Was ist eine Panikstörung?

Do you have any tips that could help me?

If your body reacts to fear, you can do or try:

▪ Breathe deeply. Close your eyes and count slowly to ten in thoughts.

▪ Atme consciously when counting up to eight. As you count to three, you breathe deeply. Keep breathing until seven counts. Breathe to eight.

▪ Tell you consciously stop. You know the state of fear will soon pass. You can’t do anything. In the meantime, you can influence your thinking. Say loud stop and stretch your arm forward, pull your hand up and spread your fingers or introduce a red stop sign.

▪ Take a little stressball, softball or the like in your hand and knead it. It’s very calming.

▪ Balle strong your fists and count slowly to 5, let go and relax.

You can also span all ten toes at the same time and let go again. Repeat the whole thing until you feel better.

▪ Go outside to the fresh air and run a few steps to reduce excess energy. Best with fast running, knee bows or hampelmen.

▪ A tip from the Hydrotherpie. You let cold water run over your underarms. Or rub your face with cold water.

Or drink cold water in a small amount, so breathing automatically slows down. So you should always have a waterboddle.

▪ In addition, experts recommend that you make it clear again and again that you are not in danger. Even if in some cases one of the fears feels threatening, it is normally harmless and has no harmful consequences such as faintness, heart attack or stroke.

These exercises can help permanently. They are more time-consuming, but they can minimize the frequency and length of your panic attacks.

▪ With yoga, progressive muscle relaxation after Jacobson (PMR) and other relaxation techniques. These exercises employ your body and bring it back to normal behavior.

▪ If you don’t like this at all, bring you gentle sports in top form

Regular sport can help in the long term to cope with fear. Sports is considered a stress valve that works in stressful situations.

▪ In addition to the above-mentioned measures, a healthy lifestyle is the best basis for getting the anxiety under control.

! The following things should be avoided if you tend to be afraid: caffeine, nicotine, alcohol, underseed and lack of sleep.

! Don’t try yourself in self-medication! It can go back quickly.

In most cases, anxiety increases when not treated.

To defeat the panic disorder in the long term, you should definitely try for psychotherapy.

In the therapy, the patiences of their fears arise and learn to gradually reduce their fears. The sooner you start, the better the chances of healing.

If the panic disorder is pronounced or problems such as depression are added, psychopharmaka is additionally prescribed. These can regulate the increasingly activated fear network in the brain.

Fear states, anxiety disorders, panic attacks are one of the mental disorders that are well therapeutic. Stay positive!