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HomeTrendingHow not to make a decision from a point of panic -...

How not to make a decision from a point of panic – says a psychologist

Date: October 2, 2022 Time: 18:04:15

And also – what techniques will really help to calm down and sensibly assess the situation.


Louise Gilmanova


The state of panic is closely related to physiological reactions that literally do everything possible to get a person out of real or imagined danger.

There are signs of affect (an extremely pronounced emotional state activated by the sympathetic nervous system), which can be conditionally divided into fight/freeze/flight states:

excessive emotional reaction: the desire to hit, scream;

excessive aggression – accusation, physical aggressiveness, rage.

psychomotor agitation;

multidirectional, unsystematic and unfocused actions;

trouble concentrating, procrastination;

hyperactivity to grasp all things at the same time;

inability to stop and rest.

motor stupor, immobility, frostbite;

lack of understanding and awareness of what is happening;

inability to move physically.

Very often, the point of panic pulls a person out of reality, tears him out of his own body, thoughts are confused. If you have any of these signs, you are most likely having a severe anxiety or panic attack right now:

Physical: palpitations, difficulty concentrating, changes in body temperature and motor activity, there is shortness of breath (shallow breathing or, on the contrary, there is shortness of breath), insomnia, tremors, nausea or lack of appetite, dizziness.

emotional and cognitive: sudden mood swings: a strong desire to cry or scream, fear of death or going crazy, severe anxiety, inability to concentrate, agitation.

The only thing to do in such a situation is to try to get as close to reality as possible through small practices. Often in such a situation, any bodily practices and physical things help.

Such reactions are often the norm, they save the body from a threat, but it is important to reduce its critical condition if you need to make a quick decision.


The main thing is to calm down first. When communicating during a panic, it is extremely important to speak calmly and slowly, remember to breathe. And offer the other little things (which I’ll talk about later) to calm you down so you can continue the dialogue. Ask again what the other had in mind and speak as clearly as possible for yourself. Emotions change the focus of attention, so it is important to convey information as clearly and warmly as possible. Be close: any emotion comes from contact with loved ones and with reality, it is very important to hold hands with both.


Breath. Record 5 minutes, breathe deeply and evenly. The inhalation should be longer than the exhalation. Wash your face with cold water, hold the ice in your hands, go out into the cold air. Use the 5-4-3-2-1 technique. Find five things around you and name them, four things with different textures that you can touch, three things that you hear, two smells and a taste (try them). This technique involves the senses and takes the person to the body and to reality. Sport. Sit back, do whatever little body work you want. Physical activity will relieve tension in the muscles and give the release of hormones, this will help to think soberly. Don’t forget your important daily rituals. Turn something over in your hands and focus as much as possible on the physical properties of this thing – it can be a key chain or a lighter. Try to describe the thing by touch.

Be sure to seek the help of psychologists and psychotherapists for an emergency consultation if you feel that you are not coping.

Contacts can be found where you can get high-quality psychological help online. here.

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