Panic Attacks
| Published: 29th September 2008 15:11 |
By Alan o'Neal, SCS Counselling
A panic attack is a normal bodily reaction... at the wrong time !
A panic attack is a sudden surge of anxiety. It doesn't last long, but it is very frightening - terrifying. It is a part of our fight or flight response. In times of danger our bodies bring on this response to aid our survival. We are built to cope; therefore for a healthy human being, a panic attack is NOT dangerous.
Fears of having an attack can make them worse, but with practice they can be overcome. Each time you stay and deal with the situation you reinforce the fact that nothing terrible happens to you. You do not faint or have a heart attack.
Attacks can be brought on by stress, overwork, loss, accidents, conflict, even childbirth or surgery. Sometimes there may be no obvious reason.
Symptoms
Symptoms can vary from person to person, but tend to include the following:
• Hyperventilation
• Shortness of breath
• Faintness/dizziness
• Heart pounding
• Sweating
• Shaking
• Blurred vision
• Chest pains
• Palpitations
• Overwhelming fear
• Tearfulness
• Sense of choking
These symptoms are real - not in your mind, but they will pass.
Triggers
Sometimes we can create our own "triggers", causing an attack. Counselling can help to identify these.
Stimulants: Some stimulants have been known to aggravate panic attacks, eg caffeine, alcohol and recreational drugs.
Remember: A panic attack cannot hurt an otherwise healthy person.
Be AWARE
A - Accept the anxiety. Don't fight it,
breathe slowly
W - Watch and scale the attack from 1-10
A - Act as normal as possible with the attack
R - Repeat steps 1-3 every so often, and
re-scale
E - Expect the best. - IT WILL GO AWAY
How to cope
Remember these facts, in a healthy person, a panic attack cannot:
- Cause a heart attack
Cause you to stop breathing
Cause you to faint
Cause you to go crazy
Cause you to lose control
Positive thinking. These feelings are uncomfortable, but they will pass.
Slow breathing. Control your breathing. Breathe from your abdomen. Deep slow breaths (See breathing exercise).
Distraction. Act as normally as you can. Sometimes counting, saying nursery rhymes, or repeating a ‘mantra' can help.
Exercise. A mind and body workout, such as yoga or pilates can help you gain your control again.
Breathing exercise
When we are anxious or panicking, we tend to over-breathe. This can cause dizziness, trembling etc, which in turn increases our anxiety. As our anxiety increases, we breathe even more rapidly, and so the anxiety spirals. Controlled breathing helps overcome the physical effects of anxiety or panic.
1 Breathe in slowly to the count of seven, pushing your stomach out.
2 Hold your breath for a moment.
3 Breathe out slowly to the count of eleven, letting your stomach relax.
4 Repeat until you feel calmer.
You can call Alan O'Neal (SCS Counselling Service) on 07591 693933.
You will be asked your name and confidential contact details.
An initial appointment can be made at this time.
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