How to Deal with Panic Attacks
I suffer from Panic attacks and would like to give advice to other people on how best to deal with them.
Do you suffer from panic attacks?
I have done for many years, sometimes they are so painful, it feels like my heart will explode from my chest. Many people actually think they are having a heart attack. It can be difficult for others who don’t suffer from them, and they may loose patience with you, but it is generally just a lack of understanding.
I have suffered from panic attacks for about 5 years now. There is nearly always a TRIGGER that sets it off. It could be abuse, bullying, an attack etc. Mine was abuse and that’s as far as I will go into it. Your body responds and “deals” with it in different ways and every one is different.
For me, I start shaking, and found it difficult to breathe. I can feel my heart pounding through my chest, my temperature rockets through the roof, my face is bright red, I have sweaty palms and just have this overall need to ESCAPE. The sheer panic going through my mind is awful, the psychological aspect of it, is like this impending doom- for those few minutes to a few hours (however long my panic attack lasts) I feel like the world is ending. I sit holding my chest, praying its over.
You cant always “escape” from the situation, especially if you are at work, or in a meeting. The best way is not to alert too much attention to yourself, as it may make you worse and panic even more. Remove yourself from the situation- the best excuse is to go to the bathroom.
What to do in a panic attack
If you have only a few minutes (i.e you are at work or school), excuse yourself, go to the bathroom, and take deep breaths. If you suffer from panic attacks on a regular basis, carry a paper bag with you. (NOT a polythene bag) This will be a lifesaver for you and will help enormously if you are over breathing. Take deep breaths with the paper bag over your mouth and nose and concentrate on your breathing. Shut your eyes if it helps you to focus.
If you haven’t got a paper bag, sit down on a toilet seat and put your head between your legs. This will help you if you feel faint, as the blood will rush to your head. Take a few deep breaths and try to think positive, think of a happy time or memory.
What I find comforting is taking an aspirin when I have a panic attack, with a glass of water, having a cold flannel on my face and lying down. If you cant lie down, splash your face with cold water over and over again. This will make you more alert and cool you down.
Taking a shower or a bath may also relax you, if you are at home.
Keep a diary of when you have panic attacks- this can help you see what is maybe causing them.
Think about your diet- Are you eating alot of sugar? Is anything making you overly hyper or panicky? I find hat caffeine, alcohol and high sugar foods trigger my panic attacks. This isn’t to say this is for everyone, but Caffeine sensitivity is very common, and you should think about your diet.
The doctor can give you medication if your panic attacks are severe- I’m not a doctor- but don’t be afraid to go to your doctor and ask! Be honest, a panic attack is nothing to be ashamed of. Millions of people suffer from them, and the important thing is, to remember you are NOT alone. Doctors have seen it all before, and they are only interested in helping you. I wouldn’t order medication on-line- go and have a check up and do it properly if you think you need medication, its much safer.
Finally, seek counselling if it is very bad- I am hoping to seek counselling but am not ready yet. Once you are ready to open up and face your fears, and assess the triggers of WHY you panic, then you are on your way.
I hope this has helped someone,
best wishes,
Helen Diaz
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