Some time ago, actor Yu Wenle was on the hot search.
I thought there was a new movie coming out, but I didn't expect him to share one of his "onset" experiences.
Once, on the plane, Yu Wenle suddenly felt nervous, numbness in his hands and feet, and difficulty breathing.
Later, when I came to see the doctor, I learned that I had experienced an "acute panic attack".
In his Weibo comment area, many netizens have said that they have found "patients":
I wasn't the only one who had experienced that moment!
"Panic attacks", also known as "acute anxiety".
When will it strike?
at any time.
Maybe you're doing your normal thing when suddenly, a huge sense of panic strikes.
It may also be accompanied by palpitations, shaky hands, sweating, headaches, difficulty breathing, nausea and other physical reactions.
Many people describe it as a "sense of near-death," the equivalent of going around a ghost door.
This symptom is becoming more and more common in today's society, especially among young people.
Data show that about 20% of adults have experienced at least one panic attack.
How to prevent and treat panic disorder, the book ShanJun recommends a book for everyone - "Stay away from anxiety".
The original translation had a more straightforward name, "Panic Disorder: What You and Your Family Need to Know."
This is a guidebook for panic disorder patients and their families, and it is also the only book in mainland China that completely and comprehensively introduces the self-help treatment of panic attacks.
The author, R. Reed Wilson, is an executive member of the American Society for Anxiety Disorders and specializes in treating panic attacks.
He has treated thousands of people and has more than 30 years of clinical experience.
How can I tell if I have a panic attack?
How does panic disorder occur?
Who is more likely to develop panic disorder?
How to understand and cope with panic disorder?
……
The answers to these questions, Wilson will tell you in this book.
<h1 class="pgc-h-arrow-right" data-track="52" > the essence of panic disorder: fear of fear</h1>
How scary is panic disorder?
There is a case of a patient "Mr. Liu" on the Internet:
Mr. Liu is engaged in trade work, and half a year ago, when he was reading a book, he suddenly felt that his heart was beating fast, breathing was laborious, his chest was tight, and his whole body was trembling. A thought came to his mind: he might die violently.
So I immediately called 120 emergency, but when I got to the hospital, these symptoms disappeared, and I checked the heart and other important organs, and everything was normal.
Do you think Mr. Liu is all right?
Not really.
In the days to come, Mr. Liu was worried about his heart problems at any time and repeatedly went to check.
Although all the doctors assured him of heart health, he did not believe it at all.
That's the scariest part of panic disorder — it undermines your basic trust in your body.
Although all the evidence is antiquity, patients believe that disasters will still happen.
It's like a super-amplifier that focuses and continuously amplifies your body's sensations.
Then send false messages to the brain that disrupt your body's natural balance.
Nearly all people with panic disorder said they were not afraid of "this time" panic attacks, but did not know when "next" and "next" would strike.
It is this "not knowing" that becomes the most lethal weapon.
The essence of panic disorder is the fear of not knowing, the fear of "the next time", the fear of "fear".
As Wilson said:
Panic works because of "the idea of imminent destruction." ”
Terror is survived by "your prophecy of imminent disaster."
In other words, it may be the anxiety itself that makes you anxious.
<h1 class="pgc-h-arrow-right" data-track="94" > be a pure observer</h1>
In the book, the author talks about a frightened patient named "Dorothy".
She experienced a panic attack at a young age, after which she avoided another episode by avoiding various occasions.
How exaggerated is it?
Dorothy, 73, has never been two miles away from home in the past 40 years, and has never been alone.
Because she always thinks that there is danger around her.
The book describes this as "anticipatory anxiety", which is what we often say: once bitten by a snake, ten years afraid of well rope.
Why is that?
Wilson's explanation is:
Our decisions are always based on the interpretation of the facts, not the facts themselves.
How to understand?
To use an analogy, "reading the facts" is that people who are afraid of airplanes always think that planes will crash.
But the "truth" is this: Airplanes are the safest means of transportation.
"According to probability theory, if a person dies in a plane crash, he will fly for at least 26,000 years."
So for panic patients, the first step to overcoming panic disorder fundamentally is to learn to be a pure observer.
Think of yourself as a "video recorder" and a "ruthless" camera machine.
Seeing the plane is the plane itself, a means of transportation.
Don't be preconceived, and use negativity and associations to interpret the information at the first time.
<h1 class="pgc-h-arrow-right" data-track="132" > don't "p-chart" for your own thinking</h1>
There was once a 40 year old man who had a panic attack while skiing.
Later, the doctor asked him about the "onset" process and found that his thinking had begun to be wrong before he skied.
The moment he stood in the snow, he thought:
"This place seems a little dangerous."
"If I had a heart attack here, there would be no emergency treatment."
"My brother had a heart attack after a workout, and I would too."
Not long after he actually started skiing, he had a panic attack.
Everyone with panic disorder has a "negative filter" in their head.
It can be likened to a "filter" of the mind, similar to PS, which distorts the actual situation that the brain sees.
In real life, we normal people are often disturbed by "filters".
That's why there is a terrier called "Baidu check, cancer starts".
A headache is a brain tumor
Chest tightness is heart disease
Stomach pain is stomach cancer
For this case, Wilson's advice is:
From the moment the brain begins to read, you have to intervene.
How to intervene? It is to directly interrupt the "negative filter".
The same analogy is to control yourself not to P-chart.
In this process, there is a technique to learn, called: slow down the speed of thinking.
American psychologist Daniel Kahneman, in "Thinking Fast and Slow", divided our brains into two systems: "fast and slow":
"System 1" is fast, relying on emotions, memories, and experiences;
"System 2" is slow and relies on logic, analysis, and reasoning;
In daily life, most of us almost always make decisions with "System 1".
This is especially true for people with panic tendencies.
Because it's fast, but it's also easier to go the wrong way.
So, slow down the speed of thinking, and then slow down! No less than 20 seconds of observation.
Only in this way can we have enough time to react, realistically assess the current situation, and take the next step objectively and calmly.
This is the process of thinking training Wilson provides for people with panic disorder:
Step 1: Be an "observer" of your thinking.
Step 2: Calmly interpret the facts.
Step 3: Choose an appropriate action.
Only after long-term deliberate thinking training and using the practiced thinking instinct to make decisions and actions can the "panic attack" be gradually prevented.
<h1 class="pgc-h-arrow-right" data-track="195" > "We need to face the position of fear"</h1>
Finally, Shu ShanJun has a little suggestion, which is the opposite of the author's suggestion.
Wilson said: When the psychologist is useless, you can follow this book.
But my advice is:
If this book doesn't help you, see a psychiatrist.
In the West, it is normal to see a psychologist, but in China, "disease humiliation" is still a big problem.
This is also the reason why the disease of "panic disorder" is widely known in Europe and the United States, but few people in China have heard of it.
It's like having a terrified patient who was once considered a "neuropathy" by his family.
"For fear of being labeled 'psychopath', you hide and disguise.
Many patients have never told anyone about the long-term, psychological anxiety they have endured. ”
For frightened patients, a position to face fear is required:
Refuse to be blackmailed by shame and embarrassment.
Some people liken panic attacks to a psychological "cold", and no one should be ashamed of having a cold.
As the previous patient said:
We're not crazy, we just have some ideological baggage.
Remember, if you can't get rid of this baggage yourself, leave it to your doctor.
Written by: Xiao Zhouguan
Editor: Violet
Source: God's Medical Record Book, some of the pictures are from the Internet
Some references:
[1] Anna Williamson in The Handbook of Anxious Personality Self-Help
[2] Klaus Bernhardt, The Power of Quality Thinking
[3] Alan M. T. Baker, Anxiety disorders and phobias: A Cognitive Perspective
[4] Panic disorder - Medical Encyclopedia
Today's Book ➠ "Stay Away from Anxiety"
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