怎样应对无端恐惧症 How to Cope with Panic Attacks
How to Cope with Panic Attacks
怎样应对无端恐惧症
You can’t always get rid of panic attacks completely, but you can learn to live with them.
Steps 步骤
STEP 1 Accept it 学着接受它
Accept the fact that you are having an attack. Facing panic head on reduces its intensity.
STEP 3 Rate it 给它做评价
Rate your level of panic on a scale of one to ten. Sufferers find that this simple exercise somehow makes an attack more tolerable.
When you have a calm, quiet moment, think about what triggers your attacks. If you understand what causes them, you might be able to reduce them.
STEP 4 Breathe 深呼吸
Take a few deep breaths. Place one hand on your chest and one on your stomach as you inhale deeply and then exhale slowly. The hand on your chest should barely move; the other should rise up and down.
STEP 5 Visualize 使其形象化
Now picture yourself in a favorite, peaceful place, like in the mountains or on the beach.
STEP 6 Release tension 释放压力
Release tension by tightening each muscle in your body for approximately five seconds before moving on to the next.
If you begin to hyperventilate, breathe into a paper bag for about ten minutes. This will diminish your symptoms by raising your carbon dioxide levels.
STEP 7 Join a support group 参加一个支援小组
Join a support group, where other sufferers can share their tips and techniques for coping with and conquering panic attacks.
STEP 8 Consider therapy 考虑理疗
Consider getting therapy. Cognitive-behavior therapy is especially useful in helping panic attack sufferers learn to cope with their fears.
STEP 9 Ask about medication 询问医师是否适宜服药解决
Ask your doctor or therapist if you are a good candidate for anti-anxiety medication.
For unknown reasons, women have twice as many panic attacks as men.
视频地址：
http://www.howcast.com/videos/2961-How-to-Cope-with-Panic-Attacks
怎样应对无端恐惧症
You can’t always get rid of panic attacks completely, but you can learn to live with them.
Steps 步骤
STEP 1 Accept it 学着接受它
Accept the fact that you are having an attack. Facing panic head on reduces its intensity.
STEP 2 Be realistic 面对现实
Be realistic. Remind yourself that you are not in any real danger.STEP 3 Rate it 给它做评价
Rate your level of panic on a scale of one to ten. Sufferers find that this simple exercise somehow makes an attack more tolerable.
When you have a calm, quiet moment, think about what triggers your attacks. If you understand what causes them, you might be able to reduce them.
STEP 4 Breathe 深呼吸
Take a few deep breaths. Place one hand on your chest and one on your stomach as you inhale deeply and then exhale slowly. The hand on your chest should barely move; the other should rise up and down.
STEP 5 Visualize 使其形象化
Now picture yourself in a favorite, peaceful place, like in the mountains or on the beach.
STEP 6 Release tension 释放压力
Release tension by tightening each muscle in your body for approximately five seconds before moving on to the next.
If you begin to hyperventilate, breathe into a paper bag for about ten minutes. This will diminish your symptoms by raising your carbon dioxide levels.
STEP 7 Join a support group 参加一个支援小组
Join a support group, where other sufferers can share their tips and techniques for coping with and conquering panic attacks.
STEP 8 Consider therapy 考虑理疗
Consider getting therapy. Cognitive-behavior therapy is especially useful in helping panic attack sufferers learn to cope with their fears.
STEP 9 Ask about medication 询问医师是否适宜服药解决
Ask your doctor or therapist if you are a good candidate for anti-anxiety medication.
For unknown reasons, women have twice as many panic attacks as men.
视频地址：
http://www.howcast.com/videos/2961-How-to-Cope-with-Panic-Attacks
