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Что делать с паническими атаками

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17 августа 2019

Автор: Алексей Шевченко 26 февраля 2018 12:00 Категория: Природа и человек

Доброго времени суток, дорогие друзья блога Алексея Шевченко «Здоровый образ жизни». В наше изобилующее стрессами время столкнуться с приступом панической атаки может практически каждый. Человек, оказавшийся в таком состоянии, нуждается в помощи не меньше, чем человек с сердечным приступом или гипертоническим кризом. При этом правильные действия и самого пострадавшего, и тех, кто находится рядом, помогут избежать печальных последствий и быстрее вернуть хотя бы относительное душевное равновесие. Итак, эту статью я хочу посвятить теме: что делать при панической атаке.

Сущность панической атаки

Паническая атака представляет собой внезапный приступ острого страха, который охватывает человека без малейшей причины. При этом состояние паники часто сопровождается:

  • учащенным сердцебиением;
  • сильной одышкой, нехваткой воздуха;
  • головокружением;
  • дрожью;
  • тошнотой и даже рвотой;
  • повышенной потливостью.

Иногда панический приступ может быть настолько похож на сердечный, гипертонический или диабетический приступ, что вводит в заблуждение даже опытных врачей. (Об особенностях панических атак рассказывается также тут и тут).

Главное отличие панических атак от соматических заболеваний заключается в том, что спустя несколько минут приступ проходит бесследно. Как только паника уляжется, человек опять может быть физически активным, без опаски есть сладости и так далее. Но это вовсе не значит, что паническое расстройство относится к «пустяковым» заболеваниям, и что на него не нужно обращать внимания. К сожалению, если человек не получает необходимой помощи, то атаки появляются все чаще и становятся более длительными.

Довольно часто многих из нас накрывают такие моменты, когда становится страшно по необъяснимой причине, появляется паника, чувство тревоги. Такое состояние может иметь различную продолжительность: у кого проходит через несколько минут, а кого не отпускает несколько часов. Это не что иное, как приступ панической атаки. Что делать в такой ситуации, будем разбираться в нашей статье.

Понятие панической атаки

Если послушать объяснение врачей, то такие приступы являются ответной реакцией организма на стресс, на агрессивные проявления внешней среды. Таким атакам чаще всего подвергаются люди, у которых слабая нервная система. Они очень остро воспринимают весь негатив. Какое-то время еще удается себя сдерживать, но наступает момент, когда просто уже невозможно укрыться от панической атаки. Причем, по мнению врачей, пусковым механизмом может стать все что угодно.

Довольно часто такие приступы начинаются, казалось бы, без видимых причин. В этом они напоминают вегетососудистую дистонию. Давайте разбираться, как же проявляется паническая атака, что делать в момент приступа?

Проявления панической атаки

Чтобы со 100 % уверенностью утверждать, что человек страдает от панических атак, необходимо наличие нескольких факторов. Когда начинается приступ, то можно наблюдать следующие симптомы:

  • Начинает сильнее биться сердце.
  • Учащается пульс.
  • Появляется потливость.
  • Появляется ощущение, что не хватает воздуха.
  • Внутри чувство непонятной тревоги и страха.
  • Дрожание конечностей.
  • Появляется озноб.
  • Могут быть болевые ощущения в груди.
  • Некоторые испытывают страх смерти.
  • Появляется тошнота и головокружение.
  • Может даже случиться обморок.
  • Такое ощущение, что ты сходишь с ума.
  • Может быть онемение в руках и ногах.
  • По телу пробегает то жар, то холод.
  • У некоторых в это время начинает болеть живот.
  • Происходит нарушение зрения или слуха.
  • Судороги.
  • Нарушается походка.

Если у человека во время приступа проявляется сразу несколько перечисленных симптомов, то можно утверждать, что у него бывают панические атаки. Возникает вопрос: а по какой причине они появляются?

Причины развития панических атак

Современной медицине еще не под силу порой объяснить проявления человеческой психики. Наш мозг до сих пор остается загадкой во многих своих проявлениях. Чтобы знать, как справиться с паническими атаками, необходимо выяснить их причину. Их можно выделить несколько:

  1. Довольно часто человек находится в постоянном напряжении от неспособности решить какую-то проблему. Она его гложет и преследует, появляется паника, что решить ее невозможно — и вот уже один шаг до панической атаки.
  2. Если предстоит какое-то не очень приятное событие, которое человека страшит, а если однажды организм испытал страх, то такая реакция запоминается и воспроизводится в удобном случае.
  3. Нежелание сталкиваться с кем-то или с чем-то также может закончиться панической атакой.

Часто бывает достаточно понять, что тебя выводит из равновесия и беспокоит, попытаться нейтрализовать этот фактор, и панические атаки перестают возникать.

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Оказание первой помощи во время панической атаки

Если вас часто стали посещать такие ситуации, то вы должны знать, что делать при панической атаке. Надо научиться справляться с ней. Вот что можно сразу предпринять:

    Если появилось чувство нехватки воздуха, то возьмите любой пакет и сделайте в него несколько выдохов и вдохов. Старайтесь делать это спокойно.

Способы избавления от панических атак

Многие считают, что если их начали посещать сильные панические атаки, что делать, они не понимают, то им прямой путь в кабинет психотерапевта. Но есть несколько психологических техник, которые помогут если не совсем избавить от этой проблемы, то существенно ее снизить. Их можно применять не только в момент приступа, но и заранее, если, например, вы знаете, что в лифте у вас всегда появляется страх и начинается паника.

Давайте подробнее разберем, что же это за техники, которые помогут вам привести свои нервы в порядок.

Первое средство помощи – релаксация

Наши эмоции напрямую влияют на наше физиологическое состояние. Если появляется страх, то он сразу сковывает наши мышцы, они как бы парализуются им. Если вы уже предчувствуете наступление панической атаки, то необходимо уменьшить мышечное напряжение, что снизит вероятность наступления паники. Надо просто расслабить их, но такой навык под силу далеко не всем, этому надо учиться. Многие из нас, как ни странно, даже не замечают, что их мышцы находятся в постоянном напряжении.

Можно изучить специальные техники расслабления, хорошим подспорьем в этом являются занятия йогой, аутотренинг.

Все эти техники требуют предварительной подготовки, ими надо заниматься регулярно, если вы часто поддаетесь панике и страху. Только тогда в нужный момент вы сумеете справиться с ситуацией.

Правильное дыхание в борьбе с паникой

В состоянии покоя и при уравновешенном состоянии нервной системы дыхание у человека ровное и поверхностное. При наступлении паники оно то становится прерывистым и учащенным, а то может даже и замирать. В этот момент к мышечным волокнам притекает большое количество крови с кислородом и питательными веществами, словно готовя их к нападению или бегству.

Но часто учащенное дыхание провоцирует слабость в теле, шум или звон в ушах, головокружение, а эти симптомы уже сами могут спровоцировать паническую атаку. Если контролировать свое дыхание, то таких последствий можно избежать. Если вас настигла паника, необходимо:

  1. Набрать побольше воздуха в легкие.
  2. Стараться дышать не грудью, а животом.
  3. Вдох делать через нос, а выдох через рот.
  4. Вдох на четыре счета, а выдох на 6.
  5. Так повторять до тех пор, пока полностью дыхание не нормализуется.

Без особой тренировки первый раз это будет сложно, но со временем тренировки дадут свои результаты, и вам со своим сбившимся дыханием станет справляться все легче.

Отвлечение как способ избавления от панической атаки

Если наступает паника, то человек начинает прислушиваться к своему состоянию, а это еще больше усугубляет ситуацию. Он контролирует дыхание, ему кажется, что он задыхается, что сердце бьется не так. Переживания о своем состоянии только делают приступ еще более выраженным, и формируется замкнутый круг.

Чтобы этого не допустить, надо постараться переключить свое внимание на окружающий мир со своих ощущений. Можно просто рассматривать окружающие предметы или постараться описать в подробностях то, что вы видите. Это поможет отвлечься от себя и постепенно паника отступит. Это касается абсолютно любого места и времени наступления панической атаки.

Паника в самолете

Найдется довольно много людей, которые ничего так не боятся, как перелетов в самолете. Конечно, если можно вместо этого отправиться в путь поездом или автобусом, то хорошо, а если полета не избежать, что делать тогда? Первым делом можно посоветовать предварительно подготовиться к перелету:

  • Не смотрите перед дорогой устрашающие сообщения о катастрофах и авариях.
  • Возьмите с собой что-то вроде талисмана, вещь или предмет, которые, по вашему мнению, приносят вам удачу.
  • Хорошо покушайте перед дорогой.
  • Можно перед взлетом поговорить со стюардессой, она поможет вам преодолеть страх.
  • Думайте только о хорошем.
  • Для отвлечения можно с собой взять книгу или плеер, чтобы слушать музыку.

Но что делать при панической атаке, если все меры не помогли?

  1. Отлично может помочь контроль над своим дыханием. Выше уже об этом говорилось.
  2. Заранее на плеер или в телефон запишите мелодии для релаксации, в момент паники они будут как нельзя кстати.
  3. Настигла паническая атака в самолете — что делать? Поможет техника фрирайтинга. Для этого надо запастись ручкой и блокнотом и записывать все свои мысли. Это помогает успокоиться.

Если все заранее продумать, то можно избежать паники или пережить ее с меньшими потерями для своей нервной системы.

Панические атаки при беременности

Что делать в таких ситуациях и как справляться, будущие мамочки знают не всегда. Если еще до интересного положения женщина подвергалась паническим атакам, то во время беременности бывает, что они не беспокоят ее, так как голова совсем занята другим — мыслями о будущем малыше.

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Но всем известно, что состояние беременности многих представительниц прекрасного пола делает еще более тревожными, а значит, есть риск, что панические атаки станут частыми гостями.

Врачи советуют будущим мамочкам предварительно посетить психолога или психотерапевта, чтобы заранее подготовиться к таким ситуациям и знать, как себя вести. Нельзя забывать про способы, которые помогут справиться с ситуацией:

  • Дыхательные упражнения.
  • Расслабление.
  • Отвлечение от своих ощущений.

Во время вынашивания ребенка нежелательно принимать лекарства, поэтому от приема транквилизаторов лучше воздержаться, тем более без рекомендации доктора.

Из информации становится понятно, что подвергаться приступам тревоги и страха могут все категории людей независимо от пола и социального статуса. Что делать во время панической атаки, мы рассмотрели выше, предложенные техники и методы подходят абсолютно всем, а не только беременным. Если будущую мамочку в этот сложный для нее период будут окружать заботливые и любящие люди, то и поводов для панических атак будет гораздо меньше.

Как предупредить панику?

Так как до сих пор еще до конца не выяснены причины и механизм панических атак, то и конкретных рекомендаций по их профилактике нет, хотя доктора могут посоветовать следующее:

  1. Вести активный образ жизни: уже доказано, что нехватка эндорфинов, которые при этом вырабатываются, является частой причиной приступа.
  2. Постарайтесь при любых обстоятельствах сохранять спокойствие, изучайте техники расслабления, научитесь держать себя в руках и справляться с эмоциями.
  3. Крепкий чай или кофе могут привести к учащенному сердцебиению, поэтому их потребление лучше сократить.
  4. Исключите из своей жизни алкоголь, его прием может провоцировать совсем неожиданные реакции организма, страх в том числе.

Если вам не помогают никакие методы справиться с паникой, то лучше посетить специалиста, чтобы не усугублять ситуацию еще больше.

Конечно, в наше время трудно оставаться спокойным и уравновешенным, но каждый из нас должен к этому стремиться, тогда не придется думать, что делать при панической атаке, вы не дадите шанса страху и тревоге одолеть вас. Будьте здоровы и берегите себя от всяких невзгод.

Панической атакой называется состояние, когда человек испытывает беспричинный страх, который он не в состоянии контролировать. У кого-то это длится в течение нескольких минут, а у некоторых — часами. В такой ситуации важно не растеряться и знать, что делать при панической атаке.

Признаки панической атаки

Во время приступа страха человек может испытывать сильную тревогу, желание убежать, боязнь общения с другими людьми, появление несвойственных ему фобий. Также появляется суетливость, желание как можно быстрее уйти с места, где возникла паническая атака.

Физические симптомы могут быть такими:

  • частое сердцебиение, увеличение частоты пульса;
  • потливость ладоней;
  • озноб, дрожь конечностей;
  • неприятные ощущения в животе;
  • тошнота, головная боль;
  • дрожь в конечностях;
  • судороги;
  • резкая нехватка воздуха, ощущение кома в горле и сдавливания в груди;
  • нарушения в походке.

Причины возникновения

Приступам бесконтрольного страха чаще всего подвержены жители мегаполисов. Врачи объясняют это высоким уровнем стресса и наличием множества неразрешенных проблем. Хронические панические атаки опасны тем, что за ними могут последовать алкогольные и наркотические зависимости, как способ ухода от проблемы. Для эффективной борьбы с этим недугом необходимо знать причины его появления. основные из них:

  1. Неразрешенные проблемы или конфликты. Из-за них человек находится в постоянном стрессе и напряжении, что ведет к реакции нервной системы в виде панической атаки.
  2. Человека ждет какое-то неприятное событие, перед которым он испытывает страх. Организм может запомнить это ощущение, а потом воспроизвести его в самый неожиданный момент.
  3. Социофобия, боязнь встретиться с каким-то человеком или группой людей.

Как проходит приступ

Если вы или ваши близкие часто испытываете стресс, то вам необходимо знать, как проходит приступ и как его распознать. Чаще всего паника проходит при следующих обстоятельствах:

1. Приступу предшествовало какое-то неприятное событие, сильный стресс или эмоциональное потрясение. Если даже на данный момент все уже хорошо, и ничего не предвещает беды, то организм все равно может отреагировать на такие прошедшие состояния панической атакой.
2. В случае болезни или депрессии человек сильно переживает за свое здоровье и эмоциональное состояние, из-за чего подвергает себя еще большему стрессу.
3. Паника проходит при различных психологических отклонениях, например, депрессиях или биполярных расстройствах.

Первая помощь при панической атаке

Если вы чувствуете, что испытываете состояние беспричинного страха и появились физические симптомы, описанные выше, то вам важно знать, как быстро успокоиться при панической атаке:

  • возьмите любой полиэтиленовый или бумажный пакет и подышите в него, чтобы успокоить дыхание и сердцебиение;
  • попытайтесь улыбнуться;
  • отвлекитесь, посмотрите на окружающие вас предметы и людей;
  • если паническая атака произошла из-за неприятного вам места или людей, то постарайтесь как можно быстрее уйти оттуда;
  • сконцентрируйтесь на дыхании, удлиняйте вдох и выдох.
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Немногие люди могут оказать самому себе помощь при панических атаках. С приступами легче справиться стрессоустойчивому и дисциплинированному человеку, которой может взять себя в руки в нестандартной ситуации. Людям со слабой нервной системой сложно соблюдать последовательность действий при паническом страхе, им требуется помощь посторонних.

Как помочь постороннему человеку при панической атаке

Нас редко учат, как вести себя при приступе панической атаки у другого человека. Здесь важно не навредить, вы мы имеем дело с психикой, и неправильный подход может наложить свой отпечаток и усугубить ситуацию. Если вы заметили у человека приступ, то можно предпринять следующие меры:

  1. Постарайтесь убедить пострадавшего, что это временное явление и что через некоторое время это закончится.
  2. Войдите с ним в физический контакт, например, возьмите за руку или положите свою ладонь на его плечо.
  3. Контролируйте дыхание человека, покажите на своем примере, как удлинить вдох и выдох.
  4. Дайте ему выговориться, внимательно слушайте его речь, даже если она сбивчивая.
  5. Если есть такая возможность, то помогите пострадавшему принять контрастный душ и заварите успокоительный чай, например, с мятой или лавандой.

Главное в такой ситуации самому оставаться спокойным и дать человеку понять, что вы рядом и что вы способны ему помочь. Когда приступ прошел, постарайтесь выяснить, атаки происходят на постоянной основе, или это временное явление. Успокойте, что такие состояния бывают у многих, и что он не одинок. Если это ваш близкий, аккуратно посоветуйте ему обратиться к специалисту, если приступ происходит не впервые.

Самостоятельное лечение

Бороться с приступами страха можно начать самостоятельно, если они происходят не на постоянной основе. В противном случае необходимо как можно скорее обратиться к врачу.

Приемы по устранению панических атак.

Релаксация и физическое расслабление мышц

Многие люди находятся в постоянном стрессе и даже не замечают, что их мышцы напряжены и скованны. Научитесь контролировать свое состояние, лучшими помощниками в этом деле будут медитации и йога, а также специальные техники расслабления и аутотренинги. Если заниматься этим продолжительное время, то в нужный момент вы будете знать, как успокоиться во время панической атаки.

Тренировка спокойного и глубокого дыхания

Во время приступа страха человеку трудно контролировать дыхание, так как его грудь скована, мышцы зажаты, сердцебиение учащено. Чтобы контролировать и предупреждать приступы, нужно научиться владеть дыханием. Раз в несколько дней проводите специальные тренировки: расслабляйтесь, сконцентрируйте свое внимание только на дыхании, выкиньте все мысли из головы. Удлиняйте вдох и выдох, дышите преимущественно животом. Со временем у вас будет лучше получаться контролировать дыхание.

Не концентрироваться на своем состоянии

Во время приступа бывает сложно отвлечься на что-то другое. Человек сосредоточен на своих ощущениях и страхе, отчего паника только усиливается. В момент приступа старайтесь избавиться от ненужных мыслей: посмотрите на окружающих вас людей, предметы, машины, деревья. Это поможет вам восстановить дыхание и пульс.

Лечение у специалиста

Если приступы повторяются снова и снова, а способы самостоятельного лечения не помогают, то лучше обратиться к специалисту. Он поможет вам разобраться в себе и снять психологические блоки, вызывающие бесконтрольный страх. К основным методам психотерапевтического лечения атак относят следующие способы.

Психоанализ

Некоторые люди испытывают приступы из-за неприятных событий, случившимися с ними в детстве и повлиявшими на психику: кто-то имел проблемы с родителями, кто-то с друзьями. Специалист поможет вам выявить ваши скрытые психологические травмы и проработать их.

Семейная психотерапия

В семье родственники могут неосознанно ранить друг друга и нарушать психику близких людей. Возможно, ваши приступы паники связаны с накопившийся агрессией или страхом перед близким вам человеком. Комплексы и зависть также способны отравлять нам жизнь. Если это возможно, придите на сеанс вместе с родственником, тогда специалист сможет помочь вам решить проблему атак.

Гипноз

Этот метод применяется особенно часто, даже если вы не пробовали предыдущие способы. В некоторых случаях гипноз — это единственный способ устранить панические атаки.

На сеансах спросите у специалиста, что делать в момент приступа панической атаки, возможно, он посоветует какой-то особый способ, подходящий именно вам. Поделитесь этим способом со своими близкими, чтобы в стрессовой ситуации они были способны вам помочь.

Специалиста нужно подбирать особенно тщательно. Он должен вызывать у вас доверие, желание спокойно поделиться своей проблемой. Также обращайте внимание на опыт работы, не стоит идти за помощью к новичку. Отличным опытом в сфере избавления от страхов и фобий является Батурин Никита Валерьевич. Он практикует с 2008 года, выступает автором специальных гипнотических методик и тренингов. Обратиться к нему можно напрямую в социальной сети Вконтакте, написав в личные сообщения.

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