Physhical sensation : Fuzzy face , arms , legs and tongue . Chest so tight its hard to get a breath in . Lump throat . Chest pains . Shakes . Headache and dizziness . Feel sick .
CB : will i get through this one . Can i handle it ? What if i cant catch my breath ?
Behaviors : Deep breathing , get busy , listen to music . Talk to someone .
Physical Sensations- Lumpthroat, migranes, dizziness, sinus pressure, abdominal discomfort (bloating and nausea). I also feel cross-eyed sometimes and loose focus in my eyes.
CBT- Will I get a panic attack? How will I handle things? Will I die? Will I faint? Will I vomit? Will I make it? What if, what if, what if??
Behaviors- Drink water, get distracted, massage my shoulders and temples and my head, burp. Or end up leaving the situation.
The following make up the three components of anxiety and panic:
Physical sensations: The physical sensations of a panic attack, by themselves, are not. Without the other two components of a panic attack these sensations can even be pleasant. Some people go out of their way for a rush by riding roller coasters or other thrills but people with panic attacks live in fear of these sensations. Fortunately, you can relearn to experience these physical sensations without experiencing a panic attack.
Cognitive thoughts: The cognitive component of panic and anxiety are anxious thoughts that people have when they feel afraid. People with panic disorder usually have all kinds of anxious thoughts about what’s going to happen to them when they have a panic attack or what might happen in certain situations. Anxious thoughts very often include a strong urge to escape.
Behaviors: The intense physical sensations associated with panic attacks are extremely unpleasant. When people have an extremely unpleasant experience like a panic attack, they have two options; they can continue to suffer or they can escape and gain immediate relief. The main behavior associated with panic & anxiety is avoidance.
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