恐慌攻击的家庭补救措施manbetx体育官网

Panic attacks are notoriously difficult to cure without some type of outside help. That's because one of the most common problems with treating panic attacks is that the more you think about your panic attacks, the more likely you are to have them. It's the catch-22 of panic disorder.

所以在家里对待你的恐慌攻击很难，但manbetx体育官网这并不是不可能的。在本文中，我们将查看一些有效的家庭疗法，以便恐慌攻击，并描述克服恐慌和焦虑所需的内容。manbetx体育官网

About Curing Panic Attacks

manbetx体育官网恐慌攻击很复杂。增加了他们复杂性的问题之一是恐慌攻击通常是反动的，并且更频繁地发生你对他们的想法越多，你越多。manbetx体育官网

While panic attacks can hit out of the blue, they are usually caused by an over-sensitivity to the way you feel, in a pattern that resembles this:

You live your life worried about panic attacks.
You feel something - anything - like a slight increase in heart rate or a mild discomfort.
You_always_notice it, because your panic attacks make you over-sensitive to them.
You then worry or believe you're about to get a panic attack.
这担心焦虑淹没你的身体。
你得到了恐慌的攻击。manbetx体育官网

The oversensitivity is known as being hypersensitive, and it's a condition that is extremely common in those with anxiety and panic attacks.

基本上，你已经过分调整了你的身体，因为你总是担心另一个恐慌攻击，这让你注意到你的身体经历的每一项变化，因为你担心它可能意味着另一个恐慌攻击。manbetx体育官网此外，对担心恐慌攻击的焦虑可能会导致自己的心率增加，这可能是触发攻击的感觉。manbetx体育官网

This is one of the main reasons that panic attacks can be so hard to cure on their own. In many ways they cause themselves, and the more you think about them, fear them, and in some cases even try to treat them, the more likely you are to have them.

是什么让家庭恐慌攻击治疗manbetx体育官网

咨询专业人士来说，从来是一个坏主意。经过验证的技术，可以帮助降低恐慌攻击的频率和严重程度，甚至在您的焦虑焦虑太大的人观察时，下面列出的一些家庭疗程甚至更好地工作。manbetx体育官网

同样，在开始任何恐慌攻击治疗之前，您应该随时访问您的医生。manbetx体育官网恐慌发作的身体原因很少见，但除非你拜访manbetx体育官网医生，否则你将总是在你的脑海里唠叨感到恐慌的攻击代表别的东西 - 某种健康问题。看医生缓解了一些焦虑。但是被警告说，很多人仍然说服自己缺少一些东西，所以不要指望看到医生带走所有的焦虑。

最后，并非所有家庭补救措施都完全停止恐慌攻击。manbetx体育官网有些只是减少严重程度或频率。但是，如果你的恐慌袭击较manbetx体育官网小，你会少担心他们，如果你害怕他们，你会不太容易发生未来的恐慌攻击。

The following are some effective home ways to treat panic attacks:

呼吸再培训

您需要做的第一件事是重新恢复您的身体以更有效的方式呼吸，并了解您的呼吸如何影响您的恐慌攻击。manbetx体育官网

Numerous studies have shown that most panic attack symptoms come not from adrenaline, but from hyperventilation. Hyperventilation is when your body releases too much carbon dioxide. It usually occurs because you're breathing too quickly, but in some cases it can occur because you're breathing in too much oxygen.

Many people with panic attacks either breathe fast because they're in the middle of "panicking," or they try to take very deep breaths because they feel that they need to. What makes matters worse is that one of the symptoms of hyperventilation is feeling like you cannot get enough air. This causes you to naturally want to breathe more, and unfortunately this makes hyperventilation worse. Other symptoms of hyperventilation play a key role in panic attacks:

Chest pains.
Lightheadedness.
气促。
Muscle weakness and tingling.
Difficulty concentrating.
心跳加速。

Anyone that has had a panic attack recognizes these symptoms, and that's why it's so important to control and prevent hyperventilation. You can do this in two ways:

呼吸慢Right when you think you're going to have a panic attack, train yourself to slow down your breathing. Breathe in for at least 5 seconds, hold for 2 or 3 seconds, and breathe out for at least 7 seconds. Make sure you're breathing in through your nose and either out through your nose or out through pursed lips like you're whistling. These won't prevent panic attacks, but they'll make them far less severe.
再培训You should also take time out of your day to practice this type of breathing method even when you don't have a panic attack. Panic attacks and anxiety train your body out of its normal breathing pattern. Taking 30 minutes out of every day to practice this type of breathing can help your body relearn how to breathe this way, and should make you less likely to hyperventilate in the future.

When you have anxiety and panic attacks, your body can learn to breathe so poorly that you hyperventilate even without a panic attack. This causes panic attack-like symptoms, which can then trigger an actual panic attack. So teaching yourself how to breathe better is important.

Desensitization

脱敏是在治疗师的存在下最好的东西，但如果你愿意承诺，可以自己完成。

通过在一遍又一遍地经历每次又一次，使您的恐慌攻击触发的过程触发到manbetx体育官网您的身体不再发现它们造成太多焦虑的过程。

例如，让我们说出你最常见的恐慌攻击触发器是头晕，呼吸急促和在车里。manbetx体育官网您将使用以下几种变更对这些东西敏感：

头晕Spin around in a chair and then wait until you calm down.
Shortness of Breath尝试故意过度通用。
Being in the Car在安全的环境中，在安全的环境中驾驶几个小时，直到你感到平静。

这些需要与某种类型的放松练习合作，以确保在尝试时不经历过于深刻的焦虑。您还需要提交它。如果您在尝试这些脱敏技术时确实有恐manbetx体育官网慌攻击，并且您允许攻击阻止您继续前进，您可能会增加该触发器导致未来恐慌攻击的可能性。这就是为什么它经常建议你在专业人士面前进行这些练习。

Still, many people are genuinely able to control their panic attack triggers on their own using this type of system. If you're confident in your ability to commit to it, it may be worth a try.

行使

锻炼可能听起来不像恐慌攻击的家庭补救措施，但绝对是。manbetx体育官网虽然有些人在锻炼的结果中确实经历了焦虑和恐慌，但其他人会发现锻炼本身正是他们需要永久控制他manbetx体育官网们的焦虑症状。

行使has several benefits that are crucial for anxiety:

它减少了过量的肌肉和心理能量。
It releases endorphins that calm the mind and body.
它促进了更好的睡眠。
It improves hormone regulation and may burn stress hormones.
It helps your breathing improve.

These are all very important strategies for anxiety control, and there is some evidence that one of the main causes of panic attacks and anxiety is a lack of exercise, indicating this may be more important than some people are willing to give it credit for. Ask yourself if you exercise daily. If you don't, strongly consider it.

Other Notes for Treating Panic Attacks At Home

The strategies above are only the beginning. You'll also need to make many life changes that promote panic attack free living.

一个例子是如何适应生活在恐慌manbetx体育官网disorder. Remember, fear of panic attacks increases the severity of panic attacks, which means that sometimes the best way to treat them is to face your fear and let yourself have an attack. If you find that you get panic attacks when you to go the mall, for example, then you need to make sure that you continue to go to the mall so that your panic attacks don't control your emotions.

You'll also need to try to reduce stress around you. You'll need to spend more time with friends and family doing fun activities so that you aren't as focused on the present, and you'll need to learn how to distract yourself when you feel a panic attack coming on (distractions take you out of your own head and should decrease the severity of the attack). These are all important parts of treatment.