Dr. Maria Fernanda, a psychiatrist, discusses how to react during a panic attack. She explains that panic attacks are uncomfortable but temporary, and that understanding this can help individuals cope. She introduces the CALM DOWN technique, a step-by-step approach to managing panic attacks:
- **C** (Calm down): Accept and acknowledge anxiety, rather than resisting it.
- **A** (Act): Continue with daily activities, but at a slower pace, to maintain focus on the environment.
- **L** (Let go): Release air from the lungs slowly, which helps balance metabolic rates and calm the body.
- **M** (Maintain): Repeat previous steps to maintain control.
- **D** (Down): Examine thoughts, recognizing that catastrophic thinking is common during panic attacks.
- **O** (Own): Take credit for managing the panic attack, acknowledging the effort and difficulty.
- **W** (Wise): Accept that anxiety is a part of life, and that it does not define one's worth.
- **N** (Normal): Recognize that anxiety is a normal experience, and that it will pass.
Dr. Fernanda encourages individuals to practice this technique to improve their ability to cope with panic attacks.
Here are the key facts extracted from the text:
1. The speaker, Dr. Maria Fernanda, is a psychiatrist.
2. She is discussing how to react during a panic attack.
3. Panic attacks can still occur even after treatment, especially at the beginning.
4. Medications like Rivotril can help control panic attacks, but behavioral measures can also be effective.
5. The "CALM DOWN" technique is an ancient technique that involves a series of actions to help manage panic attacks.
6. The "C" in CALM DOWN stands for "Contemplar", which means to accept and contemplate one's anxiety.
7. Accepting anxiety involves acknowledging and accepting one's physical sensations, rather than trying to fight them.
8. Panic attacks often involve physical symptoms such as a racing heart, shortness of breath, and tremors.
9. Despite these symptoms, people experiencing panic attacks often have normal blood pressure and heart rates when checked at the hospital.
10. The "A" in CALM DOWN stands for "Aceitar", which means to accept one's anxiety.
11. Accepting anxiety involves understanding that it will pass and that one can cope with it.
12. The "L" in CALM DOWN stands for "Liberar", which means to release one's breath slowly.
13. Hyperventilation can occur during panic attacks, and releasing one's breath slowly can help balance metabolic rates and calm the body.
14. The "M" in CALM DOWN stands for "Manter", which means to maintain the previous steps and continue to accept and contemplate one's anxiety.
15. The "D" in CALM DOWN stands for "Desafiar", which means to challenge one's thoughts and examine them objectively.
16. People experiencing panic attacks often have catastrophic thoughts, such as fear of embarrassment or fainting.
17. Examining one's thoughts involves understanding that they are just thoughts and not reality.
18. The "O" in CALM DOWN stands for "Observar", which means to observe and reflect on one's thoughts and feelings.
19. The "W" in CALM DOWN stands for "Worth", which means to acknowledge and appreciate one's efforts in managing anxiety.
20. Panic attacks can be painful and difficult to manage, but following the CALM DOWN technique can help make them more manageable.