Panic attacks can be extremely frightening. It can strike unexpectedly, make people feel powerless, out of control, and as if they are about to die or go mad. Anyone can experience this problem, but you can learn to cope, and eventually, overcome it successfully.
A panic attack is an overexertion of the body's normal response to fear, stress or excitement. When faced with a situation that is life threatening, the body gears itself up for danger by producing huge quantities of adrenalin for 'fight or flight'. This would have helped our cave dwelling ancestors to fight or run away from danger, but now it's much less appropriate to the stresses we encounter in everyday life.
Panic attacks can occur very quickly, symptoms usually peak within 10 minutes. Most panic attacks last between five and 20 minutes. During an attack, you may feel that the world is coming to an end. The most important thing to remember is that, however dreadful you feel during a panic or anxiety attack, that this is not going to happen.
How Can I Help Myself?
A panic attack can make you feel out of control and dependant. The first step along the road to recovery is recognising that you have the power to control your symptoms.
Take Control
Start by really looking, in detail, at your panic attacks. When did they start? Where were you? What were you doing? See if you can identify a particular thought that may have triggered a panic or anxiety reaction.
Many experts have emphasized the need to accept panic attacks when they occur and to try to ride out the attacks. By doing this you will learn that no harm can come to you and thus this may sound strange, but fighting them only increases your level of fear and allows you panic and anxiety attacks to take on gigantic proportions. Start by accepting that a panic attack is unpleasant, but it isn't life threatening or the end of the world. By riding out the panic attack, you are reducing its power to terrify you.
Creative Visualisation
Creative visualisation is a technique that can be helpful as you can use them to re-train your imagination and get moving in a more positive direction.
You can train your imagination to focus on situations that have a serene sense of wellbeing. Imagine yourself in a place that is peaceful and relaxing, such as drifting on a lake. You can practise this technique anywhere, but until you are used to it, try sitting in a chair, thinking of calming images.
If you have been used to thinking negatively, you will need to practise every day. As a result of this, you may begin to notice gradual but positive changes.
Assertiveness
You may be having panic attacks because aspects of your life could be undermining your confidence. Start by looking at your family life, your job and so and so and try to identify changes you would like to make in your life.
Relaxation
Relaxation techniques are helpful as they focus on easing muscle tension and slowing down your breathing. It helps your mind to relax.
Breathing
Many people breathe shallowly, from the upper chest, rather than more slowly from the abdomen. Put one hand on your upper chest and the other on your stomach. Try to notice which hand moves as you breathe. The hand on your chest should hardly move, and the hand on your stomach should rise and fall.
Diet
Eat regularly and try to avoid sugary foods and drinks, white flour and junk food. Choose complex carbohydrates, such as potatoes, rice and pasta. Avoid caffeine and alcohol as they can trigger panic or anxiety attacks.
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