know 5 tips to prevent from panic attack. जानें पैनिक अटैक से बचाव के 5 तरीके।

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तनाव के साथ-साथ मानसिक स्वास्थ्य संबंधी समस्याएं बढ़ती जा रहीं हैं। इसके बावजूद ज्यादातर लोग न केवल इन्हें इग्नोर करते हैं, बल्कि इन पर बात करने से भी कतराते हैं। लापरवाही की यह स्थिति पैनिक अटैक तक पहुंच जाती है। पैनिक अटैक ऐसी स्थिति हैं जहां तनाव और एंग्जाइटी गंभीरता की हद तक बढ़ जाता है। और यह स्वास्थ्य को अन्य तरीकों से भी प्रभावित करने लगता है। इसलिए जरूरी है कि इसे समय रहते पहचाना जाए और मदद के लिए आगे बढ़ा जाए। यहां हम हमारे साथ एक एक्सपर्ट हैं जो पैनिक अटैक को कम (how to stop panic attacks) करने या कंट्रोल करने के उपाय बता रहे हैं। 


पैनिक अटैक को प्रबंधित किया जा सकता है 

जो चीजें पैनिक अटैक को और भी बदतर बना देती हैं, वह है स्थिति में लक्षणों का कोई निश्चित सेट न होना। हालांकि किसी को सांस फूलने, अत्यधिक पसीना आने, गैस्ट्रिक समस्या, ठंड लगना, सांस लेने में कठिनाई, बोलने में कठिनाई, हाथ और पैर ठंडे हो सकते हैं। आप अपने आस-पास जो कुछ भी हो रहा है उससे अलग महसूस कर सकते हैं। 

हेल्थ शॉट्स ने मुंबई के फोर्टिस अस्पताल मुलुंड के कंसलटेंट साइकेट्रिस्ट डॉ. केदार तिलवे  से पैनिक अटैक के बारे में पूछा। उन्होंने कई जरूरी सुझाव साझा किए। आप इन सुझावों को अपनाकर पैनिक अटैक को प्रबंधित कर सकती हैं।

anxiety
एंग्जायटी किसी को भी प्रभावित कर सकता है | चित्र : शटरस्टॉक

डॉ. तिलवे ने बताया,  “पैनिक अटैक और एंग्जायटी सभी उम्र के लोगों को प्रभावित कर सकते हैं। ये जीवनशैली में भारी बदलाव के कारण हो सकते हैं। खासकर शहरी क्षेत्रों में। हालांकि कुछ सरल उपाय हैं, जिनसे बचाव किया जा सकता है। ” 

डॉ. तिलवे के अनुसार, पैनिक अटैक से बचाव में 5 तरीके कारगर हो सकते हैं:

  1. रिलैक्स करने में मदद करने वाले एक्सरसाइज (Relaxation Exercise) 

प्रोग्रेसिव मस्कुलर रिलैक्सेशन एक्सरसाइज या नियंत्रित सांस लेने की तकनीक पैनिक अटैक को रोकने के अविश्वसनीय तरीके हैं। एक व्यक्ति रिलैक्स करने या सांस लेने की एक खास तकनीक चुन सकता है, जो उसे महत्वपूर्ण क्षणों में तनाव और एंग्जायटी से मुक्त कर दे । सांस लेते समय इन बातों का रखें ध्यान: 


अपनी आंखें बंद रखें।

किसी और चीज़ पर ध्यान केंद्रित करने की कोशिश करें, जो आपको आराम दे सकती है।

धीरे-धीरे और गहरी सांस लें।

deep breathing ke fayade
धीरे धीरे सांस लेने से आराम मिल सकता है। चित्र: शटरस्‍टॉक

अपनी नाक से सांस लेने का अभ्यास करें और इसे 4-5 सेकंड तक रोकने की कोशिश करें और फिर छोड़ें।

  1. ध्यान (Meditation) 

ध्यान तनाव को कम करने और आराम दिलाने में मदद करने का एक शानदार तरीका है। डॉ. तिलवे कहते हैं, “आपके दिमाग को शांत करने का यह सबसे अच्छा तरीका है। इससे आपको अनावश्यक घबराहट नहीं  हो पायेगी। बॉडी-स्कैन मेडिटेशन एक व्यक्ति को पैनिक एपिसोड के दौरान हुए अनुभव के प्रभाव को कम करने में मदद कर सकता है। यह  आगे होने वाले अटैक को रोकने में मदद भी करता है। ”

  1. माइंडफुलनेस एक्सरसाइज (Mindfulness Meditation) 

जब ध्यान करते समय ब्रेन को स्थिर रखा जाता है, तो प्रतिदिन की गतिविधियों के साथ भी पैनिक अटैक को रोक सकती हैं। माइंडफुलनेस एक्सरसाइज को न केवल लागू करना और सीखना आसान है, बल्कि कई विकल्प भी हैं, जिनमें ग्राउंडिंग तकनीक, माइंडफुल ईटिंग, माइंडफुल मेडिटेशन और माइंडफुल ब्रीदिंग शामिल हैं। 


इसके लिए आपको करना है –

अपने आस-पास क्या हो रहा है, इस पर अपना ध्यान केंद्रित करें ताकि आप अपने आप को वर्तमान क्षण में स्थिर कर सकें।

आपको यह स्वीकार करने की आवश्यकता है कि आप क्या कर रही हैं ताकि आप समाधान खोजने के लिए स्वयं का समर्थन कर सकें।

अपने आप को शांत करने की कोशिश करें।

  1. संज्ञानात्मक व्यवहार थेरेपी (Cognitive Behavioral Therapy) 

अपने विचारों और व्यवहारों को बदलना  सीबीटी चिकित्सा का एक रूप है, जो आपकी समस्याओं के प्रबंधन में आपकी सहायता कर सकता है। यह विभिन्न मानसिक और शारीरिक स्वास्थ्य मुद्दों के लिए सहायक हो सकता है। लेकिन इसका उपयोग अक्सर एंग्जायटी और डिप्रेशन के इलाज के लिए किया जाता है। 

डॉ. तिलवे कहते हैं, “निःसंदेह अपने आंतरिक विचारों, संज्ञानात्मक विकृति और प्रतिक्रिया पैटर्न को समझने से आप पैनिक अटैक को प्रभावी ढंग से रोकने में सक्षम हो पाएंगी।” इस प्रारूप का लाभ उठाने के लिए व्यक्ति को एक साइकोलोजिस्ट के साथ काम करने की आवश्यकता होती है।

  1. दवाएं (Medicines)

यदि चिंता और मानसिक तनाव से संबंधित लक्षण बहुत परेशान करते हैं, तो यह आपके व्यक्तिगत-सामाजिक-व्यावसायिक जीवन को प्रभावित कर सकता है । इस स्थिति में किसी विशेषज्ञ द्वारा दवाओं की सिफारिश की जा सकती है। दवाएं पैनिक अटैक से जुड़े संकट को कम करने में मदद कर सकते हैं। आपकी जीवनशैली में भी सुधार हो सकता है। पर कभी भी डॉक्टर से बिना परामर्श लिए दवाओं का सेवन नहीं करना चाहिए।


यह भी पढ़ें :-थकान भरे सप्ताह के बाद होना है फिर से तरोताज़ा तो इस्तेमाल करें पेपरमिंट ऑयल, जानिए इसके फायदे 

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