What is a Panic Attack?

A panic attack is a sudden surge of intense anxiety. Sometimes attacks are triggered by something specific that frightens us. However, we can panic spontaneously for no apparent reason. This can be very upsetting and frightening.

There are various symptoms that may be experienced during a panic attack:

• Shortness of breath and difficulty in breathing

• Palpitations or a sensation of the heart beating faster than usual

• A sense of feeling 'unreal'

• Pains or tightness in the chest

• Unsteadiness, trembling or feelings of dizziness

• Excess sweating

• Feeling faint

• A fear of dying or losing control

• Tingling in your hands and feet

• Choking or feeling you are being smothered

• Panic attacks are a common symptom of anxiety; one in ten people in Britain suffer a panic attack every day. It is more common in women than men. There is many reasons why we may experience panic attacks: often we have experienced a period of prolonged stress but haven't recognised the cumulative effect this has had.

It may help to talk to friends or a counsellor to identify areas of your life that may be upsetting you and take the opportunity to express your feelings and discover new ways of coping with stressful situations.

What to do if you are having a panic attack

• Sit down somewhere comfortable, away from too many other people if possible

• Stop, take a break and try to think about what it is that's making you panic

• Think positive thoughts. Tell yourself that you're not going to die, that the attack is harmless and will soon pass.

• Keep reminding yourself that you'll be fine

• If you're hyperventilating practise your breathing techniques. If you haven't learnt any yet, breath very slowly and steadily by counting along with each of the breaths. Try to hold each breath for three counts

• One of the most important things that will help you during a Panic Attack is to control your breathing. Although it is the last thing on your mind, and very hard to control, it is very important as it will calm you down. Panic Attack sufferers will almost inevitably suffer from hyperventilation and must learn abdominal breathing. Here are some tips on learning diaphragmatic breathing. Start while lying on your back. Place one hand on your chest and one hand on your belly (between navel and ribs). Focus on allowing the belly to rise easily when inhaling and fall when exhaling. HOLD THE CHEST STILL with your hand on your chest. The objective is to breathe all the time with the belly (diaphragm) and not the chest. You are aiming at about 6 breaths per minute. This is a slow relaxed process. There should be no sense of effort. 

• The old paper bag trick might be useful. Take a paper bag and hold it over your nose and mouth tightly with cupped hands. This helps you to inhale your own carbon dioxide and slows your breathing

• Instead of trying to run away from the scene, tell yourself that you'll stay for one or two minutes. When that time's up try to promise to stay for another couple of minutes. If it proves to be too much, don't be afraid to leave the area

• Tell yourself you are going to be ok

How you can help yourself

• Relaxation techniques make it more difficult to panic, because tension is part of an attack.

• Control your diet. Alcohol and too much coffee may make you more prone to anxiety.

• Learn to breathe properly. Breathing techniques can help to prevent hyperventilation.

• Regular exercise reduces anxiety and helps to rid the body of the stress hormone adrenaline.

• Distraction techniques can take your mind off the panic and any symptoms during an attack.

• Be a student of your own personality. Try to understand, evaluate & deal with the experiences & influences which have moulded your ways of coping with things

• Try to deal with feelings or fears as they arise. Don’t allow them to build up until the burden becomes too great to handle.

• Learn to distinguish between appropriate concerns & irrational fears. Recognize that anxiety is a part of life & that it does not mean that you are a weak, foolish or unstable person because you sometimes get under stress.

• Seek medical help from your dr there are medications and therapy designed for helping with panic attacks and anxiety available.

When a panic attack  is near try reminding yourself that:

1. I’m going to be all right. My feelings are not always rational. I’m just going to relax, calm down, and everything will be all right.

2. Anxiety is not dangerous -- it’s just uncomfortable. I am fine; I’ll just continue with what I’m doing or find something more active to do.

3. Right now I have some feelings I don’t like. They are really just phantoms, however, because they are disappearing. I will be fine.

4. Right now I have feelings I don’t like. They will be over with soon and I’ll be fine. For now, I am going to focus on doing something else around me.

5. That picture (image) in my head is not a healthy or rational picture. Instead, I’m going to focus on something happy and calming.

6. I’ve stopped my negative thoughts before and I’m going to do it again now. I am becoming better and better at deflecting these negative thoughts and that makes me happy.

7. So I feel a little anxiety now, SO WHAT? It’s not like it’s the first time. I am going to take some nice deep breaths and keep on going. This will help me continue to get better."
 

Statements to use when preparing for a stressful situation

1. I’ve done this before so I know I can do it again.

2. When this is over, I’ll be glad that I did it.

3. The feeling I have about this trip doesn’t make much sense. I’ll just continue to "walk" forward until I pass right through it.

4. This may seem hard now, but it will become easier and easier over time.

5. I think I have more control over these thoughts and feelings than I once imagined. I am very gently going to turn away from my old feelings and move in a new, better direction.

6. I can be anxious and still focus on the task at hand. As I focus on the task, my anxiety will go down. 

7. Anxiety is a old habit pattern that my body responds to. I am going to calmly and nicely change this old habit. I feel a little bit of peace, despite my anxiety, and this peace is going to grow and grow. As my peace and security grow, then anxiety and panic will have to shrink.

8. At first, my anxiety was powerful and scary, but as time goes by it doesn’t have the hold on me that I once thought it had. I am moving forward gently and nicely all the time.

9. I don’t need to fight my feelings. I realize that these feelings won’t be allowed to stay around very much longer. I just accept my new feelings of peace, contentment, security, and confidence.

10. All these things that are happening to me seem overwhelming. But I’ve caught myself this time and I refuse to focus on these things. Instead, I’m going to talk slowly to myself, focus away from my problem, and continue with what I have to do. In this way, my anxiety will have to shrink away and disappear.

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