First, cognitive change: remind yourself that panic is only a short-term reaction, which has no harm to the body and will soon pass!
Second, divert attention: focus on what you are doing, not your physical reactions and feelings. For example, listening to friends chatting, paying attention to the scenery or things outside, talking to someone, counting backwards from 100, 99, 98 … or imagining yourself in a comfortable and pleasant place.
Third, take a deep breath to relax: for example, take a deep breath-inhale slowly, say 1 to 4, then exhale, and then count from 1 to 4; Repeat breathing count and pay attention to the entry and exit of nasal breathing.
Fourth, the muscles gradually relax:
1, put your hands flat in a horizontal position, straighten forward hard, and make a fist hard; After a few seconds, gradually relax, slowly put your hand back on the inner thigh, and then feel the relaxation of your muscles.
2. Raise your forehead and tighten the muscles on your forehead. After a few seconds, gradually relax.
3. The eyebrows are tightened in the middle, and the nose and mouth are also tightened in the middle, forming a situation in which the nose and mouth are raised, and gradually relax after a few seconds.
4. Grit your teeth hard and gradually relax after hard work.
5. Open your mouth forcibly, press your tongue against the lower incisors for about 10 seconds, and then relax.
6. Sit up straight, bow your head and press your chin on your chest. Push your hands back, make your chest upright, and then relax.
7. Bend back, relax after exerting force, and return to the original sitting position.
8. Put your feet flat in a horizontal position, press your toes upward, tighten your leg muscles, and then gradually relax.
9. Keep the whole body relaxed for about 5- 10 minutes.
More serious and frequent panic symptoms need to be treated with psychotropic drugs; Otherwise, as long as you accept psychological counseling or cooperate with personal methods such as "cognitive change", "distraction" and "relaxation training", you can get good improvement.