Dear Anne
I suffer from panick attacks and it's turning my life upside down. I've tried everything. What should I do? Jennifer
Dear Jennifer
I'm sorry you're going through panic attacks right now. They can be very distressing. Though you have tried everything you could, there are plenty of tactics you may not yet have come across.
Let's start with some facts about panic attacks. Though they are frightening, they are not fatal. People do not die of panic attacks. They are not heart-attacks the symptoms are not the same. And they can be overcome. Lots of people experience them for a time and then they stop, usually gradually.
It's worth knowing that during an episode, a gland in the neck sends hormones down to your heart to make it beat faster. You also get lots of surplus adrenaline in your system. This is the fight or flight hormone that's designed to give us energy to deal with a crisis. It means you breathe more rapidly and shallowly, thus getting extra oxygen into your blood but unless you do something physical, the oxygen isn't used up so it can can make you feel dizzy and you may experience other unpleasant feelings in your head too. Because the blood is diverted from your digestive system to your muscles, you can get butterflies, nausea or a tight stomach.
During a panic attack, the following tactics are effective. Breathe in for a count of three, breathe out for a count of three, then hold your lungs empty for a count of three. Repeast this several times. This sends a message that you don't need the extra oxygen and adrenaline so it can start draining out of your system. You can also stroke down your neck with finger and thumb from the jawline either side of the adam's apple to your collar bone. This soothes and relaxes the gland in your neck so it stops over-producing hormones and your heart-rate can slow. It's also useful to do something physical: perhaps suck an extra-strong mint or a slice of lemon, have a cup of hot sweet tea (sugar is a natural tranquilliser) or put your hand under cold running water. You may find that working out what triggered the attack is a sufficient distraction to stop it!
People often feel that they are the only one experiencing this condition. Actually they're so common that the guy who invented an effective medicine to counteract panic attacks was awarded the Nobel prize! It makes sense, then, to ask your doctor if he can prescribe appropriate medication. Psychotherapy can also be an effective treatment, and your GP may decide to refer you, particularly if you ask. Your Yellow Pages also has a Counselling and Advice section which lists counsellors and psychotherapists, and you're allowed to find one you like working with and to negotiate a fee you're comfortable with.
The charity MIND can also offer free counselling, although there is often a waiting list for this. Finding and eliminating or minimising your particular stressors is extremely effective, as is cutting down on tea, coffee, coca-cola and other caffeine-rich products. Stopping smoking, or reducing the number you smoke, as well as changing to a lower-tar brand, can all help too.
You can find further info about overcoming panic attacks on my website at www.emotionalmagic.net
I wish you peace of mind.
