Persistent fear is an underlying aspect of having PTSD. Excessive stress or fear can cause panic attacks, and panic attacks often co-occur with PTSD. These may last anywhere from five minutes to an hour or more. Sometimes, you may begin to feel extremely panicky without any obvious signs. Each time you respond in positive ways to your anxiety or panic, you will be working toward making it happen less often. Practice will make it easier to cope. Common signs of a panic attack include:  Pain in your chest Difficulty breathing or feeling short of breath Sweating Choking sensations Trembling or shaking Nausea Dizziness, light-headedness or faintness Chills or feeling hot Numbness or tingling Derealization (feelings like you're not real) or depersonalization (feeling like you're outside yourself) Fear of losing control or "going nuts" Fear of dying A general sense of doom This technique can be useful in reducing anxiety, fear, and even bothersome aches and pains. The mind, body and breath are all interrelated, so taking a few minutes to engage in purposeful breathing can offer a wide range of benefits such as lowering the blood pressure, relaxing the muscles, and increasing energy levels. Typical deep breathing consists of inhaling for 5 to 8 counts, briefly holding the breath, and then exhaling for 5 to 8 counts. This serves to flip the switch on your "fight or flight" response and transform you into a calmer state. Another technique found to be effective at reducing anxiety involves a gradual and systematic tightening and releasing of each muscle group. This method can ease stress and help with conditions beyond anxiety like insomnia and chronic pain. Progressive muscle relaxation also makes use of deep breathing for even greater impact. Start at the tips of your feet and slowly move up through the body. While inhaling for 5 to 10 counts, contract the muscles of the feet, and hold. As you exhale, suddenly release the tension of those muscles, taking notice of how they feel after the tension has been let go. This relaxation technique might be difficult to engage in if you're in the middle of a full-blown panic attack. However, meditation can be quite helpful at preventing these attacks from occurring in the first place.  If you're a beginner, start small with about 5 minutes per day and progressively sit for longer periods. Select a quiet, comfortable environment with minimal distractions. Sit on the floor or a cushion with your legs crossed, or on a comfortable chair with your back straight. Close your eyes and began taking slow, deep breaths, in through your nose and out through your mouth. Focus only on the action of breathing, bringing your attention back here whenever your mind goes astray. Continue this exercise for as long as you'd like.  A study of 16 participants in a mindfulness-based stress reduction program engaged in an average of 27 minutes of meditation each day. At the end of the study, MRIs showed changes in the participant's brain structures, revealing an increase in compassion, self-awareness and introspection and a decrease in anxiety and stress. Constant worrying about when a panic attack will happen may actually cause it to happen. Keep yourself busy and distracted so that you do not accidentally start up excess anxiety due to nonstop worrying.  Develop a few positive self-talk strategies for when you find yourself worrying over and over again. These can be telling yourself "I will be ok." or "This, too, shall pass." Reminding yourself that you have been here before and survived can make anxiety attacks less frightening and possibly even prevent them.   When you find yourself worrying about the future, try to focus your attention back on the present. Write down some things you are grateful for or some positive attributes about yourself such as "I am strong." This can assist you in getting a grasp on anxiety and remind you that your life isn't all bad which can feed panic.
تعرّف على أعراض نوبة الهلع. تدرّب على تقنيات التنفّس العميق. جرّب إرخاء العضلات التقدّمي. تأمّل. حاول أن تقلّل من القلق.