How to stop a panic attack - quickly and effectively?

Hello, friends. Today’s article will be of interest to those who want to learn how to get rid of panic attacks on their own, forever and most importantly, without pills.

This topic is very well covered on the Internet today. But I assure you, in this article you will learn a lot of new things. After all, coping with panic attacks is actually not that easy. Nowadays, many courses and articles can be found on how to treat panic attacks at home, where they convince you that you will soon forget about your unreasonable fears. But most likely this will not happen. Yes, there is a certain percentage of those who have recovered, but they are few. Why? The fact is that there are many reasons why panic attacks occur. And in order to get rid of attacks once and for all, you need some long work and an attack on the disease on several fronts. Can panic attacks be cured quickly? Probably not. If you don’t want to put in the effort, you want very quick results, you want to be cured with the help of antidepressants or some kind of miracle cure, you can stop reading this article. She's not for you. If you have accumulated a lot of desire to defeat the disease, are serious about doing a certain job, and are ready for anything, then I congratulate you. You can overcome panic attacks with this attitude. You just need to know how to act, and also generally understand the mechanism of occurrence of attacks. I know what I'm talking about, because I myself experienced unreasonable panic attacks for a long time and devoted a lot of time to studying this issue. If I could get rid of them, then you can too.

What are panic attacks

A panic attack is a sudden, seemingly causeless manifestation of some negative emotion, mainly fear, accompanied by a vegetative, bodily reaction (spasm and muscle tension, increased blood pressure, heartbeat, etc.).

That is, suddenly you begin to experience fear, no matter what. Fear of losing your job, fear for the future, fear of going crazy. Any fear is a derivative of our main fear of death. The body reacts sharply to such manifestations of the psyche. The heart may pound, shortness of breath, painful spasms, and palpitations begin. The symptoms are varied. Sometimes this happens at night, a person wakes up and can no longer sleep.

Very often, along with panic attacks, a diagnosis of VSD is made. And in fact they are very interconnected. We can say vegetative-vascular dystonia is a bodily disorder due to frequent panic attacks. And for many, VSD, on the contrary, leads to further negative mental manifestations. This is a vicious circle from which it is difficult to get out.

Here it is important to understand that the body and psyche are closely interconnected. A problem in one thing creates problems in another, and it doesn’t matter what the root cause is.

By experiencing panic attacks, you wear out your nervous system and, over time, acquire physical illnesses. A weak body and weak nerves lead to the same panic attacks. Therefore, in order to get rid of panic attacks, you need to both restore your body and put things in order in your head. But more on that later.

Any negative emotion turns out to be necessary for us for a short time. This is how nature created it for our own protection. When experiencing anxiety, for example, certain hormones begin to be released into the blood, pulse and blood pressure increase. That is, we are ready to either attack the enemy or run away. This reaction of the body is justified and necessary in certain dangerous, stressful situations.

But a panic attack manifests itself for no apparent reason, when there is no real danger, or the danger is far-fetched and exaggerated. Such a painful reaction of the psyche from scratch actually wears out the body very much.

Why the reaction to danger began to manifest itself on its own seemed to be for no reason. Or we begin to react sensitively to external stimuli.

There are two reasons for this, physical and mental. Having understood them, we can build the right tactics for getting rid of attacks and forget about them forever. But first, let's talk about what doctors offer us.

Act contrary to the thoughts that cause suffering and do not identify yourself with them

• If thoughts appear and make you worry , do everything against them and do not follow them. Even if some excuses come up and it seems strange to you, still act contrary to the restless thoughts.
• These thoughts are not yours and should not be considered yours . Because they make you feel bad about yourself.
• Do not identify yourself with thoughts , and you will always know what to do with panic attacks during the next outbreak.

Treatment of panic attacks with pills

And doctors often prescribe antidepressants, tranquilizers or other medications. Yes, medications reduce panic attacks, but how can they improve our psyche and bring it back to normal? Probably not. They artificially change the biochemistry of the brain, and sooner or later you will have to pay for it. Medicines suppress the disease, relieve symptoms, and you really feel better. But they do not eliminate the cause of the attacks, which you will learn about below, which means that in the near future they will return again. You will need a new dose of medicine and so on constantly.

The methods you will learn about, firstly, eliminate the root cause of PA, and secondly, make your psyche stronger, teach you to control fear during attacks. These skills will be useful to you in the future to solve other psychological and even life problems. Antidepressants, on the contrary, make us weak, dependent, and therefore also sick people.

But this does not mean that medications are not needed. In severe cases, when a person is, one might say, at the brink of an abyss, when the fear is very strong and generally uncontrollable, they are needed. But only as a start in a long journey to getting rid of panic attacks.

You can read more about the harms and benefits of antidepressants separately.

Make the next flash of fear your friend and thank it for appearing

Thank all your attacks for the following reasons:

1. The next outbreak of PA shows you your flaws and those weak points that need to be worked on.
2. She says that you have triggered something in yourself and your mind.
3. She tells you that you need to work on yourself.
4. She wants you to not turn a blind eye to the problem, as all people usually do, and to become even stronger than you are now.

So tell her thank you for that.

Change your perception of the problem, make it your friend. So, you can help yourself with panic attacks just by changing your attitude towards them.

You suddenly have these feelings, you should think of it as: “ Hurray!” Great! Finally! Super! "

You should know everything about how to eradicate fear and timidity due to obsessive thoughts and become more fearless.

A healthy body is the key to getting rid of panic attacks

Before you begin effective methods of working with the psyche, which are discussed below, you first need to understand your body. Many people don’t even realize that panic attacks are caused by all sorts of disorders in the body. It would seem that the body and the psyche, what is the connection between them. But the connection is direct and it is mentioned several times on this blog.

Poor mental functioning makes us physically ill. But also, physical illnesses not only negatively affect our brain, and therefore our psyche, but also lead to problems such as depression and panic attacks. And before you start working on getting rid of panic attacks, you must first undergo an examination and identify those diseases that can lead to panic attacks. These are primarily diseases of the endocrine and central nervous system. For example, improper functioning of the thyroid gland can cause mental problems.

Also find out what serious chronic diseases you have that lead to rapid heartbeat, increased blood pressure, and sweating. Is there a disorder in the brain? Panic attacks also occur due to a malfunction in the autonomic system, and such patients are often diagnosed with VSD. There is so-called hormonal depression, when a bad mood, as well as panic attacks, can occur due to hormonal imbalance.

As you can see, there are actually a lot of reasons, I won’t go into detail about it. You just need to know what chronic disorders you have and undergo treatment in order to smooth out the course of the disease or even get rid of it completely. In addition, the percentage of those who have serious illnesses that can lead to panic attacks is very small.

But still, there are three reasons, physical problems, that really lead to panic attacks in most people. Here we should talk about them in more detail. And few people know this information, or simply do not attach importance to it. But really, it’s worth deciding on these problems, eliminating the unfavorable factors that they generate from your life, and panic attacks go away. Many people don’t even need to deal with their psyche and apply the techniques described below.

1. Weakening of the nervous system due to alcohol intake.
2. Weakening of the nervous system due to lack of sleep, overwork, non-compliance with biological rhythms.
3. Cervical osteochondrosis.

It has been said many times that drinking alcohol has a negative impact on both the body and the psyche. But a person suffering from panic attacks often simply falls into the trap when, during the next attacks, he reaches for alcohol in the hope of reducing the strength of his unpleasant emotions. Yes, indeed, for some time it becomes easier for him. Why?

Yes, because the biochemistry of the brain changes, and the emotions that should have come out during the attacks are removed. But they are actually just pushed further into the subconscious. As you will learn later in the article, this is very bad. This way you do not get rid of panic attacks, but only turn away from the problem. And without having worked, it will continue to choke you inside with even greater force. During the next attack you will want to drink again. So you end up in a quagmire, from which it is then difficult to get out. Panic attacks due to a hangover are also common, which are almost impossible to combat.

But the worst thing is that alcohol simply kills brain cells, spasms the blood vessels of the head, and weakens the nervous system. Some cells suffer from lack of oxygen, others simply die. As a result, panic attacks increase even more, and the person tolerates new attacks worse. A similar effect occurs from treatment with antidepressants. We do not get rid of PA, but our consciousness becomes clouded and weaker. A weak person will never get rid of them. Remember that the system benefits from people drinking, so this information is kept silent.

Leading an unhealthy lifestyle, not following a sleep-wake schedule, and being overworked against the backdrop of constant stress wears out the nervous system and leads to its failure. Panic attacks occur, often with symptoms of VSD. It's no use trying to get rid of panic attacks if you lead such a life. You need to learn to relax and lead a healthy lifestyle. Allow yourself to get enough sleep, don't stay up late at night. Follow biological rhythms. As soon as the nervous system has rested and come to its senses at least a little, only then should you apply the tips described below for getting rid of PA. No other way.

Few people know that anxiety conditions arise due to cervical osteochondrosis or, for example, a neck injury. Muscles and vertebrae compress the blood vessels leading to the head, as a result of which the cells also lack oxygen and nutrients. We can say that the brain begins to work incorrectly, leading to mental problems.

Even most doctors don't know this. This is the problem of modern medicine. Few people treat holistically, understanding the connection between the psyche and body. If you come to a psychiatrist to treat panic attacks, he will never send you to treat osteochondrosis. And the doctor who deals with your spine will never say that its poor condition will have a detrimental effect on your psyche. Fortunately, not all doctors are like this. For example, the well-known doctor Alexander Shishonin successfully treats PA with methods of restoring the cervical spine. Be sure to watch this video and listen to what the doctor says.

Therefore, in order to get rid of panic attacks, first of all, you need to deal with cervical osteochondrosis. It is not so difficult. It is enough to spend a few minutes doing special gymnastics for the neck. You can also read about this in a separate article. I assure you, many people have cervical osteochondrosis, you don’t even realize that you have it. Take care of your neck and after a few months you will be surprised at how clear your mind will be. Headaches or tension in your head that goes on in the background and you simply don’t notice will go away. You will only notice it when you compare your condition before and after. If you have a strong nervous system and a healthy brain, you will not experience panic attacks.

Nota Bene!

After the attack is over, praise yourself for being able to cope with it, please yourself with something. However, do not forget that such conditions are a signal that something is wrong in our lives. Try to spend more time in the fresh air, take up swimming, yoga, dancing, and learn techniques for relieving stress. Get enough sleep: healthy and adequate sleep is the best way to prevent attacks.

If a panic attack recurs, contact a psychotherapist or psychiatrist - specialists will help you cope with such conditions.

Clearing the subconscious

Why do we experience an attack of fear later, when there is no longer a threat from the outside. Often this happens because we have not fully worked out our reaction to a real external danger. Or we simply repressed the emotion deep into the subconscious. Modern realities are designed in such a way that we are forced to restrain our emotions. The boss yelled at us, but we remain silent. The offender cannot be hit because of the bad consequences. Running away is considered cowardice. That is, we do not work out the forced reaction, we hide it inside.

We are also constantly bombarded with stress, problems at work, at home, troubles in life, and constant tension. The worst thing is when a person does not have a normal rear. That is, we are ready to endure difficulties at work, but we must know and feel deep down in our souls that when we come home, a pleasant atmosphere with loved ones awaits us. Therefore, often the cause of panic attacks is also a painful environment, especially at home, from which there is nowhere to escape. For example, when there are scandals in the family, the husband or parents are alcoholics, an unloved spouse.

You need to understand that a panic attack does not occur on its own, but is a release of accumulated tension inside. Imagine a bubbling closed pot. If we didn't close it, the steam would naturally come out. When the lid is closed, pressure is created, which sooner or later will make itself felt.

Likewise, our psyche, as a result of stress and experiences, especially when we endure, accumulate inside, not allowing emotions to come out, is filled with unprocessed psycho-emotional material. When the psyche is not yet heavily overloaded, attacks occur sporadically. For example, in the evening or at night we have an unreasonable fear or just want to cry. I think this happens a lot to a lot of people.

But over time, intrapsychic pressure increases and chronic anxiety arises. The body, for its own protection purposes, in order to somehow relieve internal pressure, itself throws out the dirt accumulated inside. Often he does this through the body.

A rapid heartbeat, body shaking or other vegetative symptoms occur on their own. This results in frequent panic attacks. The psyche already ceases to function normally and weakens. A person becomes very sensitive to external stimuli, thereby further weakening the nervous system.

Often our subconscious is filled with negative material that we acquired a long time ago, for example, in childhood. Let's say a child grew up in a dysfunctional family of alcoholics with constant scandals and did not receive enough parental love. In this case, the psyche will be distorted. There is a high probability that panic attacks will begin in adulthood. Or, for example, some kind of resentment or fear that we experienced in childhood has settled inside us. Often, as if for no reason, the body can throw it out, that is, manifest it, but without the object of fear after a few years.

All this suggests that one of the main reasons for the occurrence of panic attacks is the overcrowding of the psyche with unprocessed emotional material. And in order to get rid of panic attacks once and for all, you just need to cleanse your subconscious of all the dirt that lies inside us and poisons our lives. Yes, this is not a quick process, but the result is guaranteed.

How to cleanse the subconscious? It's simple. It is necessary to create such conditions so that unprocessed psychic material comes out gradually, in doses and safely for us. For this purpose, special relaxation techniques are used, which you can read about in separate articles. These are shavasana and yoga nidra. During the implementation of relaxation techniques, the upper layer of consciousness is emptied, and conditions are created for the release of internal mental dirt. That is, we kind of open the lid of the pan and let the steam escape. But the discharge occurs in small doses, that is, it is safe. Negativity can also come out through the body. Many people begin to shake, twitching of some parts of the body. Some people want to cry, after which they feel better. It's different for everyone.

That is, getting rid of panic attacks begins with the fact that you add relaxation techniques to your daily routine. This is the topic of separate articles, which you can read separately.

Over time, for faster results, you also need to master the practice of hatha yoga and practice meditation. Hatha yoga, but only the right one, based on calming the mind, relaxation, and not on ordinary physical stretching, will not only help cleanse the subconscious, but also restore hormonal balance, strengthen the nervous system, and increase health. All this will help reduce panic attacks, and in the near future, complete recovery. In addition, relaxation alone can lead to low blood pressure and too much relaxation. Therefore, compensation is needed in the form of light sports or hatha yoga.

And meditation also cleanses the subconscious, but most importantly, it gives awareness and the ability to control your emotions. And this, it turns out, is very important on our path to getting rid of panic attacks. Please read how to meditate in another article, or better yet, get instructions on meditation by subscribing to my blog.

A quick note on meditation. During practice, straighten and at the same time relax, open your shoulders. It is important. Dropped and forward shoulders are a bodily pattern of fears, as well as other negative emotions. When we are afraid, we lower our heads and push our shoulders forward, as if shrinking and hiding from danger. In people with chronic fear, this body position is permanently fixed, although it happens a little, imperceptibly. By straightening our shoulders, we remove this pattern, which also reduces fear. Give it a try.

Remove the role of the victim and never feel sorry for yourself, don’t think of yourself as a poor sufferer

Everyone plays roles without realizing that they are just roles.

Aren't you tired of being a scared little person with panic attacks?

Get rid of this role. It's not you!

Stop playing the role of a timid sheep and think: “What an unhappy person I am,” “I’m the only one so poor in this world,” “No one pities me or loves me,” “How bad everything is in my life.”

You are stronger and above this.

False advice from people and mistakes that will not solve the problem

1. It is useless to change your focus from something internal to something external if the problem is psychological. By doing this, a person simply avoids the problem, instead of solving it once and for all. After all, problems are in the head, not in the outside world.
2. Various medications will help little , they will only dull consciousness. But everything will come back as soon as the medicine wears off. In addition, there will be a dependence on these drugs.

Understand that panic attacks can be cured permanently.

Read all 16 methods again and live in harmony.

Low awareness and overthinking

The main problem is that a person, having begun to experience a panic attack, intensifies it with all his might.
If not for this fact, the body would relieve the emotion and calm down. But our psyche begins to generate an avalanche of subsequent unpleasant reactions. We love to overthink things, imagine everything in a negative way, feel sorry for ourselves and be afraid of our own emotions. The so-called fear of fear arises. Someone is afraid of bodily symptoms, for example, fear of suffocation, fear that a heart attack will occur, or blood pressure will rise greatly. Some people are afraid of going crazy, becoming mentally ill, or even just dying. Such work of our psyche not only intensifies panic attacks, but can also actually lead to major bodily problems. It will just make you feel worse. In this case, we are doing ourselves a disservice. Instead of stopping panic, we increase it. Why does this happen, why do we react this way? It's all about low awareness and inability to accept your emotions. We are not friends with them, that is, with ourselves, but we fight with them, we are afraid of them.

Attention! This understanding is key to getting rid of panic attacks. We need to realize with all our hearts, to introduce into our heads the attitude that panic attacks will go away on their own if we accept them within ourselves, do not fight them, hide from them or overthink them, giving rise to a flurry of new bad emotions.

That is, you need to understand that if a panic attack occurs, this does not mean that you are going crazy or have a mental illness. This is your body venting dirt from the subconscious to the outside. The emotions and bodily reactions that occur at this moment are needed by the body. This is how he tries to cleanse the subconscious. Accept them within yourself. Become aware of them. That is, try not to fight them, not to hide from them, not to be afraid of them, but simply humbly acknowledge them, look at them from the outside. Mindfulness is the key to managing your emotions. To be aware means to look at them from the outside, to be separate from them.

And awareness is closely related to acceptance. If you start running away from your fears, fighting them, this is not awareness. You do not allow the body to do its job, you block the release of emotion, it will again settle in the subconscious, and in the future it will cause a new attack of PA. If you start to cheat, you have also lost awareness, the attack will only intensify. And if you can step back from the emotion, look at it from the outside, soon the fear will simply dry up after it comes out. The body will do its job.

You can read how to develop awareness in separate articles. To do this, first of all you need to do meditation. It is she who will teach you to control the fear that occurs during panic attacks. Moreover, meditation is needed to clear the subconscious and in the future not experience PA at all.

But even if your awareness is weak, it’s okay. Try to observe your emotions during attacks, don’t put it off for a long time. Moreover, awareness is best trained in such real situations. Meditation only shows you how to monitor your psyche.

Often with this approach, all sorts of emotions begin to come out with greater force, for example, you want to cry. Don't hold back. Let them out. Accept them, accept yourself, allow yourself to be yourself. Having done this, your soul will become very easy. You will experience in your own skin how acceptance works when you don’t hold yourself back, don’t push negativity inside, but let it come out. Give it a try.

Take a contrast shower or a soothing bath

As the cliché goes, when I got home and took a shower, I washed the day away.

As soon as the next attacks appear, you can immediately take a contrast shower.

This technique is also useful for those who are wondering how to deal with panic attacks during VSD.

About contrast showers

• You need to douse your entire body from head to toe.
• With an interval of about 20 seconds, you douse yourself with both hot and cold water.

What are the benefits of a contrast shower or bath:

1. A contrast shower strengthens your blood vessels.
2. Water will relieve tension from the body and cleanse you.
3. A warm, pleasant bath will be a good soothing preventive measure to combat panic attacks during VSD.

Correct actions during an attack of PA

So, how to deal with anxiety, phobias, and your fears during a panic attack? Your usual reaction is to lash out, thereby only increasing your panic. But now, after reading this article, you already know something. We need to do things differently.

First, remember what you just read. That you need to accept fear, not run away from it, try to look at it from the outside. That there is nothing wrong with a panic attack. This is just your body’s reaction to mental overcrowding. Secondly, do it, no matter how difficult it is. If you don't succeed right away, it's okay.

Don't try to fight fear, don't hide from it, but take courage and look it in the eye. See how it is localized in the body. You may also notice muscle spasms that occur due to the bad feeling.

Observe him and also try to relax him. Relaxation also helps reduce panic attacks. The fact is that fear or other negative emotion always leads to tension in the body. External and internal muscles contract. And if we relax the muscle spasm, on the contrary, the fear will decrease. That is, our muscles can be said to be the control panel of the psyche.

It is also important to relax the facial muscles and, as it were, the brain, the insides of the head. With such actions we relieve tension from the head, which also helps reduce fear. Try to relax your head and you will understand what I am talking about.

All these actions: accepting fear, the ability to look it in the face, awareness, observing it and its manifestation in the body from the outside, not being wound up with further bad emotions, relaxation leads to both a decrease in panic attacks and their complete disappearance. Fear will simply do its job and disappear. The main thing is effort and faith in the result. I repeat, I know what I’m talking about because I myself suffered from panic attacks. In the future, thanks to the tips described above, your subconscious will be cleared, and attacks will appear less and less often. In addition, you will be prepared for new attacks and will not be afraid of them.

Of course, this will not happen soon. In my case, it took six months for the attacks to significantly decrease, and after a year I completely forgot about them. Reading reviews and talking with people, I realized that approximately this period is needed. Some have more, some have less. Most importantly, you will feel that it is really becoming easier for you, your consciousness is clearing up, confidence and some kind of inner strength are coming. This is an unforgettable feeling, incomparable to treatment with antidepressants. You can say heaven and earth. Antidepressants cloud our consciousness even more, but awareness, on the contrary, expands it and makes it clearer.

Listen to your feeling in your body, stop following logic and reason

• You need to understand that emotions and feelings are not logic . Emotions are born in the solar plexus, but not in the head.
• And in order, feelings and emotions appear first , and then thoughts, and not vice versa, as many people think.
• If something initially comes from logic, and then leads to the experience of emotions , then it is unreal, invented and an exaggeration of the person himself. This leads to a restless and anxious state of panic.
• Your head/logic can tell you anything . Don't follow her.
• You need to make decisions not from your head, not from your mind, but from your body ! I'm not saying that you don't need to think at all, don't exaggerate.
• Initially, listen to your body and the feeling in your body and follow it. This way, you will always know everything about how to deal with panic attacks.

What does it mean to listen to the body?

Listening to the feeling in the body means listening to the feelings inside such as enthusiasm, love, warmth, passion and following them. An unmistakable advisor in decision making is your body. It tells you “yes” or “no” not with a word, but with a feeling.

In other words, it's like listening to your soul .

What happens in fact: you feel the energy in the body, and you must use it.

After all, in the end it turns out that we live for feelings.

Steps to get rid of panic attacks

So, let's once again repeat all the steps that need to be taken to forget about panic attacks forever.

1. Eliminate the physical cause of the attacks. Take care of your health. Adjust your daily routine, rest more, get enough sleep. Take care of cervical osteochondrosis, that is, you need to do gymnastics for the neck for some time every day.
2. Start clearing your subconscious using relaxation techniques.
3. Start meditating every day to also clear your subconscious and understand what awareness is. It is better to meditate 2 times a day, starting with 10 minutes and increasing the time after a few weeks to 20-30 minutes.
4. Read the article about acceptance and understand with all your heart what it is.
5. Transfer the mindfulness skills developed during meditation to those moments when you have attacks.
6. And during an attack, you just need to accept your fear, remember that there is nothing scary or dangerous in it. Don't run away from it, but turn on awareness. Look at him from the side or from above. Fear is separate on its own, you are separate and look it in the face without running away from it.
7. Also, during an attack, learn to observe the tightness of the body that fear creates and try to relax this area. Also relax your facial muscles and brain.

We can say this is a really working instruction that will help you cure panic attacks on your own, once and for all and without antidepressants or other medications.

But that is not all. We can say there is a bonus for you. Not only will you get rid of them, but you will also become stronger, healthier and happier. You will become free from the fears that previously enslaved you.

But of course, not everything is good. I want to disappoint you, I repeat, recovery will not be quick. Therefore, close this article and go take pills while remaining a sick person. Or not? I still think this will not stop you on the path to a happy and healthy life. Challenge yourself to overcome panic attacks. I believe in you. Good luck.

And now for you, healing Chinese music against depression and panic attacks. Nothing soothes and heals like beautiful music for the soul. Listen please.

Gain more reference experience that nothing will happen and there is no reason to worry

Example 1: Fear of flying on an airplane

For example, a person is afraid to fly on an airplane.

• And now, you are already in it, and you take off. 10 seconds pass, nothing happens. Everyone does their own thing. Everything is fine.
• 5 minutes have passed and absolutely nothing has happened, you are alive.
• 10 minutes pass and you realize that there is not a single reason for alarm.
• A professional pilot who knows his business sits at the helm.
• The scenario from the movie “Lost” will definitely not be repeated.

Let us analyze this method using the example of a person suffering from social phobia, so that he can independently stop a panic attack and close the question of how to overcome shyness.

Example 2: social phobia in a person

The same analogy can be drawn in cases of social phobia, a person’s fear of large numbers of people.

It is enough for a person to go out into the thick of the crowd, the very middle, and after a while understand that:

• No one will point a finger at him.
• The person will not die.
• No one will touch him or even touch him.
• Nobody cares about him at all.
• Everyone has more important things to do.
• So, a person comes to understand that he can still be loud and even dance in front of everyone, and nothing will happen to him for it.

It will be useful to write down all new realizations after such self-experiments in a notebook.