In the throes of a panic attack (part II)

• Managing these attacks

Last week, we discussed panic attacks (also called anxiety attacks) and we promised this week to share tips to deal with panic attacks.

Mary suffered from terrible panic attacks. Recently, she was home alone. She did not hear from her boyfriend. She felt her heart beating fast. She couldn't catch her breath. Her body was shaking. She was overcome with fear. The first thought that came to Mary was, "I am having a heart attack. I am going to die and I am in the house alone." She panicked even more. Her heart started to race faster. She started to breathe faster. She felt light in the head. Mary rushed to her neighbour. She screamed frantically. "Please take me to the doctor. Please. I am going to die."

Mary reached the hospital's emergency room in record time. The doctor told her that she was having another panic attack, the third attack in one month. There are many persons in the same situation as Mary.

Tips to deal with panic attacks

1Accept that you suffer from panic disorder. Panic disorder is an illness in which persons get regular panic attacks. These attacks arise out of the blue and hence cause great distress.

2Identify triggers. Mary soon realised that her panic attacks were triggered when she was home alone. Eventually these panic attacks were triggered by crossing a bridge or the road, speaking in public and taking the elevator. Mary also had a few episodes of panic attack when she attempted to drive on the highway.

For many persons there are no triggers and the panic attacks arise out of the blue; for others they occur when the individual is alone; feel they are in danger, eat food containing caffeine or smoke marijuana. It is important to identify these triggers.

3Identify the negative thoughts. Like Mary, many persons in the throes of a panic attack, think they are having a heart attack, going to die or going crazy. Remind yourself that no one ever dies from panic attacks. They are due to adrenaline and this causes the heart to beat faster and causes people to breathe faster.

4 Deal with your feelings. People having a panic attack often feel fearful and anxious. Recognise these feelings and try to reduce the fear and anxiety by reminding yourself that you will be okay.

5Control the body reaction. The body reaction that occur in panic attacks such as fast breathing, heart racing, and body shaking can be controlled by doing deep breathing exercises and muscle relaxation.

6Practise deep breathing. When you panic, you lose control of your breathing. Do this exercise. Breathe in deeply to the count of four. Hold your breath to the count of four. Breathe out slowly to the count of four and then pause to the count of four. Repeat this process several times during the day. Do it whenever you get panic attack.

7Seek professional help. If you cannot control your panic attacks or they are affecting your work, relationships and ability to function, seek professional help. Many persons benefit from therapy. The most effective form of therapy is cognitive behaviour therapy.

Dr Wendel Abel is a consultant psychiatrist and head, Section of Psychiatry, Dept. Of Community Health and Psychiatry, University of the West Indies, 977-1108; email: yourhealth@gleanerjm.com.