全停止攻击，但它们至少可以减少攻击的严重程度，这可能会降低它影响你生活的方式。
Still, the most important thing you can do is learn to control your anxiety and panic in general. Once you learn to cope with anxiety better, the attacks will become less frequent and may even stop altogether.
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