Каждый человек хоть раз в жизни, но сталкивался с таким чувством, как тревожность.
Тревога – это вполне нормальное состоянием организма, если она вызвана конкретными причинами извне, например, подготовка к важному экзамену, проблемы в отношениях с родными и другие стрессовые ситуации.
Все чаще у людей разовые эмоциональные всплески приводят к более серьезным и опасным для здоровья последствиям. Самые распространенные, о которых пойдет речь в данной статье, – панические атаки. Почему так важно определить их причины? Как избавиться от них? Как предотвратить их появление в вашей жизни?
Паническая атака— это резкое ухудшение самочувствия как психического, так и физиологического. Человек испытывает внезапный, необъяснимый приступ жуткого страха, тревоги или паники, который сопровождается выбросом в кровь значительно количества адреналина.
Чаще всего панические атаки возникают у молодых людей. Специалисты в данной области ссылаются на неокрепшую психику. Чрезмерная учебная нагрузка, психологическое давление со стороны учителей или родителей могут с легкостью вызвать приступ. В группу риска также попадают трудоголики, чрезмерно ответственные люди, занятые высоко эмоциональным напряжённым трудом.
Кроме этого, существуют и другие причины возникновения панической атаки:
- Плохая экология и погодные условия
Загрязненный воздух и загазованные дороги не приносят пользы здоровью. Пасмурная и дождливая погода также увеличивает риск возникновения панической атаки.
- Чувство вины
Нормально, когда человек чувствует вину из-за своего поступка. Ненормально, когда сожаления перерастают в самобичевание.
- Длительная депрессия
Она ослабляет психическое состояние, поэтому человек находится в постоянном страхе и тревожности без причин.
Симптомы
Чтобы вовремя принять меры по избавлению от тревожности, следует знать, в чем проявляется это состояние. Основными сигнализирующими симптомами являются:
- Учащенное сердцебиение, пульс;
- Жар или озноб;
- Внутренняя дрожь;
- Удушье, затрудненное дыхание;
- Тошнота;
- Головокружение;
- Страх остановки сердца;
- Страх задохнуться;
- Страх сойти с ума
Приступ в среднем длиться от 2 до 20 минут, а иногда даже до часа. В таких случаях у человека может возникнуть «страх перед страхом», а иными словами, он будет бояться повторения панической атаки. Поэтому сразу по окончанию приступа важно как можно скорее успокоиться (рекомендуется выйти на свежий воздух, это поможет восстановить дыхание) и попытаться понять, чем он был вызван, чтобы предотвратить последующий. Для этого понаблюдайте за собой: какого рода мысли или действия вызывают у вас тревогу, а какие, наоборот, помогают снять ее.
Как избавиться от тревоги?
На практике существует ряд способов, как без приема лекарственных препаратов, самостоятельно справляться с чувством тревоги и паническими атаками. И сейчас мы разберем самые эффективные:
- Заведите личный дневник
Каждому из нас иногда полезно выплеснуть свои негативные или же, наоборот, позитивные эмоции. И здесь очень помогают разговоры с близкими людьми. Но что делать, если такой возможности нет, или вас тревожат вещи, которыми вы не хотели бы с кем-либо делиться? На помощь приходит дневник. Кроме того, что вы излагаете свои мысли на бумагу, у вас остается возможность проанализировать их и решить проблему самостоятельно.
- Делайте перерывы, выделяйте время на любимые занятия
Постарайтесь хотя бы ненадолго отвлечься от работы. Наверняка, есть вещи, которые вам хотелось бы сделать, но вы совершенно не успеваете. Выделяйте промежутки времени, в которые сможете заняться ими, например, посмотреть фильм, прочитать книгу. Вот увидите, эти мелочи сделают вас счастливыми.
- Освойте медитацию
Медитация отлично помогает снять стресс, успокоить психику и привести мысли в порядок. Значительно уменьшается тревожность.
- Перестаньте критиковать себя
Не всегда все идет по плану или получается с первого раза. Это не повод обрушиваться с критикой на самого себя. Учитесь думать так: «Я уже многого добился, ведь я попробовал, я учту ошибки, и в следующий раз у меня обязательно получится».
Существуют и другие способы устранения тревожности, которые вы можете найти в специализированных источниках.
Самое важное – понимать, что все находится в вашей голове: страхи, фобии и негатив. Вы можете самостоятельно контролировать их. Приложив усилия, все обязательно получится!
Помните, здоровье – это невосполнимый ресурс, берегите его!
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