FEELING OUT OF CONTROL 3

Annabel Shaw

Panic Attacks

Feeling out of control can come in a number of forms. From a feeling of generalised anxiety, discussed today in Lucy’s post, to “going postal”. This is an interesting American term introduced to us by Michael Lee in his post today and describes what I suppose we know more simply as “rage”.

Another form of Feeling out of Control is experienced during a panic attack.

Panic Attacks are very sudden episodes of intense anxiety in the absence of real danger, and they often occur out of the blue with no obvious immediate trigger. Panic attacks have very strong physical sensations such as heart palpitations, nausea, shortness of breath, dizziness, hot sweats and a feeling of imminent danger.

Experiencing a panic attack is extremely frightening and many who experience a panic attack for the first time often believe that they are having a heart attack. When this happens more panic sets in because people mistake these very strong physical symptoms as potentially life threatening. This then sets off a vicious circle as these misinterpretations lead to more anxiety, leading to heightened physical sensations.

Because panic attack symptoms can resemble life-threatening conditions, such as a heart attack, it’s important to seek an accurate diagnosis the first time you experience the symptoms listed above. The advice on how to cope with panic attacks given below is applicable only once your doctor has confirmed your diagnosis.

How to Cope with Panic attacks. There are a number of tips for dealing with panic attacks, some of which I will list below, but perhaps the single most important thing to keep in mind when experiencing a panic attack is that the symptoms commonly last approximately forty minutes and it is very unusual for them to last longer than an hour. Knowing that the attack will end soon and that it is not life threatening will do most to reduce the panic and thus lessen the physical sensations. It’s also worth knowing that very many people suffer from panic attacks, so you are not alone.

Many experienced sufferers treat panic attacks with some of the following methods and techniques. The next time you have an attack try them and see what effect they have on you.

• Diaphragmatic breathing or abdominal breathing — breathe slowly through the nose using the diaphragm and abdomen. Do not breathe through the mouth. Focus on exhaling very slowly. This will correct or prevent an imbalance of oxygen to carbon dioxide in the blood stream.

• Stay Focused in the present — rather than allow yourself to imagine the worst case scenario (“I’m going to die!”), remind yourself that the attack will soon pass and is not life threatening. Do not think about the future at all but stay focused on your breathing.

• Acceptance and acknowledgement- many people say that accepting and acknowledging their susceptability to panic attacks helps them not only deal with the symptoms when they happen but also allows them to see the attacks as a part of who they are.

• Floating with the symptoms — allow time to pass and “float with the symptoms” rather than trying to make them better or fighting them. This is another very successful technique for dealing with the unpleasant sensations as they happen.

• Coping statements —  repeat “coping statements” as part of an internal monologue to help you keep focused on the present and to remind yourself that you’re going to be OK. Here are some suggestions;

” No one has ever died from a panic attack.”

“I will let my body do its thing. This will pass.”

“I can be anxious and still deal with this situation.”

“This does not feel good, but I can deal with it”.

For many people a panic attack may occur less than a couple of times in their life, whilst for others panic attacks happen quite frequently. If you experience attacks very frequently then you will have a condition known as a panic disorder. Your doctor will advise you on treatment but the techniques listed above will always help during the attack itself.

Talking with other sufferers can be hugely helpful. If you are a sufferer and have any advice to add to the list above then please leave a comment.