Ekaterina (35) is an ordinary resident of the metropolis, mother of two children. It is hardly possible to say from this sociable and cheerful girl that more than ten years ago she experienced the first panic attack, which served as the beginning of a whole series of painful attacks. This is a candid story about how she dealt with panic attacks, how she was able to minimize them and not let them ruin her life.

How it all started

Now I can calmly talk about what happened. Panic attacks, if they happen, are very rare. I’m not scared anymore, because now I know what it is and have learned to relate to it correctly. But ten years ago it seemed like my personal hell.

One evening I was sitting at home alone and watching some kind of thriller. The eldest daughter was staying with her mother, the youngest daughter was not even in the project. Then I worked a lot and smoked more than usual, I could smoke a pack a day. At some point, dragging on another cigarette, I suddenly realized that I could not breathe. She put out her cigarette in panic, but still couldn't breathe. I greatly panicked, the blood rushed to my heels, my throat was squeezed by some unimaginable horror. I stuck my head out the window, tried to breathe in the frosty air, but it didn't get better.

Gasping for breath, my heart beating furiously, I called my mother and called an ambulance. They came, measured my blood pressure, dripped Valocordin and said that everything was fine with me. They asked them not to invent problems for themselves and not to bother them with false calls anymore. When the ambulance left, I calmed down for a while, but then everything repeated a few more times. I was breathing normally, then I started to choke again.

The first year with panic attacks was the most difficult - attacks were repeated daily, often several times a day. Psychotherapists seem to refer to this extended period of attacks as "acute panic disorder." But I only know this now, but then I simply could not understand what was wrong with me.

Shame, fear and uncertainty

At that time, in 2005, it was not customary to openly say that you have mental problems. Then there were not hundreds of bloggers who openly talk about their psychological difficulties in social networks. When I tried to share with some of my friends, I met with incomprehension, sometimes even fright. People tried to quickly turn the conversation to another topic. I was ashamed and it seemed that I was so alone.

Every time, when a completely unbearable attack rolled over and it seemed that I would suffocate and die, I called an ambulance again. On some regular visit, the ambulance therapists threatened that if I called them again, they would invite doctors from the "psychiatric hospital" to me. After that, I gave up doctors.

I tried to diagnose myself: it seemed to me that I had lung cancer, then schizophrenia. When the condition worsened, I almost stopped sleeping and started taking heavy antidepressants (I got it through friends). At first it helped, but very soon new fears appeared, and it began to seem to me that I was really going crazy.

I started drinking alcohol - it helped, but also not for long. Then there were attacks again, even worse than before.

Climax

Once I was on the subway, and the train stopped in the tunnel for a few minutes. I felt the panic roll in again. I tried to pull myself together, remind myself that this is a standard situation, there is nothing dangerous in it and that soon the train will move again, but this only made it worse.

I began to beat on the door with all my might to be released. I was wildly ashamed, I understood that people looked at me like I was crazy, but I didn't care, because I was sure that I was going to die, I would just suffocate right there, and that was all. And none of those present will help me.

When the train started, I was almost unconscious. I hardly remember how I ran out into the street at the nearest station, fell face down in the grass and began to sob. It was a real breakdown, I understood that it was impossible to live like this any longer and something had to be done.

My closest friend then lived in constant travel, and we almost did not communicate. But for some reason at that moment I wanted to call her. In hysterics, I "laid out" to her at once everything that was happening to me. She listened attentively, and said that all this was well known to her. I was in shock - this was the first time in all the time that someone understood me!

She said that it looks like a panic attack by signs, she said that there is a forum where there are a lot of people with such a problem. Moreover, it turned out that she herself suffers from seizures, but in an even more severe form, much worse than mine. So I learned that what was happening to me had a name. It literally helped breathe.

A panic attack (PA) is an acute attack of fear or panic. The bodily symptoms of panic attacks can be so intense that they feel like they are short of breath, that they are about to have a heart attack, stroke, or heart attack. These symptoms usually have nothing to do with the real state of health and do not threaten a person's life, but only exacerbate the course of PA itself.

The worst thing about panic attacks (PA) is that they can happen anywhere, at any time and for no apparent reason: in the entrance, on the street, in the office, at home next to her husband. Almost everywhere, but most often in the subway. As I found out, the subway is generally the most terrible fear not only for me, but for almost everyone who has PA.

Not scary anymore

The good news is that the more you learn about panic attacks, the better you understand the mechanism of their occurrence, the better you understand that they are not dangerous in themselves: in fact, you are not sick with anything, you do not have a heart attack or stroke and from an attack you definitely won't die. It is these fears that make you worse. And it turns out that you can control them.

The psychotherapy really helped me then. I was lucky - I found a good psychologist with whom we were able to get to the bottom of the real reason and work it out. After that, the attacks gradually began to subside. Now I understand that if I immediately found out what happened to me, and then turned to a psychologist, everything would be easier.

After the birth of the second child, everything somehow settled down. I am no longer afraid of seizures, probably because I am ready for them. Over the years, I have found my own ways to deal with them. I train my awareness to understand that I am actually breathing, that this is just a vasospasm, and in a few minutes everything will pass. I learned to wait: distract myself, pinch, count, breathe deeply and long through my nose.

It helps a lot that now I can talk about it openly. Now it has become such a common occurrence that hardly any of my acquaintances will turn away or think that I am dangerous if they say that I have PAs.

Besides, I myself have learned not to attach such great importance to this. The most surprising thing is that the better I understand that a lot depends on me, that I can control what is happening in my life, the less there are left for panic attacks.

In this article, I will tell you what to do if it gets bad during training (and why this could happen).

In all my training practice = I had no problems in this area.

There was no such thing that I directly stopped the workout, sat on the sofa / chair, rested, because I felt bad, there was no such thing that I took and went home, there was no such thing that the staff of the fitness club called an ambulance for me, etc. ... etc. although in the gym that I train = I have seen this more than once.

However, this does not mean that I did not encounter difficulties at all, there were all sorts of things: nausea, pain, dizziness, and my legs trembled almost fell, and I directly remember falling on the sofa after training, I could not get up, and could hardly I barely made it home (although not far away alive), well, in general, this article is more for beginners and intermediate-level people. From my experience = I will give a lot of advice.

These are platitudes =) but still - for many people = not obvious.

When you go to strength training in the gym or there for some kind of group training, it does not matter, for any training = you will work, train, work there, if you came (or came) on an empty stomach = then, when doing strength exercises or the like, and if there are also large weights or there is little rest between sets, in general, a high intensity of training = then nausea, and dizziness, and darkening in the eyes, etc., are possible.

Only COMPLEX (SLOW) CARBOHYDRATES!

1 - 1.5 hours before training = must eat. Take a portion of energy so that there is energy (strength) for a full workout. That is, you need to eat complex carbohydrates (this is rice, buckwheat, oatmeal, pasta from durum wheat).

If you are a beginner or a beginner = and come or come to the gym = and immediately start working like a horse = not wanting yourself = there may be consequences in the form of nausea, dizziness, darkening in the eyes, etc.

And all because you can't immediately pick up and tear and throw, if you have zero before (none or none), that is, you have never trained or trained or this thing was a long time ago. Understand?

Everything needs to be approached wisely (with a head).

On our topic = if your body lacks water = dehydration occurs, while your muscle strength and control of movements will be significantly "weakened".

In this condition, during training = there may be consequences: weakness, dizziness, nausea, darkening in the eyes, etc. etc.

Council number 4. Recover efficiently (rest, including sleep)

So that there are no problems here, everything should be very competent in training.

Here you cannot tell about that in a nutshell. But, if everything is correct in training - with sufficient sleep (8-10 hours) = there should be no problems (provided that you have read everything correctly in this article). SLEEP is the most important factor affecting overall recovery.

With poor recovery (lack of sleep or poor sleep, underrecovery, etc.) = there may be consequences in training (in the form of: weakness, dizziness, etc.).

With a lack of sleep, weakness, fatigue, drowsiness, etc. appear. What kind of training is there ... strength indicators, strength endurance and neuropsychic activity are falling ..

That, and in general, without sufficient (without good) sleep, both your mood and your composure, determination, desire to train, etc. disappear.

If for an ordinary person (i.e., not playing sports) sleep is so important for normal life, then imagine the role of sleep for a person involved in sports ...

For example, if you train very hard for, for example, 3-6 reps = and after that you feel very bad = then I would not do that. Would take lighter weights = work 12-15 repetitions (for example).

Another example. You do some exercise, for example, a squat with a barbell (or some other of yours) = and it is after this exercise that you feel bad = change this exercise to something else. For example, leg press or hook squat. Well, that is, look for options, figure it out.

There is nothing easier - than to take and complicate everything for yourself.

My favorite expression that I keep repeating to myself.

If something hurts, bad, etc. = it is a signal from the body = that it needs to be stopped.

• If you are an intelligent homo sapiens = you will draw the right conclusion and listen.
• If not a reasonable homo sapiens, then you will continue to shove, through pain, endure, etc. ultimately = harming yourself, your body, health.

What other reasons?

• Low-carbohydrate diet (if there is little energy in the body - then even without training - you feel weak, well, you are not able not to vomit and throw up - definitely, but exercising - there may be consequences in the form of weakness, dizziness, nausea, blinking and darkening in the eyes, etc.).
• The pressure has dropped (whoever has problems in this regard - he himself knows how, as a result of training - there may be consequences in the form of weakness, dizziness, nausea, etc.).
• Hypoglycemia (this is a low blood sugar level, especially important in diabetics, in this condition it is generally quite difficult to do anything - let alone train there).
• etc. personally your health problems (body).

OK. If it has already become bad - what to do?

Remember, as our father: health is always above all.

There will still be training = above the roof, you will always have time, catch up, etc. etc.

Therefore, if it becomes bad, you feel nausea, dizziness, darkening in the eyes, etc. then, I would recommend - stop training. Sit on a chair / sofa, drink some water, go to wash, relax, it is advisable to drink some juice (some kind), that is, consume some simple carbohydrates in liquid form, thanks to this, the body will receive quick energy = you will feel better.

If you think it is appropriate = inform the trainer in the gym = warn the staff to be ready to help, call an ambulance if necessary (in general, this is so, just in case - it's up to you to decide if you need to).

Anything happens in life - armed (a) means forewarned (a) =)

There is no need to quit training at all = thinking = what are they, etc. don't be weak / weak.

In general, I described everything that I know (and that came to mind). That's all for me today!

Finally, I recommend that you familiarize yourself with my books (click here or in the photo below), with the help of them you can achieve this or that goal (lose weight, build muscles, pump up your ass, etc.).

With SW, administrator.

Probably, every person is periodically faced with disturbances in their well-being when they are in unventilated stuffy rooms. Most often, this symptom worries people with vascular disorders, as well as women who are expecting a baby. Sometimes the lightheadedness in such a situation is so pronounced that it can cause dizziness, up to loss of balance, and even loss of consciousness. Let's look at www.site, why is a stuffy room so dangerous, why it becomes bad in a stuffy room, what are the reasons for this, whether oxygen deficiency is to blame for this (we will consider the symptoms and treatment of such a disorder).

A stuffy room - impact on health

The sickness associated with being in a stuffy room is due to several factors at once. Firstly, a violation of well-being occurs due to a lack of oxygen, and secondly, due to a significant amount of carbon dioxide in the environment. The first and second factors have a single medical definition - hypoxia.

Hypoxia is a pathological process that occurs in the body when there is a lack of oxygen supply to the tissues of the latter, or when the utilization of waste oxygen is impaired. Synonyms of the word hypoxia are oxygen starvation, oxygen deficiency. So the main, but not the only reason why it becomes bad in a stuffy room is oxygen deficiency.

Carbon dioxide is actively released by people themselves along with the air they exhale. Such a substance is a fairly strong regulator of respiration, as well as blood circulation. Normally, it is in the blood of every person, but in small quantities. With an increase in the volume of carbon dioxide in the inhaled air, an overly active dilation of blood vessels occurs, which causes a feeling of heaviness in the head, headache, a feeling of discomfort, as well as rapid fatigue.

In addition to carbon dioxide in a stuffy room, there is also a lot of carbon monoxide, when it accumulates in the body, it can enter the lungs and blood, causing disruption of oxygen transport to all cells and tissues. For this reason, hypoxia develops. The body does not receive enough oxygen and health begins to deteriorate.

Sometimes lightheadedness in a stuffy room is explained by problems with blood vessels, hypotension, anemia, vascular dystonia and pregnancy.

Symptoms

When in a stuffy room, some people experience general weakness, weakness in the legs. They may also have dark eyes and nausea. Sometimes pathological processes are also accompanied by ringing in the ears and darkening in the eyes. The head is spinning in a stuffy room. Loss of consciousness may occur.

Systematic stay in unventilated stuffy rooms can cause overexcitation of the body, which is manifested by increased heart rate and increased blood pressure. Many people also complain about the feeling of constant lethargy and drowsiness that comes after a short-term arousal, they may have an incomprehensible anxiety for no reason.

Excessive amounts of carbon dioxide in the air and provokes dry cough. At the same time, asthmatics are faced with an increase in the frequency of attacks. Also, being in such rooms impairs performance, memory and perception of new information, which is especially noticeable among students.

What if the stuffy room gets bad? Self-treatment

If unpleasant symptoms appear while in a stuffy and unventilated room, you should leave it or open the vents. If a person's well-being has deteriorated especially strongly, you need to unbutton his collar (untie a scarf, tie, etc.) and ensure a sufficient supply of oxygen. In case of loss of consciousness, it is necessary to use ammonia. Ventilation usually helps to improve well-being in a short period of time.

If the lightheadedness is caused by a drop in blood pressure, you can have a cup of tea or coffee with sugar. It's also worth eating something like candy.

With a systematic deterioration of health in a stuffy room (even in a regular store or public transport), you should consult a doctor. Perhaps you have developed vegetative-vascular dystonia or anemia, which requires proper complex treatment.

So with vegetative dystonia, patients need to completely change their lifestyle, give up bad habits, take vitamin preparations and herbal medicines.
You can cope with anemia by optimizing your diet, consuming iron supplements and certain vitamins (one of them is B12), as well as by treating concomitant diseases.

If disturbances in well-being occur during pregnancy, it is worth refusing to be in stuffy rooms. And if this is not possible, it is necessary to insist on airing, carry ammonia with you, take an escort with you, etc. Unpleasant symptoms usually disappear after childbirth.

Additional Information

If you suffer from a disturbance in well-being in a stuffy room, try to systematically ventilate your home and workplace, regardless of the time of year and the weather outside the window. It is best to sleep with the window open. It is extremely important to systematically walk in the fresh air, you can also use air conditioners and air ionizers at home and at work, making sure that they are in good technical condition (filters replaced on time).

In the event that a child attending school or kindergarten complains of a malaise, find out how often classes and classrooms are ventilated. There are certain SANPIN norms, in which the schedule and duration of airings are clearly described, depending on the area of ​​the premises. Of course, ventilation in educational institutions is carried out in the absence of children. For example, the class is ventilated during recess.

In order to cope with malaise in stuffy rooms, you need to take measures to ensure a sufficient supply of oxygen to the body. Antihypoxant preparations are prescribed by the doctor.

A visit to the gym is an excellent prevention of not only excess weight, but also depression and poor health. But what if physical activity does not provide relief after exercise, but, on the contrary, the state of health worsens? In this article, we'll talk about why you feel nauseous after exercise. About the reasons that can cause deterioration in health, and what it is fraught with. However, we hasten to reassure you. Not always the answer to the questionwhy after exercise nausea, are health problems. Perhaps you are just doing the exercises incorrectly, or you are eating at the wrong time.

Sports for all

Moderate sports load has practically no contraindications. If a person is overweight, problems with the cardiovascular system or other chronic diseases, then the point is only to choose the right training regimen. Thus, sport is a universal cure for all diseases. Of course, with the correct dosage and careful approach, and sometimes only with a trainer or under the supervision of a doctor. However, if you feel unwell after class, then either you are not doing quite right, or you need to change the level of load. Let's talk about the reasons why you feel nauseous after training in the gym.

Types of training

Training can be conditionally divided into strength and aerobic. The first type of physical activity is associated with holding the breath. So, under strength training most often means exercises with weight. Bodybuilders or powerlifters are great examples of anaerobic training. It can be squats with a barbell, bench press, work with dumbbells and kettlebells. There is another type of load - aerobic, it is associated with continuous rhythmic inhalation and exhalation. Examples of aerobic exercise include running and brisk walking, ellipsoid work, cycling, and swimming. Professional athletes and amateurs, as a rule, alternate both of these types of load.

Why does it feel sick? Could this be the case if a person is healthy? Let's take a look at each type of stress and the reasons for feeling unwell after them.

Feeling unwell after strength training

That's right, even a perfectly healthy person for medical reasons can feel unwell after intense work in the gym. Do not rush to the doctor, analyze all the possible reasons why you have a headache after exercise or nausea.

The most common cause of discomfort is overtraining. Most often, representatives of the stronger sex, that is, men, suffer from this.

Do not overdo it in the hall!

The desire to become larger in volume and stronger forces men to lift more and more weight during exercise. This contributes not only to micro-tears in muscle tissue, which subsequently leads to an increase in muscle mass, but also to the production of the unhealthy hormone cortisol. Otherwise, this hormone is called stress hormone, and its excess leads to the fact that you will feel bad even with excellent health, from a medical point of view. Coaches all over the world recommend not to overdo it, as "more" does not mean "better" when it comes to strength training results.

Even professional bodybuilders know when to stop and train, albeit often, but with less weights or a small amount of time. Do not sacrifice your body and do not put it on the embrasure of beauty. Exercise no more than three to four times a week, and you can devote one workout to aerobic activity.

Adequate nutrition before strength training

Those who often go to the gym know quite uncomfortable. It is more difficult to warm up on a full stomach, exercise is more difficult, as a result, many visitors to the gyms try not to eat 4-5 hours before visiting the fitness club. Sometimes an athlete cannot eat for reasons beyond his control. For example, if you have to go to the gym right after work.

As a result, after a heavy load, a healthy person may feel dizziness and nausea. The point is the lack of energy provided by food. Thus, the answer to the question of why you feel nauseous after a workout, a headache, will be "inadequate nutrition" .

The solution to this problem consuming liquid food, such as protein shakes. Protein is a complete, fast-digesting protein. If you do not want to eat the usual porridge with meat or other solid foods, then replace the meal with the described cocktail an hour before the start of the session. You can add whipped banana to the milk and protein. This way, you will nourish your muscles and make yourself feel good after exercise.

Incorrect exercise technique

You may be proficient in dumbbell or bar techniques, but if you don't breathe correctly, you will get a migraine or post-workout nausea. Anaerobic exercise requires not only correct positioning of the legs and back, but also rhythmic inhalation and exhalation.

Many professional athletes and ordinary gym goers sin by simply not being able to breathe. As a result, the entire strength exercise is performed in one breath. Why do I feel nauseous and dizzy after training? Review your breathing technique while you exercise. Think not only about keeping your back “locked” or keeping your knees out of the toes, but also about breathing in and out rhythmically. You will see that, firstly, you will increase your strength during the session, and secondly, you will feel cheerful after the end of the workout.

Why is there a headache after visiting a character?

We figured out the reasons that can cause headache and nausea during strength training. But what if you go to the gym to work out on a treadmill? How, then, can you explain the unpleasant sensations after class?

First of all, analyze if you are taking any medications. Some pills can cause migraines due to the expansion or constriction of blood vessels due to the added stress. If you are not using any medication, there may be another cause of the headache. Due to the fact that the heart works in an accelerated mode, it distills a much larger volume of blood than at rest. This causes the blood vessels to dilate. But now you have finished your workout, the heart began to beat at its usual rhythm, and the vessels cannot decrease in size as quickly. This can make you feel dizzy or nauseous.

How to get rid of discomfort?

The easiest way to get rid of nausea or headache directly in the hall would be the following options:

• Lie so that your head is in a position above the placement of the heart. This will help to constrict blood vessels, and the unpleasant sensation will pass very quickly.
• The second way to restore the norm will be to snack on something quickly digestible. An apple or banana is a great option. These high-carb foods will replenish your diminished glycogen stores, and the discomfort should go away.

Why does it feel sick after exercise? Another reason may be a banal lack of potassium and magnesium in the body. Drink vitamins, preferably complex vitamins, within 2-3 months.

However, there is reason to be worried if nausea and migraines become common and regular after exercise. In this case, the answer to the question of why you feel sick after training is a recommendation to consult a doctor. There is a risk that you have a cardiovascular disease.