Tips for panic attacks these simple techniques can help you cope with acute anxiety and regain a sense of control

Youll know how horrible it feels when your mouth goes dry and your heart starts racing before an important presentation at work or other stressful event. Well imagine if you experienced these symptoms in addition to sweating, shaking, dizziness, shortness of breath and feeling like you were losing control for no apparent reason. And if that wasnt bad enough, your chest felt so tight you felt like you were suffocating.

If you suffer from panic attacks this scenario will be all too familiar. If not, its not difficult to imagine how terrifying this experience must be. The onset of an attack usually starts with a feeling of apprehension or loss of control. The symptoms mentioned above can then develop and lead to a full-blown panic attack, which can make the sufferer feel like they are having a heart attack or even dying in some cases.

Panic attacks can seem all the more terrifying because of their unpredictable nature. They can happen once or twice in your lifetime, or may plague you frequently. In addition, they can happen anywhere and for no obvious reason or may only be triggered by specific situations. For example, a panic attack can happen when someone who fears crowds (agoraphobia) goes out in a large crowd. Or, when someone who is afraid of flying, is stuck in a plane full of people, in turbulent weather.

Whatever the cause, it is important to learn how to regain control when you experience an attack and take steps to prevent them because while they are not life-threatening they can greatly disrupt your life and increase the risk of problems like depression developing (Goodwin RD et al. Am J Psychiatry 2004, 161 (12):2207-2214).

Conventional treatments can cause dizziness and confusion
Mainstream medicines approach to controlling panic attacks normally involves drugs like benzodiazepines these include valium and lorazepam which work by rebalancing certain chemicals in your brain. For severe attacks, benzodiazepines may even be administered by intravenous injection.

One drawback associated with these drugs is that they are only suitable for short-term use as they can be addictive meaning that when you try to come off them you can end up experiencing the very symptom you were taking them for, namely anxiety. They can also cause side effects including drowsiness, confusion, muscle weakness and dizziness.

Doctors often prescribe the drug propranolol for those who suffer from frequent panic attacks. It helps reduce palpitations and sweating but is unable to alleviate feelings of fear. In addition, it can cause side effects such as wheezing and dizziness.

Tips for Panic Attacks - Deep breathing and relaxation techniques can help you master feelings of anxiety
Regular exercise is extremely beneficial for preventing panic attacks, as it helps increase the production of feel-good chemicals called endorphins in your brain. Aim to do half an hour of exercise a day, such as going for a brisk walk or swimming, to reduce the likelihood of an attack.

Yoga is another excellent exercise for a number of reasons. It relaxes tense muscles and helps oxygenate your entire body, which helps calm your mood. Not only that, it also teaches specific breathing techniques that can help ward off a panic attack.

For example, diaphragmatic breathing exercises teach you how to regulate your breathing and breathe more deeply. They involve learning how to use your diaphragm muscles those at the lower end of your ribcage when you breathe, which helps reduce feelings of anxiety. To find out more contact The British Wheel of Yoga; Tel: 01529 306 851 or visit: www.bwy.org.uk.

It is important that you do not hyperventilate (take short, rapid breaths) during an attack, as this causes you to breathe out excessive amounts of carbon dioxide from your lungs, which unbalances the finely tuned relationship between oxygen and carbon dioxide in your body. This, in turn, makes you feel light-headed, dizzy and anxious.

The reason why sufferers are advised to breathe into a paper bag during an attack is because carbon dioxide gas is collected in the bag and then inhaled again, which helps replenish carbon dioxide levels in your body (Gorman J et al. Biol Psychiatr 2004, 56(11):862-867). So carry a paper bag around with you as a precautionary measure.

Natural measures can work just as well as anti-anxiety drugs but without the side-effects
In addition to hypnotherapy, another treatment that is proving to be successful against panic attacks is cognitive behavioural therapy (Shear K et al. CNS Spectr 2004, (6,13):9-14).

It involves challenging negative ways of thinking, allowing you to cope more effectively with situations that would normally make you feel anxious and uncomfortable. If you are interested in seeing a hypnotherapist or cognitive therapist then speak to your doctor about the possibility of getting a referral.

St Johns wort reduces the risk of panic attacks by helping to maintain the correct balance of chemicals in your brain. For example, it helps boost the production of a calming, mood-enhancing brain chemical called GABA levels of which have been found to drop during an attack (Goddard AW et al. Am J Psychiatr 2004, 161(12):2186-2193).
Inositol, a compound related to the B-group of vitamins, has also been used successfully to relieve anxiety and panic attacks. In double-blind trials, doses of 2 to 4 grams three times a day, were found to control such attacks as effectively as drugs but without any side-effects (Am J Psychiatry 1995;152:108462; Psychopharmacol. Bull. 1995; 31: 167-75).

Hypnotherapy Can Provide An Excellent Way Of Helping You Cope When An Attack Strikes
Dorothy, a 42-year old housewife from Edinburgh suffered from chronic panic attacks for over 15 years. Every time she had a panic attack she would start shaking and crying and experience severe chest pains that made her feel like she was going to die.

She had consulted numerous doctors over the years and was treated with almost every anti-anxiety medication available. Yet while the drugs she was prescribed were normally effective initially, after a while the panic attacks always returned which left her feeling more desperate than before.

Fortunately, she came across a broad-minded doctor who thought she might benefit from a complementary approach. He recommended hypnotherapy, a treatment that works by relaxing the patient and strengthening their control over the physical symptoms experienced during an attack. After just three sessions, Dorothy noticed a considerable improvement, as her attacks became less frequent and less severe.

After another seven sessions, her symptoms improved further still, and more importantly, she was also able to come off her medication altogether under her doctors supervision. Instead she began taking 300mg of St Johns wort three times a day for several months. She is now completely well and has not suffered an attack in the last two years.

Dorothy says: The attacks were terrible and so frightening. I am glad I found a treatment that works for me. If I feel that things start getting worse for some reason, I go for a session or two of hypnotherapy and that usually resolves matters.