PANIC ATTACKS!
Panic attacks are episode of intense fear with unpleasant physical symptoms that usually occur without any outside threat being present. You may be short of breath or breathe rapidly (hyperventilate) and suffer from sweating, dizziness, nausea, numbness, chest pains, or palpitations. Attacks may be linked to anxiety, stress, depression, a phobia (such as fear of flying), or to taking stimulants or drugs, but symptoms can develop for no apparent reason. Although the attacks usually pass quickly, fear of having them can interfere with normal life.
What you can do yourself
- If you are hyperventilating, try rebreathing into a bag (see PRACTICAL TECHNIQUE)
- When you feel symptoms developing, focus steadily on something happening near to you or on what someone else is saying, rather than concentrating on your own feelings. Remind yourself that, although your symptoms are unpleasant, they cannot harm you and will pass.
- Try not to avoid situations in which you are prone to attacks. If you start to confront them, your symptoms should begin to fade and you will begin to regain your confidence.
PRACTICAL TECHNIQUE
Rebreathing into a paper bag Rapid breathing during a panic attack lowers carbon dioxide levels in your blood, making you feel dizzy, and faint. Rebreathing from a paper bag, held loosely over your mouth and nose, will help to restore carbon dioxide levels. Cup your hands over your mouth and nose if you don’t have a bag.
PREVENTION
Preventing panic attacks The following lifestyle changes and techniques can help to prevent or at least minimize panic attacks.
- Practise deep breathing and muscle relaxation exercise and use them whenever an attack is about to begin.
- Too much caffeine may trigger attacks, so reduce your intake of caffeinated drinks. Cut down on alcohol and smoking and don’t take recreational drugs.
- Eat regular meals to keep your sugar levels stable and prevent symptoms such as lightheadedness.
- Exercise regularly to boost your general wellbeing.
