The fear of \u201cgoing crazy\u201d during a panic attack is very common and usually does not<\/strong> mean that you are experiencing psychosis or losing your mind.<\/p>\n During a panic attack, the body\u2019s alarm system (Fight-or-Flight response<\/strong>) suddenly becomes overactive. In an attempt to explain the intense physical symptoms, the brain may begin catastrophizing:<\/p>\n \u201cI\u2019m losing control.\u201d These thoughts can further intensify the panic itself.<\/p>\n Key point:<\/strong> A panic attack is not dangerous, but it can be extremely frightening. It usually peaks within 10\u201330 minutes<\/strong> and then gradually subsides.<\/p>\n \u2500\u2500\u2500<\/p>\n If any of the following are present, immediate medical evaluation is necessary (emergency department\/doctor):<\/p>\n \u2022 New or pressure-like chest pain, severe shortness of breath, or fainting<\/p>\n \u2022 New neurological symptoms such as weakness on one side of the body, difficulty speaking, or seizures<\/p>\n \u2022 High fever, severe confusion, stimulant or alcohol use, or sudden withdrawal from them<\/p>\n \u2022 Thoughts of harming yourself or others<\/p>\n \u2022 A new onset of panic symptoms at an older age, or panic symptoms occurring alongside significant heart or lung disease<\/p>\n If none of these apply and the pattern resembles a panic attack, we can move on to managing the attack and establishing effective long-term treatment.<\/p>\n \u2500\u2500\u2500<\/p>\n Say quietly to yourself:<\/p>\n \u2022 \u201cThis is a panic attack. It is a wave of anxiety. There is no real danger.\u201d<\/p>\n Labeling the experience can help activate the more rational parts of the brain.<\/p>\n The goal is to reduce rapid breathing, which can worsen dizziness, tingling sensations, and feelings of unreality.<\/p>\n \u2022 Inhale through your nose for 2\u20133 seconds.<\/p>\n \u2022 Exhale slowly through your mouth for 6 seconds.<\/p>\n \u2022 Repeat for 8\u201310 cycles.<\/p>\n Do not focus on taking \u201cdeep breaths.\u201d Instead, focus on slow and gentle breathing<\/strong>.<\/p>\n Grounding means directing your attention toward physical sensations.<\/p>\n Choose one of the following:<\/p>\n \u2022 5-4-3-2-1 technique:<\/strong> Five things I can see\u2026 four things I can touch\u2026<\/p>\n \u2022 Isometric pressure:<\/strong> Press your feet firmly into the floor, clasp your hands together and squeeze for 10 seconds. Repeat five times.<\/p>\n \u2022 Hold a cold object, such as a glass of cold water, in your hand.<\/p>\n Instead of engaging in a long internal argument, use one short sentence:<\/p>\n \u2022 \u201cThis thought is a symptom of anxiety, not reality.\u201d<\/p>\n \u2022 \u201cPanic = intense fear + a body on high alert. It is not insanity.\u201d<\/p>\n Clinical reality:<\/strong> During panic attacks, people are usually aware that \u201csomething feels strange\u201d and actively seek help. This level of self-awareness differs from what is typically seen in true psychosis.<\/p>\n If you can:<\/p>\n \u2022 Walk around a little, relax your shoulders, and drink some water.<\/p>\n Completely escaping from the situation can sometimes teach the brain, \u201cThat place was dangerous,\u201d which may reinforce the panic cycle.<\/p>\n If the situation is not genuinely unsafe, remaining there in a controlled way can be helpful.<\/p>\n \u2500\u2500\u2500<\/p>\n During a panic attack, you may experience:<\/p>\n \u2022 Depersonalization\/derealization:<\/strong> A feeling that you or your surroundings are unreal<\/p>\n \u2022 Rapid heartbeat, trembling, sweating, or shortness of breath<\/p>\n \u2022 Fear of losing control: \u201cWhat if I scream\/run away\/do something?\u201d<\/p>\n These experiences result from adrenaline, changes in breathing patterns, and excessive attention to bodily sensations<\/strong>. They are not signs of \u201cinsanity.\u201d<\/p>\n \u2500\u2500\u2500<\/p>\n Write down three things:<\/p>\n This gives the brain evidence against the catastrophic prediction<\/strong>.<\/p>\n The following behaviors can contribute to chronic panic:<\/p>\n \u2022 Constantly checking your heart rate or oxygen level<\/p>\n \u2022 Repeatedly searching your symptoms on the internet<\/p>\n \u2022 Extensively avoiding certain places, which can contribute to the development of agoraphobia<\/strong><\/p>\n Instead, use gradual and controlled exposure<\/strong>.<\/p>\n \u2500\u2500\u2500<\/p>\n The most effective non-medication treatment includes:<\/p>\n \u2022 Correcting catastrophic interpretations such as \u201cI\u2019m going crazy\u201d or \u201cI\u2019m going to die.\u201d<\/p>\n \u2022 Interoceptive exposure:<\/strong> Controlled practice of physical sensations associated with panic\u2014such as briefly breathing rapidly or spinning around\u2014so the brain can learn that these sensations are not dangerous.<\/p>\n \u2022 Situational exposure:<\/strong> Particularly when avoidance behaviors have developed.<\/p>\n \u2022 SSRIs\/SNRIs<\/strong> are considered first-line medications for recurrent panic attacks. Their effects usually develop over several weeks.<\/p>\n \u2022 Benzodiazepines<\/strong> may provide short-term relief, but they carry risks of dependence and tolerance and are generally not considered a long-term solution.<\/p>\n \u2022 If heart palpitations are the predominant symptom, additional treatment targeting physical symptoms may sometimes be considered, depending on your individual circumstances.<\/p>\n If your panic attacks are new, severe, or becoming more frequent, the best approach is to undergo an evaluation for possible medical causes\u2014such as thyroid disorders, anemia, arrhythmias, asthma, or caffeine\/stimulant use<\/strong>\u2014and begin appropriate targeted treatment.<\/p>\n \u2500\u2500\u2500<\/p>\n \u2022 Reduce caffeine and energy drinks<\/strong>, as they can trigger panic attacks in many people.<\/p>\n \u2022 Maintain a regular sleep schedule.<\/p>\n \u2022 Do 15\u201330 minutes of mild aerobic exercise.<\/p>\n \u2022 Practice slow, calm breathing twice a day\u2014not only during panic attacks.<\/p>\n \u2022 Reduce alcohol and substance use, particularly stimulants.<\/p>\n \u2500\u2500\u2500<\/p>\n \u2022 \u201cThis is a wave. It comes, and it goes.\u201d<\/p>\n \u2022 \u201cMy body has triggered a false alarm. I am safe right now.\u201d<\/p>\n \u2022 \u201cThis feeling that I\u2019m going crazy is a symptom of anxiety, not reality.\u201d<\/p>\n \u2022 \u201cAnother five minutes will pass. I\u2019ve gotten through this before.\u201d<\/p>\n \u2500\u2500\u2500<\/p>\n Here, writings and materials related to psychology and psychiatry are shared.<\/p>\n \ud83c\udd94 Channel ID:<\/strong> Psychiatrist<\/strong><\/p>\n https:\/\/www.drhamidyousefi.com\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"
\n\u201cI\u2019m going to die.\u201d
\n\u201cI\u2019m going crazy.\u201d<\/p>\n1. Safety First: When Should I Seek Immediate Medical Attention?<\/h2>\n
2. When the Panic Attack Starts: A 10-Minute Protocol<\/h2>\n
Step A) Label It Accurately \u2014 30 Seconds<\/h3>\n
Step B) Anti-Hyperventilation Breathing \u2014 2\u20133 Minutes<\/h3>\n
Step C) Ground Your Body \u2014 2 Minutes<\/h3>\n
Step D) Manage the Thought \u201cI\u2019m Going Crazy\u201d \u2014 1 Minute<\/h3>\n
Step E) Small Movement, Not Major Escape \u2014 2 Minutes<\/h3>\n
3. Why Do I Feel Like I\u2019m \u201cGoing Crazy\u201d?<\/h2>\n
4. After the Attack: What Can Break the Cycle?<\/h2>\n
A) Make a Short Record \u2014 2 Minutes<\/h3>\n
\n
B) Reduce Unhelpful Behaviors<\/h3>\n
5. Effective Treatments \u2014 The Gold Standard<\/h2>\n
CBT Specifically for Panic Disorder<\/h3>\n
Medications \u2014 Under the Supervision of a Psychiatrist<\/h3>\n
6. A Daily \u201cPrevention\u201d Package<\/h2>\n
7. A Few Ready-to-Use Phrases for Moments of Crisis<\/h2>\n
Mental Health \u00bb<\/h1>\n
\nhttps:\/\/ble.ir\/jamehvasalamtravan<\/a><\/p>\nDr. Hamid Yousefi\u2019s Website<\/h1>\n