Panic attacks and sleep

Panic attacks and sleep

I've been prescribed Cipromil for panic attacks which seemed to have settled me slightly, although I am only getting a couple of hours sleep per night. Would it be possible to take a remedy to help me sleep, like Nytol or Kalms? B

Dear B

Thank you for your letter. I am glad you are beginning to get some relief from your panic attacks. However, while medication can offer relief, it doesn't deal with the underlying problems. I realise you will feel more able to cope when you get more sleep but further medication isn't necessarily the best or safest option. It would be a good idea to talk to your doctor again and ask about getting more sleep. In any case, it is important that you do seek professional advice from a qualified pharmacist or your doctor before taking any medication on top of your prescribed stuff.

Panic attacks are the body's response to some situation or the thought pattern about it. Your endocrine system responds to the anxiety you feel about the thoughts by producing extra stress hormones such as adrenaline and noradrenaline. Their purpose is to prepare your body for fight or flight to deal with the threat but in twenty-first century Britain, few threats require increased muscle power so the hormones slosh about in your system without being used up. Medication can help your body learn to produce lower levels of stress hormones but in the meantime, there are other, longer-term solutions which you can begin to adopt.

Exercise burns off these chemicals and stimulates the production and reception of feel-good hormones instead. It also tires your body out and thus improves your chances of a good night's sleep. Do make sure you don't overdo it, though, and if in doubt, you can check any proposed exercise scheme with your doctor. Avoiding or cutting down on tea, coffee, cola drinks and nicotine because these increase adrenaline production - also helps.

A quick way of reducing the adrenaline in your system, and therefore its effects on your breathing and heartbeat, is to breathe in normally for a count of three, breathe out normally for a count of three, and then hold your lungs empty for a count of three. This signals your body that there is no need for a threat response. It's worth practising this so that when you need it, the habit is there. It's a technique taught to me by a U.S. commando, who was taught it himself as part of his preparation for combat, and it works!

As the heart-beat is regulated by hormones produced in a gland in your neck, something else that often helps is to stroke your finger and thumb firmly but gently down your neck either side of your adam's apple from jawbone to collar-bone.

One of the worst aspects of panic attacks is the feeling of fear. Often people are afraid that they are about to die, perhaps of a heart-attack. That, of course, is a scary thought so people become still more anxious. However, heart-attacks and panic attacks are different. They have different symptoms. You have already discovered that panic attacks, while unpleasant, aren't fatal. Hanging onto this thought can be a great relief. Many people eventually become bored with panic attacks, which may be hard to believe but it's true! The less you worry about the panic attacks, the quicker they'll fade. Although I used to find them troublesome to say the least I haven't had one at all for over a decade now.

Taking up calming activities such as yoga or meditation can help greatly, as well as boosting your confidence. Psychotherapy is also an effective way of overcoming the problems to which panic attacks are your body's response. You can find a trained counsellor in your area via Yellow Pages or your GP could refer you. Meantime there is additional information on panic attacks and how to overcome them on my website at www.emotionalmagic.net .

I hope that for you too panic attacks are soon a thung of the past. I wish you peace of mind and confidence as well as a good night's sleep!

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