Page 26 - (DK) Home Doctor: Providing practical advice on home treatments

24 COMMON CONDITIONS: GENERAL SYMPTOMS

Panic attacks

Panic attacks are episodes of intense fear with unpleasant physical symptoms that usually occur without any
outside threat being present. You may be short of breath or breathe rapidly (hyperventilate) and suffer from
sweating, dizziness, nausea, numbness, chest pains, or palpitations. Attacks may be linked to anxiety, stress,
depression, a phobia (such as fear of flying), or taking stimulants or drugs, but symptoms can develop for no
apparent reason. Although the attacks usually pass quickly, fear of having them can interfere with normal life.

See also Stress, pp.20–21; Feeling depressed, pp.22–23; Palpitations, p.105.

See your doctor first
PRACTICAL TECHNIQUE
Make an appointment to see your doctor to
check that your symptoms aren’t due to a Rebreathing into a paper bag
more serious illness such as heart disease. Rapid breathing during a panic attack lowers carbon
dioxide levels in your blood, making you feel dizzy
and faint. Rebreathing from a paper bag, held loosely
over your mouth and nose, will help restore carbon
What you can do yourself dioxide levels. Cup your hands
over your mouth and nose
Take the following steps to calm yourself quickly if you don’t have a bag.
and help you cope with future attacks.
● If you are hyperventilating, try rebreathing into
a bag (see PRACTICAL TECHNIQUE, right).
Using a paper bag
● When you feel symptoms developing, focus
Breathe in and out into
steadily on something happening near you the bag about 10
or on what someone else is saying, rather than times, then breathe
concentrating on your own feelings. Remind normally for 15
yourself that, although your symptoms are seconds. Continue
unpleasant, they cannot harm you and will pass. until your breathing
slows down.
● Try not to avoid situations in which you are
prone to attacks. If you start to confront them,
your symptoms should begin to fade and you
will begin to regain your confidence.
PREVENTION
Preventing panic attacks The
Seek further medical advice following lifestyle changes and techniques can help
prevent or at least minimize panic attacks.
Arrange to see your doctor if:
● Practice deep breathing and muscle relaxation
● The above measures do not help exercises (see PRACTICAL TECHNIQUES, pp.20–21) and
● Your panic attacks are becoming more use them whenever an attack is about to begin.
frequent and/or are interfering with your life ● Too much caffeine may trigger attacks, so reduce
your intake of caffeinated drinks. Cut down on alcohol
and smoking and don't take recreational drugs.
● Eat regular meals to keep blood sugar levels stable
and prevent symptoms such as lightheadedness.
● Exercise regularly to boost general well-being.