Panic Attacks
Panic Panic Panic!!!
A panic attack can be a very frightening experience and it can be difficult to explain to someone who has never experienced it for themselves. During a panic attack you may feel afraid and confused about what is happening to you. Not knowing what or why youre feeling the way you do can make the situation and panic even worse! I hope the information and advice below will help you...
Whats Happening?
The body has a natural 'fight or flight' response to danger. When danger is present, the body is naturally wired to activate the 'fight or flight' response.
A persons instinctive action will be either to face the danger head on (fight option) or run away (flight option) (personally I always seem to choose option B, as I’m quite a chicken when it comes to most things!) This inbuilt reaction is a protective mechanism that enables us to protect ourselves from harm. However, with someone who suffers from panic attacks, this fight or flight response is triggered for no apparent reason, there is no immediate danger, but the body is tricked into believing there is.
A persons instinctive action will be either to face the danger head on (fight option) or run away (flight option) (personally I always seem to choose option B, as I’m quite a chicken when it comes to most things!) This inbuilt reaction is a protective mechanism that enables us to protect ourselves from harm. However, with someone who suffers from panic attacks, this fight or flight response is triggered for no apparent reason, there is no immediate danger, but the body is tricked into believing there is.
Why?
Panic attacks are part of the anxiety disorder spectrum, just like OCD, GAD and phobias are. The disorder stems from a malfunctioning of the body’s’ central nervous system and its like a false alarm going off that causes sufferers to feel overwhelming panic even when there is no immediate danger present. Panic attacks are just like any other mental illness and nothing to be ashamed of. Many people suffer from this condition and it doesn’t mean that you are ‘weak’ ‘or crazy.’ Like with other mental illness, this can be treated and managed so that the sufferer can lead a full life again.
Who?
Panic disorder is twice as common in women as in men. Symptoms usually begin before age 25, but may occur in the mid 30s. Although panic disorder may occur in children, it is often not diagnosed until they are older. Panic attacks cannot be predicted. In the early stages of the disorder, there may be no trigger that starts the attack. Sometimes just remembering a past attack may be enough to trigger panic attacks. How often and in what pattern they occur can vary from person to person.
When?
Panic attacks can occur at any time and it needs no trigger. When it happens, it can be a very frightening experience. Sufferers may feel like they cannot breathe, that they need to ‘escape’ or that they are having a heat attack. Although these feelings feel overwhelming and terrifyingly real, in reality they cannot harm you in any way. The horrendous feelings will pass, even though during a attack it may feel like it will never stop!
Avoidance
Because panic attacks can happen at anytime without warning, sufferers often worry about when they may have another one. As a result, many sufferers avoid situations or places that they think or 'know' might cause the panic attacks to happen. This can then intensify the problem and lead to conditions such as agoraphobia whereby the sufferer can become housebound due to the intense fear they feel about having to go out and the panic attack that ‘could’ happen again. This can lead to fears of situations or places that last caused anxiety and so the sufferer avoids them at all costs! It can take a long time for the suffererto re train thier thinking into realising that it is actually their thoughts and assumptions that are to responsible for triggering a panic attack and not the place!
Symptoms of Panic Attacks
-Difficulty breathing and shortness of breath
- Racing heart and feeling like you may have a heart attack
- Feeling afraid something terrible will happen
- Shakiness and trembling
- Dizziness
- Sweating, chills or hot flushes
- Numb sensation around the body
- Nausea or upset stomach
Diagnosis
Many people who suffer from anxiety attacks may not be aware that they are suffering from a condition and so may find themselves constantly at the hospital or doctors surgery trying to find reasons for why they have chest pains and difficulty breathing. Often tests will not reveal anything to be wrong, as scans cannot pick up anxiety, like it can pick up physical defects. The lack of diagnosis can then lead to even more anxiety for the sufferer as they think there must be something terribly wrong with them, if a doctor cannot make a diagnosis! Sufferers may become convinced that they are suffering from a mysterious condition that only they have (hence why there has been no diagnosis yet) and this further intensifies the anxious feelings even more!
For Family and Friends
1. No Pressure!
Don’t push or put pressure on your loved one into doing something they really don’t want to do, this may make them feel like a failure for not being able to do what you want…or even what they want to do
2. One step at a time...
If you want to encourage your loved one to do something that is good for them, but that they are avoiding, then support them to take one small step at that it will not seem so daunting
3. A little encouragement goes a long way...
Praise your loved one for every small step they are able to take towards facing their anxieties. It may not seem like a big thing to you or others, but it will be a huge achievement for the sufferer.
4. Time out...
It may be easy to become resentful or feel that you loved one is holding you back from what you would like to do. Take time out for yourself and do things that you enjoy.
5. Remain calm...
Don’t panic when your love one panics! Panic can be contagious, just like yawning or laughing can be. Don’t get caught up in the situations of emotions, try and remain calm as this will help your loved one eventually calm down also as the anxiety passes .
6. Keep a balance...
Try and strike a healthy balance between accepting and understanding your loved ones condition, but also encourage them to try and take the necessary steps and seek the essential help they need to get better.
7. You don't have to be strong all the time...
Remember that it is okay to feel worried or anxious yourself at times, its natural for you to feel worried for your loved one who is struggling with this disorder as it can be a very distressing experience
8. Be positive...
Positive affirmations such as, ‘I love you no matter what’ ‘you can do it’ ‘I’m so proud of you’ ‘the feelings will pass’ etc can help to encourage your loved one and give them the reassurance they so much need to hear
Don't say...
‘Don't be anxious’ ‘Don't be ridiculous’ ‘Pull yourself together" such comments even though they may be said with the best intentions can be very damaging to your loved one and make them feel even worse about themselves than they already do
For You...
The best thing to do during a attack is…
1. not panic about having a panic attack! This will intensify the initial panic!
2. take deep slow breaths
3. let the feeling pass and don’t try to fight them or feel scared (remember they are only feelings and cannot hurt you)
4. distract yourself during a attack by focusing on something else, like counting backwards etc (this will help take your mind off the horrible feelings until they pass)
1. not panic about having a panic attack! This will intensify the initial panic!
2. take deep slow breaths
3. let the feeling pass and don’t try to fight them or feel scared (remember they are only feelings and cannot hurt you)
4. distract yourself during a attack by focusing on something else, like counting backwards etc (this will help take your mind off the horrible feelings until they pass)