The psychiatrist named three techniques to combat panic attacks

Repeated panic attacks are a reason to go to a psychiatrist, since this is not “weakness of the nerves,” but a real malfunction in the brain. This is what Valentina Yastrebova, a psychiatrist at the Empathy clinic, told Life.ru.

“Panic attacks are not just emotions, they are a real disease. It is important to understand: if attacks are repeated frequently, this is a reason to consult a psychiatrist to formulate therapy,” the doctor said.

The specialist listed three techniques that will help immediately.

She called the first tool “5-4-3-2-1” grounding. According to this method, you need to name out loud five objects around, four ambient sounds, three tactile sensations, two smells and one taste. This brings the brain back from an imaginary catastrophe to reality, says Yastrebova.

The second method is “Square” breathing: inhale for four seconds, hold your breath, exhale and hold again - all for four seconds. Be sure to exhale slower than inhale, the doctor added.

The third method Yastrebova named cold. You can squeeze an ice cube in your palm or wash your face with ice water, she explained.

To prevent a panic attack from returning, the expert advised Russians to rest more, reduce stress and not exhaust the body, and if rest does not help, consult a doctor for medication support.

Panic Day is a half-joking international holiday celebrated annually on June 18th. Its idea is an ironic permission to succumb to the anxiety that has accumulated over the year in order to throw out the negativity and face the rest of the year more calmly.