Psychologist Rubinstein: rainbow technique and music will help to cope with a panic attack
Breathing exercises, the rainbow technique, and several other available methods will help to cope with a panic attack without medication. Their prompted psychologists Caroline Rubinstein, Ian Stanley and Karen Lynn Cassidy in an interview with the Daily Mail.
According to Rubinstein, the essence of the rainbow technique is to focus on something external and thus distract from the physiological manifestations of a panic attack. To do this, you need to look in the surrounding space for three red objects, then three orange ones, and then repeat this for each color: yellow, green, blue and purple. You can expand the color range and also look for gold, silver, white and black items. This method can be used even if the person is driving or on a plane, the psychologist added. She cited listening to pleasant music and immersing her face and hands in ice-cold water as other easy ways to quickly calm down.
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In turn, psychologist Stanley suggested not to neglect the advice to breathe slowly and deeply, as it really works. The doctor recommended exhaling for a few seconds longer than inhaling. Lengthening the exhalation automatically puts emphasis on the part of the nervous system that provides rest and relaxation, he explained.
When the panic attack starts to build up, try inhaling for four counts and exhaling for six counts. Inhalation is connected to the sympathetic nervous system, which activates the fight and flight response. In a sense, this is the gas pedal. Meanwhile, expiration is linked to the parasympathetic nervous system, which affects the ability to calm down.
Psychologist Cassidy advised people who are prone to panic attacks to keep their back straight, because the altered breathing caused by poor posture increases anxiety levels. The doctor noted that standing and sitting in a confident posture “with a puffed-out chest and wide shoulders” reduces stress and anxiety levels and improves mood and self-confidence.
Previously, psychologist Julie Smith named the main difference between sadness and bad mood from depression. She stated that sadness is one of the many symptoms of depression and differs from this severe state of short duration. According to the psychologist, depression lasts a long time, and if the accompanying sadness prevents you from living and functioning normally, you should consult a doctor.
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