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How not to have a panic attack


What They Are, How to Stop, and More

Panic attacks can be scary and may hit you quickly. Here are 12 strategies you can use to try to stop or manage panic attacks. Some may help you in the moment, while others can help in the longer term.

1. Seek

counseling

Cognitive-behavioral therapy (CBT) and other types of counseling can often help people who have panic attacks and who have panic disorders. CBT aims to help you change the way you see challenging or frightening situations and to help you find new ways to approach these challenges as they arise.

You can find CBT for individuals or groups, online or face-to-face, and the length of treatment can also vary. In exposure-based CBT, your therapist will expose you to something that can trigger a panic attack and help you work your way through it.

As well as changing behavior, there is some evidence that CBT might affect structures in your brain that are responsible for panic symptoms.

In 2018, some researchers found evidence that people who attended four weekly sessions of exposure-based CBT experienced changes in the neural pathways involved in panic symptoms. However, this was an early study, and more research is needed.

In 2018, 37 people in Korea attended a mindfulness-based program once a week for 4 weeks, to see if brief treatment would help reduce symptoms of panic disorder. One aspect of the treatment was to focus on their heart rate, as some people experience cardiovascular symptoms during a panic attack.

The findings suggested that the participants could better manage their symptoms using their own thought processes after the treatment. However, this was a small study, and there was no control group. More research is needed to find out how effective short-term therapy can be.

2. Take medications

Benzodiazepines, such as alprazolam (Xanax), can help treat the symptoms of panic when they occur.

However, they won’t help treat an underlying anxiety disorder and can quickly lead to dependence. For this reason, doctors only recommend them for short-term use during a crisis.

Because benzodiazepines are a prescription medication, you’ll likely need a panic disorder diagnosis to have the medication on hand.

In some cases, a doctor may prescribe anti-depressants for long-term use. Examples include:

  • selective serotonin reuptake inhibitors (SSRIs), such as escitalopram (Lexapro) or fluoxetine (Prozac)
  • serotonin-norepinephrine reuptake inhibitors (SNRIs), such as duloxetine (Cymbalta)
  • anti-anxiety drugs, for instance, azapirone (Buspirone)

Some anti-seizure medications, such as pregabalin or clonazepam, can also help treat anxiety.

Which drugs can treat anxiety disorder?

3. Use deep breathing

While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.

In one study, published in 2017, 40 people joined either a therapy group that involved deep or diaphragmatic breathing or a control group. After 20 intensive training sessions, those who practiced deep breathing saw improvements in their attention levels and emotional well-being.

Blood tests also showed lower cortisol levels in this group, suggesting lower levels of stress. The participants did not have panic disorder, but the strategies could help people who have panic attacks.

Another group of scientists found that slow breathing could have similar effects. They suggested it could also improve feelings of relaxation, comfort, and alertness and reduce symptoms of arousal anxiety, depression, anger, and confusion.

If you’re able to control your breathing, you’re less likely to experience the hyperventilating that can make other symptoms — and the panic attack itself — worse.

Focus on taking a deep breath in through your nose, feeling the air slowly fill your chest and belly. Then slowly exhale through your mouth and feel the air leave your body. Breathe in through your nose for a count of four, hold for a second, and then breathe out through your nose for a count of four:

What is diaphragmatic breathing and how do you do it?

4.

Recognize that you’re having a panic attack

By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.

Take away the fear that you may be dying or that impending doom is looming, both symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms.

It is not always possible to avoid triggers for a panic attack, but if you know what triggers it, this can help you understand that it is a panic attack and not something else.

5. Close your eyes

Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack.

To reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.

6. Practice mindfulness

Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.

Mindfulness involves:

  • focusing your attention on the present
  • recognizing the emotional state you’re in
  • meditating to reduce stress and help you relax

Focus on the physical sensations you are familiar with, like digging your feet into the ground or feeling the texture of your jeans on your hands. These specific sensations ground you firmly in reality and give you something objective to focus on.

Experts say that mindfulness strategies, such as meditation, can help manage anxiety symptoms, although it’s not clear they can treat an underlying anxiety disorder.

American Family Physician recommended mindfulness as a strategy for dealing with panic and anxiety in 2015, saying it can be as helpful for reducing stress as CBT and other behavioral therapies.

Some research has suggested that mindfulness-based cognitive therapy could help people with anxiety disorders who are receiving medical treatment but haven’t found drug treatment helpful.

Online meditation options

Read our review of the best online meditation options to help find the right fit for you.

7. Find a focus object

Some people find it helpful to find something to focus all their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.

For example, you may notice how the hand on the clock jerks when it ticks, and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all your energy on this object, and your panic symptoms may subside.

8. Use muscle relaxation techniques

Muscle tension is a symptom of anxiety, and muscle relaxation techniques can help reduce tension and promote relaxation during an attack. Progressive muscle relaxation aims to release tension in one group of muscles at a time to relax the whole body.

Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.

If you attend muscle relaxation therapy, your therapist might take you through the following steps:

  • First, you may learn how to tense the muscles before releasing the tension.
  • Then, you will learn how to relax the muscles without tensing them first.
  • You may also learn how to relax specific sets of muscles, for example, in the shoulders, for practical use in everyday situations.
  • Finally, you may learn how to practice rapid relaxation, when you can identify any areas of tension and release it as needed.

To start relaxing your muscles at home, consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.

Muscle relaxation techniques will be most effective when you’ve practiced them beforehand.

9. Picture your happy place

Guided imagery techniques can help reduce stress and anxiety. Research suggests that both spending time in nature and visualizing nature can help treat and manage anxiety.

What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin in the mountains?

Picture yourself there and try to focus on the details as much as possible. Imagine digging your toes into the warm sand, or smelling the sharp scent of pine trees.

This place should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life.

Here, learn about five visualization techniques that can help you meditate.

10. Engage in light exercise

Research shows that regular exercise can not only keep the body healthy but boost mental well-being, too.

Experts have found that exercising at 60 to 90 percent of your maximum heart rate for 20 minutes three times per week can help reduce anxiety.

If you are not used to exercising, talk with your doctor before starting. There is some evidence that starting aerobic exercise anew can trigger additional anxiety in people with an anxiety disorder. Building up gradually can help your body adjust and avoid breathing problems. Aerobic exercise includes activities such as running on a treadmill.

If you feel stressed or you’re hyperventilating or struggling to breathe, stop and take a rest or choose a more moderate option, such as walking, swimming, or yoga.

11. Keep lavender on hand

Lavender is a traditional remedy that many people use to reduce stress and help them relax.

Research suggests it has a calming effect but doesn’t lead to dependence or cause withdrawal symptoms. Using products that contain diluted lavender oil may help reduce or manage symptoms of anxiety.

However, the Food and Drug Administration (FDA) does not regulate essential oils, and strengths and ingredients vary widely.

If you use lavender essential oil, make sure you:

  • get your oil from a reputable source, such as a pharmacy
  • follow the instructions for use
  • avoid applying concentrated oil directly to the skin
  • avoid using lavender with benzodiazepines because the combination can cause intense drowsiness

While research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the quality of a brand’s products. Always do a patch test before trying a new essential oil.

Which essential oil is right for you?

12. Repeat a mantra internally

Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.

Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on loop in your head until you feel the panic attack start to subside.

Panic attacks are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms.

If you have a panic attack, you might find you have difficulty breathing, you sweat profusely and tremble, and you may feel your heart pounding.

Some people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they may think they’re having a heart attack. Others have reported feeling like they are having a stroke.

Causes

Panic attacks can happen for various reasons, and sometimes they happen for no apparent reason.

You’re more likely to experience them if you:

  • have panic disorder
  • have another anxiety disorder
  • use certain substances or have a substance use disorder
  • use certain medications
  • have a medical condition, such as an overactive thyroid
  • have a condition that involves psychosis

A panic attack often happens when you’re exposed to a trigger, but triggers vary widely between people. In some cases, there may be no clear trigger.

However, some people find that the following can trigger an attack:

  • social events
  • public speaking
  • conflict
  • situations that remind you of past or current stress in your life

Here, learn more about the causes and triggers of panic attacks.

Symptoms

The Diagnostic and Statistical Manual of Mental Health Disorders, Fifth Edition (DSM-5) defines a panic attack as “an abrupt surge of intense fear or discomfort. ”

They tend to start without warning, and symptoms reach a peak within minutes.

If you have a panic attack, here are some of the symptoms you might experience:

  • a pounding heart, palpitations, or rapid heart rate
  • sweating
  • shaking or trembling
  • difficulty breathing or feeling as if you are choking or being smothered
  • chest pain or discomfort
  • nausea or stomach upset
  • feeling dizzy, light-headed, or faint
  • feeling unsteady
  • chills or feeling hot
  • numbness or tingling
  • feelings as if things are unreal
  • feeling detached from yourself.
  • fear of losing control or “going crazy”
  • fear of dying

It is not always possible to prevent a panic attack, but the following tips may help:

  • do breathing exercises every day
  • get regular exercise
  • follow a diet that is low in added sugar and eat regularly to avoid glucose spikes
  • avoid caffeine, smoking, and alcohol, as they may make anxiety worse
  • seek counseling and other professional help
  • ask your doctor about local support groups

Avoiding specific triggers may help prevent a panic attack, but this may not always be possible or appropriate. Some experts encourage people to “ride out” the attack and continue doing things, if possible.

However, if a situation is likely to cause severe distress, consider waiting until you’ve worked with a professional to develop skills and strategies to help you cope.

If you have concerns about panic attacks, consider talking with a doctor, especially if:

  • You have one or more panic attacks and continue to worry about panic attacks for a month or longer.
  • You find yourself changing your behavior after an attack.
  • Your concerns or feelings of fear or anxiety are affecting your work, studies, or daily life.

Many people experience panic attacks, in which they suddenly feel anxious and not in control of a situation, possibly without knowing why.

You may feel breathless or as if you are having a heart attack, and it can be very frightening.

Panic attacks can occur unexpectedly and have a significant impact on your daily life, but there are ways to manage them. Treatment is also available for panic and anxiety disorders, which may be an underlying condition.

If you have concerns about panic attacks, speak with your doctor. They can help you work out a suitable strategy to manage symptoms and reduce the impact. This may involve medications, such as antidepressants, alongside counseling.

Read this article in Spanish.

Panic Attacks: 7 Self-Care Strategies

Panic attacks are no joke. During a panic attack, you can literally feel like you’re about to die. That’s because not only is one of the classic signs of a panic attack a feeling of doom, but physical symptoms like shortness of breath, dizziness, nausea, and chest pain can be very similar to symptoms of a heart attack.

All of this can be extremely terrifying if you don’t know what’s going on. It’s why so many people go to the emergency room during a panic attack.

But the good news is that the more you learn about panic attacks, the less scary they become. Here are some ways to fight back against that anxiety-driven thought process.

Feeling the onset of a panic attack? Focus on your breathing. One of the best ways to slow down your body’s reaction to anxiety is to practice deep breathing, says Dr. Vinita Mehta, a clinical psychologist based in Washington, D.C. Taking slow, deep, mindful breaths can help you relax in the moment.

“There’s solid science behind this,” says Dr. Mehta. “Breathing deeply can tamp down the stress response system,” she says.

If you aren’t sure how to practice breathing exercises on your own, there are lots of phone apps and meditation videos that can guide you through the relaxation process.

“Try breathing through your nose and exhaling through your mouth,” suggests Dr. Mehta. “Some people find it helpful to close their eyes, and/or to count to five with each inhale and exhale.”

Read more: The best anxiety blogs on the web »

Panic attacks can happen when we least expect them. Sometimes they can happen in less than ideal situations. When you’re in the middle of a panic attack, the last thing you want is more stimuli.

If possible, move to a quieter space where you can focus on relaxation techniques. This doesn’t mean avoiding situations altogether. It means giving yourself some time to regroup before returning. It might be as simple as stepping into the bathroom for a few minutes to do some deep breathing.

Ever heard someone say they’re mentally going to their happy place? It might actually help to picture an image or imagine yourself in a peaceful setting.

“Sometimes picturing a peaceful image can help to engage the parasympathetic nervous system,” says Dr. Mehta.

The parasympathetic nervous system is the part of your nervous system that helps the body rest and digest after experiencing a fight-or-flight reaction, like the feeling brought on by a panic attack. If you tap into this process, you might be able to bring yourself down from the frightening out-of-control feelings.

Dr. Mehta recommends trying progressive muscle relaxation, which, she says, basically involves tensing and releasing your muscles one muscle group at a time. For example, you could tense your toes, hold for a few seconds, then release.

This technique helps you focus on different muscle groups and tell the difference between what the muscle feels like when it’s tense versus relaxed. It causes you to be aware of how your body is feeling in the moment.

Learn more: 10 Self-care strategies that help me manage my depression »

Knowing more about your physical health puts you in a better position to tell the difference between panic attack symptoms and signs of a medical condition. Going to your doctor for regular checkups can help you rule out other conditions that would be cause for alarm.

“A doctor will be able to differentiate whether the symptoms of panic — shortness of breath, rapid heart rate, shaking and sweating, etc. — are the result of a medical condition or anxiety,” says Dr. Mehta. “Also, if you do have a medical condition, educate yourself about those symptoms and how they differ from panic and anxiety.”

Think about the specific symptoms you’re experiencing. Are they things common during a panic attack? Remind yourself of the conversations with your doctor. Go over the logic in your head or say it out loud.

Panic attacks generally last only for a few minutes, although they can feel a lot longer in the moment. Tell yourself you’re having a panic attack and that that’s OK. You don’t have to try and control it. Just knowing what’s happening can help that feeling of doom lose some of its power.

“It’s helpful to remind yourself that a panic attack will pass and will not kill you,” says Dr. Mehta.

In addition to the tips above, there are healthy habits you can incorporate into your lifestyle that can also help reduce anxiety and panic attacks.

“Eating well, getting enough rest, [and] getting regular exercise can be helpful with stress reduction overall,” says Dr. Mehta.

Research shows that regular aerobic exercise like running, biking, or other moderate to high-intensity cardio can actually reduce anxiety symptoms. Alcohol, cigarettes, and caffeine can also be triggers. Cutting them out of your lifestyle can reduce panic attacks.

If panic attacks are keeping you from living the life you want, don’t be afraid to ask for help. A therapist will be able to help you identify triggers and give you tools to prevent and manage future attacks.

7 tips from a psychologist on how to stop panicking during the coronavirus epidemic

T

BEAUTY • Healthy lifestyle

Text: Olga Strakhovskaya

Every day brings us more and more reasons to worry. Closed borders, the fall of the ruble, an increase in the number of cases. It's scary to die, it's scary for your loved ones, it's scary to completely lose control over the situation. Each of these issues may require several years of work with a psychologist, and no advice guarantees a quick result. But we still asked Alena Prikhidko, a psychologist and professor at Florida International University, to help us find support in a world where everything is incomprehensible. nine0003

1. I can't stop reading the news, but it only makes it worse for me. What to do?

2. What if I have coronavirus? How can I calm down?

3. But what if we all die?

4. I am very worried about my parents and acquaintances who do not comply with the quarantine. How can I influence them?

5. All right, but how to support a person who is very worried?

6. Because of this virus, my important plans were thwarted. How to stop biting your elbows?

7. And how do you go on living? How long will the pandemic last? Will it get worse? Nothing is clear!

I can't stop reading the news, but it only makes me feel worse. What to do?

Stop reading the news is an unrealistic task. You will still read them. But think about why exactly you read them, what is their function for you? What exactly does this information give you? Will this reading change your life for the better?

If your task is to keep abreast of events and the most up-to-date information, make yourself a news reading schedule and select sources that you trust completely. Don't read everything. Think and observe what kind of news makes you feel worse. Maybe it's a whole publication - or a specific person on social networks who posts only things that disturb and disorientate you. In this case, try to hide it, subscribe to other people who give balanced information (for example, Denis Protsenko, the head physician of hospital No. 40 in Kommunarka, where patients with suspected coronavirus are being treated and examined. He publishes the latest data several times a day and does it without unnecessary emotions. - Approx. The Blueprint). nine0007

read also

Really helpful articles about the coronavirus that aren't harmful to share on social media

What if I have the coronavirus? How can I calm down?

If you suspect that you may have contracted the virus, or if you already have symptoms of SARS, you should follow the official recommendations. With mild symptoms, stay at home, with more severe ones, call a doctor at home or an ambulance (read more about how to behave during a coronavirus pandemic in our checklist and instructions. - Approx. The Blueprint). nine0003

If your health is not in danger right now, but you can not cope with panic, you need to deal with it. Observe what exactly causes panic attacks in you, what happened before and after, learn to catch their approach. During a panic attack - breathe (exhalation should be longer than inhalation), if there is water nearby - wash your face, hold your hands under it. We must learn not to be afraid of an attack, because this only strengthens it. Know and remind yourself that it will pass.

The fear that we will all die is not really fear, but anxiety, that is, an emotion associated with the imagination. The thought comes to your mind that the pandemic is the end, and you believe in it. In fact, it is the brain that bombards you with such thoughts, and it is completely optional to believe them. nine0003

Use the defusion technique (cognitive disengagement) - disconnect yourself from your thoughts. Look at them from the side, take the position of an observer. Say to yourself, “Hmm, what an interesting thought. Of course, it comes to mind when there is so much scary information. Thank you, the thought that came, but for now I want to do other things. The main thing is not to try to drive terrible thoughts away from yourself, to try "not to think of them." It will only make them stronger. We must accept the fact that they will fall on you during an epidemic, and kindly redirect them. nine0003

But what if we all die?

The state of uncertainty, anxiety is often associated with the fear of death. Yes, death can happen to anyone, it is very close. It is very difficult, but it is important to accept - and from this, paradoxically, it will be much calmer. At the same time, the death rate from coronavirus, according to WHO, is 3.4% - and even in the highest risk group, over 80 years old, this figure does not exceed 14.8%. In 80% of cases in infected people, the disease is mild or asymptomatic. Therefore, there is no need to fear imminent death due to the coronavirus. nine0003

If this information does not make you feel any better and you have severe generalized anxiety that you are unable to cope with, I would recommend seeing a psychotherapist. You probably need more specialized support than what friends and family can give you right now. In general, I would recommend that all anxious people now communicate with those who share their excitement - but they themselves behave calmly. Such people understand that they cannot control everything in the world - and just do what is in their power. nine0003

I am very worried about my parents and acquaintances who do not observe the quarantine. How can I influence them?

You need to understand where your control zone ends: what you can influence and what you cannot. The only thing you can do now for the people you love is to provide them with the most reliable, convincing and understandable information. But to make a choice for them how to behave, and even more so to lock them up at home, is not. This will have to be accepted.

Well, well, how to support a person who is very worried? nine0003

As a rule, people in this state mainly need to be understood. Therefore, to support means to listen (by phone or video link), to enable a person to express his feelings, to accept them as they are. Do not argue and do not try to prove something to him. Answer questions and give advice only if the person asks for it. Verbally and non-verbally reflect his feelings, that is, show that they are important and understandable. Thus, we tell a person that we understand the normality of his experiences, that they are valid and absolutely adequate. It is very important. Such an example can be the phrases “Of course you are worried, this is an epidemic and there are deaths”, “Yes, the situation is really very serious, and everyone is worried.” nine0003

In general, the main thing is to listen more than talk about yourself. If you feel like sharing your experience in response, you can also do so with a supportive intent: tell that something similar is happening to you. It's another matter if you worry as much as your friend. Then, most likely, you will emotionally infect him - and both of you will only start to get more nervous. There is such a thing as the "pressure cooker effect": when two people are equally worried, they only feed each other's anxiety. Therefore, it is important that you be calm. By sharing the feelings of a person, you give him support, but rationally, soberly realize what is happening, what needs to be done. In such a situation, a person can, on the contrary, “infect” with your calmness. nine0003

see also

How can you tell if you are prone to anxiety and what can you do about it?

Because of this virus, my important plans were thwarted. How to stop biting your elbows?

You cannot change what happened, but you can change how you feel about it. With any choice, there are pros and cons: imagine that you have two scales, on one of which are your plans, and on the other - the risk of getting sick and infecting other people. All plans can be postponed, and the epidemic must be experienced now. If you can't deal with regrets about missed vacations or lost money, try making a list like this and you'll see for yourself. nine0003

It is important to develop not self-pity, but compassion. There is a scientifically proven fact that talking to ourselves out loud helps us cope with sad feelings. You can just sit down when no one is watching and say to yourself: "Honey, how hard it all is, how I sympathize with you." It will get easier.

And how do you go on living? How long will the pandemic last? Won't it get worse? Nothing is clear!

Life is by nature unpredictable, and there is always a chance that something will happen that we have not considered. No matter how hard we try to instill predictability. For people who are now suffering from unanswered questions, I would recommend looking back and remembering situations of great uncertainty in which they have already found themselves - and how they coped with them, what helped them. Rely on your own resources. Talk to your friends and those whom you respect, whom you trust. Find out what methods they have. And of course, if it's hard for you, don't be afraid to contact a psychotherapist or psychiatrist. This is absolutely normal - and even more so in a situation like now. nine0003 {"width":1200,"column_width":120,"columns_n":10,"gutter":0,"line":40}{"mode":"page","transition_type":"slide"," transition_direction":"horizontal","transition_look":"belt","slides_form":{}}{"css":".editor {font-family: tautz; font-size: 16px; font-weight: 400; line -height: 21px;}"}false7671300falsettrue

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tags: Healthy lifestyle, coronavirus

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Panic during a collapse is the enemy! How Not to Get Trapped by Emotions

Most investors know that mental toughness is essential to success in trading. It's easy to say - but what to do when the market crashes and everyone gets scared?

"The difference between winners and losers is not so much natural ability as it is discipline in avoiding mistakes." — Linda Raschke, legendary trader. nine0095

A negative account causes a storm of negative emotions and a lot of conflicting thoughts in an investor. “Maybe we should quit everything? Or increase investment while everything is cheap?” Novice investors are especially prone to such throwing — and there are a lot of them in Russia: almost 13 million people have opened accounts on the Moscow Exchange since the beginning of 2020. In conditions where nervousness becomes collective, it is even more difficult to remain calm.

Famous Omaha investor guru Warren Buffett says, "Buy when everyone is selling, sell when everyone is buying." This quote is very relevant today - investors need to find the strength to make a deal in a time of panic, and this requires maintaining emotional calm. Let's figure out how to achieve this. nine0003

Analyze it

Faced with the ordeal of loss, you need to analyze your thoughts, emotions, and behavior. The market began to fall - what did you think, what did you feel, and how did this affect your actions? Are you driven by fear and insecurity? Did you sell an asset that started to fall, and the next day were furious that the quotes rebounded?

Don't let your emotions overshadow your rational thinking. Here's what to remember:

You bought for a reason. When you made a purchase of an asset, you could use fundamental and technical analysis, assess the situation in the market where the company operates, set growth goals and lay down risks. When the market falls, this is often forgotten.

It is necessary to evaluate the reasons for the sale, because the triggers for the growth of securities can be stretched in time. Determine if the fundamental picture has changed or if the fall is temporary and caused by short-term events and news concerning the entire market, and not a specific company. nine0003

This is your property. Think of examples from everyday life. Let's say you bought shares of a large bank, seeing that financial performance is growing, dividends are expected to be high, etc. You have become the owner of a part of the company, shares are your property, like an apartment or a car. If you see the price of your property drop, will you get rid of it?

Do not rush to extreme measures. Do not go to extremes under the pressure of emotions: sell everything or borrow to average out - such actions can lead to even greater losses. nine0003

Dealing with losses

The loss test is a test of how well you handle your emotions and how disciplined you are. Here are practical tips to help you develop an effective exit strategy.

Stop orders. Limit losses early with stop orders. This is especially useful for short and medium term traders.

Hedge. With the help of futures and options, you can insure your losses. For example, you invest in stocks from the Moscow Exchange index that are under selling pressure. Open a short position on a futures on the Moscow Exchange or RTS index. If you invest in companies that benefit from a strong ruble, but it is weakening, buy dollar-ruble futures. nine0003

Look for new opportunities. Assets may appear on the market that fall more than the market. If fundamentally events do not affect securities in any way in the long term, then they should be considered for purchase. For example, this applies to exporters during periods of ruble weakness, or defensive assets.

Be calm and disciplined. Often our fears come during the peak of panic, and recovery is just as inspiring - and also makes us act on emotions, this time positive ones. In practice, and in this situation, it is better to keep a cool head in order to protect yourself from mistakes and "dizziness from success." nine0003

If you can't stand it, choose another instrument.

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