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Mind troubleshooters: panic attacks
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Panic attacks are very frightening, and can seem to happen for no reason, but they are actually fear of fear. The panic is a reaction to physical sensations in the body, connected to being afraid, to which the person has become sensitised. These natural responses are triggered by adrenalin, and set up a feedback loop.
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One in three people can expect to have a panic attack at some stage. It's common for healthy, young adults to have occasional panic attacks.
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Attacks may be unpredictable and frightening, but they are not harmful or dangerous.
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An attack come on quickly and usually last for between five and 20 minutes, although this may vary.
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You may be more prone to panic attacks if you have depression or anxiety, asthma or diabetes, are taking stimulants (such as amphetamine or caffeine) or withdrawing from tranquillisers.
What happens during a panic attack?
How your body may react
How you may feel
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absolutely terrified
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that the world is going to end
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that you are going to die
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'unreal' or cut off from the world
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that you are going mad
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a sense of impending doom
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First aid for panic attacks
Rapid, shallow breathing can make you breathe out too much carbon dioxide, which may cause, or worsen, your symptoms. If so:
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Ten tips to prevent panic
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Reduce your exposure to unnecessary stress. Find ways to express your needs and assert yourself more successfully.
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Change your lifestyle. Take regular exercise. Avoid stimulants, such as cigarettes and alcohol. Eat regular meals and avoid processed foods and drinks, to keep blood sugar levels stable.
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Don't bottle up your emotions. Find someone to confide in, such as a family member, friend or counsellor.
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Develop coping strategies. Look into cognitive behaviour therapy, or other talking treatments; consult self-help books; ask about anxiety management courses.
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Join a support group. This allows you to share feelings and discuss strategies.
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Learn to breathe from your diaphragm. With hands on stomach, slowly breathe in through your nose while counting to four. Your stomach should rise (not your chest). Breathe out, to a count of four, and your stomach should collapse. Repeat four times.
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Learn a relaxation technique. First close your eyes and breathe slowly and deeply. Locate any areas of tension and imagine the tension disappearing. Then, relax each part of the body, bit by bit, from the feet upwards. Think of warmth and heaviness. After 20 minutes, take some deep breaths and stretch.
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Focus on the positive aspects of your life. If you feel an attack coming on, try to distract yourself with a pleasurable task.
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Don't depend on others for reassurance. Tell yourself you're not dying or going mad. It's better to rely on yourself and your own coping strategies.
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Accept and face your feelings during an attack. They will become less intense.
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How to find out more
British Association for Behavioural and Cognitive Psychotherapies
tel. 0870 443 5252
web: www.babcp.co.uk
First Steps to Freedom
advice line: 0845 120 2916
web: www.first-steps.org
MindinfoLine: 0845 766 0163
National Phobics Society
tel. 0870 122 2325
web: www.phobics-society.org.uk
No Panic
helpline: 0808 808 0545
web: www.nopanic.org.uk
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Further reading
How to cope with panic attacks (Mind 2006)
How to increase your self-esteem (Mind 2006)
The Mind guide to managing stress (Mind 2006)
The Mind guide to relaxation (Mind 2006)
Understanding anxiety (Mind 2006)
Understanding phobias (Mind 2004)
When panic attacks (book and audio CD) A. Tubridy (Newleaf 2003)
ISBN 9781903567319
First published by Mind 2002
Revised edition © Mind 2007
No reproduction without permission
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