ATENTIE : Uneori o intoleranta alimentara sau o alergie pot avea simptome asemanatoare cu atacul de panica. Acestea, spre deosebire de atacul de panica, pot pune viata in pericol.
Aceste atacuri vin atunci cand ne simtim amenintati. Cateodata este suficient un singur stimul sa declanseze un intreg sistem de alarma. Amenintarea este confundata cu un atac la propria viata. Un singur gand personal sau chiar doar o privire sau gest al cuiva poate declansa totul.
Asa ca, primul pas este sa intelegem ca exista un mecanism in interior, format in baza unor experiente trecute, care ne avertizeaza ca ceva rau ar fi pe cale sa se intample. Semnele atacului, in general, sunt legate de respiratie si bataile inimii, tensiune. Sufocare, puls si tensiune marite. Imposibilitatea de a respira. Desigur, pot fi si altele.
Stoparea atacurilor se face in doi pasi.
1. Intelegem ca avem un mecanism care declanseaza aceste simptome. Cumva, ele sunt false, pentru ca, avem impresia ca nu vom supravietui, dar in acest caz pulsul scade, nu creste. Constientizam ce se intampla de fapt, ca sunt doar niste semnale. Apoi, se scrie scenariul dinainte pentru atunci cand va aparea.
2. Scenariul: De la primul gand sau simptom, accesam scenariul deja scris. Daca simti nevoia de miscare, te plimbi in ritmul pe care ti-l impune corpul. Mai rapid sau mai lent. Daca simti sufocare, respira numarand in gand, o inspiratie 5 secunde, o expiratie 5 secunde.
Primul pas, constientizare. "Am un atac de panica. Respir adanc. Daca ar fi sa mi pierd viata, pulsul meu ar scadea nu ar creste. Respir adanc. Continui sa ma plimb. Daca e posibil imi ajut respiratia cu bratele, ridicandu-le odata cu respiratia si coborandu-le cu expiratia". Gandesti: "Sunt in siguranta, ma pot misca. Respir adanc". "In cateva momente, pulsul meu va reveni la normal", "Respir adanc". "De fapt, nu sunt amenintat, sunt doar speriat", "De cate ori am fost speriat, am reusit sa-mi revin foarte repede". "Ma misc si respir adanc". "Viata mea nu este amenintata, sunt doar speriat".
"Constientizez acum ce mi se intampla de fapt si, inteleg ca de acum nu mai am nevoie de aceasta avertizare". "Ma linistesc". "M-am linistit". "Respir normal". Pulsul meu este normal". "Tensiunea este normala". "Am inteles acum". "Este ultima data cand se intampla asa ceva". "Respir adanc". "Sunt linistit". " De acum inainte, voi da mai multa atentie gandurilor mele, pentru a intelege in constient ce anume ma sperie si voi putea lua decizii rationale cu privire la aceste lucruri."
"Sunt bine acum si voi fi si mai bine."
Poti adauga orice gand linistitor pe care il stii ca functioneaza pentru tine.
Daca te ajuta, printeaza acest mesaj sa il ai la indemana in caz ca apare si citeste-l in timp ce te plimbi. Dar, fa toata pregatirea psihica inainte. Daca ai intrebari suplimentare nu ezita sa le pui. De obicei, e suficient o data sa constientizezi ce se intampla si a doua oara nu mai apare.
Panic attacks
WARNING: Sometimes a food intolerance or an allergy can have symptoms similar to panic attacks. These, unlike the panic attack, can endanger life.
These attacks come when we feel threatened. Sometimes one stimulus is enough to trigger a whole alarm system. The threat is confused with an attack on one's own life. A single personal thought or even just a look or gesture of someone can trigger everything.
So the first step is to understand that there is an inward mechanism based on past experiences that warns us that something bad is going to happen. Signs of attack are generally related to breathing and heartbeat, tension. Breathing, pulse and increased tension. Failure to breathe. Of course, there may be others.
Stopping attacks is done in two steps:
1. We understand that we have a mechanism that triggers these symptoms. Somehow, they are false, because we have the impression that we will not survive, but in this case the pulse decreases, it does not increase. We are aware of what actually happens, that they are just some signals. Then write the script before when it appears.
2. Scenario : From the first thought or symptom, we access the scenario already written. If you feel the need for movement, you walk in the rhythm that your body imposes on you. Faster or slower. If you feel choking , breathing by counting , an inspiration 5 seconds , a 5 second expiration.
The first step, awareness. "I have a panic attack, I'm deep breathing, If I were to lose my life, my pulse would drop would not increase, I breathe deeply". Continue to walk. If you can help your breathing with your arms, lifting them with breathing and lowering expiration. You think: "I'm safe, I can move. I breathe deeply". "In a few moments, my pulse will return to normal", "I deep breath". "Actually, I'm not threatened, I'm just scared", "Every time I was scared, I managed to get back very quickly". "I move and deep breath". "My life is not threatened, I'm just scared". "I am now aware of what actually happens to me and understand that I do not need this warning anymore". "I'm relaxing". "I'm quiet". "Breathe normally". “ My pulse is normal". "The tension is normal". "I understand now". "It is the last time”. “From now on, I can breathe normally and have a normal life".
"I am now aware of what actually happens to me and understand that I do not need this warning anymore". "I'm relaxing". "I'm quiet". "Breathe normally". “My pulse is normal". " The tension is normal". "I understand now". "It's the last time that's happening". "I breathe deeply". "I'm quiet". “From now on I'll pay more attention to my thoughts to understand what is scaring me and I can make rational decisions about these things".
"I'm fine now and I'll be even better".
You can add any reassuring thought that you know works for you.
If it helps, print this message to get it in case it appears and reads it for a while you walk. But, do all the mental training before. If you have any further questions, do not hesitate to ask. Usually, once it is enough to realize what was happening, a second time does not appear.
Niciun comentariu:
Trimiteți un comentariu