How to prevent panic attacks at work or in social situations

Be familiar with the expectations of possible problems. You will find out how bad you feel. Everyone knows that something is wrong. You can't face the shame or embarrassment of someone like you. Dry mouth, heart, feeling fuzzy. You tell yourself to stop blushing and stop shaking, but it will only get worse. You can hear your heart creaking on your chest, it must look like a cartoon, with a bang in and out. Where is the escape, where are you going?

Unfortunately, many people have not noticed. They can maintain a calm appearance, but inside they are shaking. Thought drives emotions and emotion drives ideas.

What is happening is that your thoughts have regarded this incident, whether it is minor or significant, as life-threatening. When this happens, a combat or flight alert is activated. This is a self-protection tool.

Since the blood supply needs to be where the action is needed, ie the arm [battle] and the leg [escape], unnecessary actions such as digestion will slow down.

Saliva disappears because it is part of the digestive process. Some people often need to urinate or empty the intestines [freeing all parts of the unwanted goods]. The blood is drained from the brain, so the brain is now in its original state, without enough oxygen and blood to function logically.

This is about survival, looking for escape, no time to weigh the pros and cons. This is an original response.

How can you interrupt this cycle? By knowing where your thoughts or death threats are, the reality is that you are afraid of being judged to some degree or must "perform", that is, the focus will be on you, and you are afraid of "judgment." This is going back to school, speaking in class, sometimes making mistakes, others laughing, and your thoughts interpret this as something that will never be done again. Whenever you have to repeat this scene, your feelings and thoughts will become excessive, and your thoughts will try to make you want to avoid it. But this is not how to live your life. Therefore, you must restart the refactoring event before you start:

In advance:

1. Think about how you feel at night when you successfully complete the task [regardless of the situation]. What it means for you - having this sense of accomplishment that you think is difficult to achieve is actually ok.
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  2. How do you need to be different in order to achieve this? See your successful self and return to it earlier in the evening and notice how different you are from the often terrible self. Is there any difference? Tip: Pay attention to body language, facial expressions, and hear your voice - everything is easier.
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  3. Go back to the event and listen to your own conversation - the words must be "I don't care", "I feel calm", even shorter "calm", "relaxation". Not what you don't want, but what you want and feel.
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  4. From this point on, how to make yourself easier - play some music that can ease your mind and body. Tell yourself that you are surrounded by someone who cares about you, and there should be some panic. Anyone who is funny about this will say their personality type, because most people will want to help and ease your discomfort. Remember those minds, don't care, those important, don't mind.

These ideas put a lot of pressure on you, and once fear is suppressed, you start to take control.

Tips during the event:

1. Keep words such as "cool" and "relaxation". These words do not need to be considered, because the mind instinctively knows what they mean.
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  2. Continue to drink water. This keeps the mouth moist and mimics saliva.
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  3. Roll your shoulders to relax [this can be done in the bathroom] as this relieves the body's tension and produces a physiological response that relaxes the muscles.
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  4. Put your favorite songs in your head, just as you focus on it, it will keep you away from easier time.
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  5. Don't forget to breathe.
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  6. When you are talking, don't think of some very clever words, listen to others' opinions, observe their things, earrings, ties, which will help to focus your thoughts outside rather than inward.

Autopsy:

1. Pay attention to the benefits of the night. We are deeply ingrained in focusing on negatives, but this needs to change.
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  2. Consider what might be the next benefit and how to achieve it.
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  thank you for your help. All it wants to do is to help you, but sometimes its explanation is incorrect. You have to tell your thoughts, not what you don't want.

When you sleep every night, think about the three positive things that happen during the day. Think about what kind of person you want to be tomorrow, and you will find yourself feeling better every day.

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