| Panic Attacks | ||
ARE YOU SUFFERING FROM PANIC DISORDER? If you experience four or more of the following symptoms at least four times a month, you may be suffering from panic disorder and should see a doctor immediately:
Even if you have suffered one attack that has left you with a persistent fear of another one for a period of one month, put yourself out of your misery and talk to a professional.
Free Yourself From Fear Panic attacks that disrupt your life could signal a bigger problem. Learn how to recognise the signs ..... You're having a perfectly ordinary day when suddenly your heart begins to pound. You try to ignore it, but you realise you've worked up a small sweat. You try to figure out what's crashing about in your head - - then decide it's not a big deal. But the ship-in-a-storm feeling just won't go away. Are you having a heart attack? Chances are, you're having a panic attack. Also known as panic disorder, it is affecting more and more people. It affects some 3 to 5 percent of the population, and starts occurring from late adolescence to early adulthood, although children can suffer from it too. More women than men tend to get panic disorders. It is thought to run in families, but it can also be a 'learnt' behaviour. You can set yourself up for the condition if you continually place yourself in situations where a panic-driven atmosphere is the norm - on a stock exchange trading floor, for example. When Anxiety Hits An attack can last anything from a few minutes to hours. Sufferers describe a number of symptoms, including heart palpitations, shortness of breath and sweating, to chest pains and an over-whelming fear of dying. Such is the severity of a panic attack that sometimes episodes have been misdiagnosed as epileptic fits. Anything can set off a panic attack - from traffic noise to the ringing of a phone. And the outcome of an attack varies from person to person. One attack is enough to keep some people house-bound as they fear crowds. Others choose to stay in because they are embarrassed about being out of control in a public place. Panic disorder for many people is built up over a series of unresolved stresses. It may also be the symptom of a health problem. Temporal lobe dysfunction, an abnormal heart rhythm, and hyperthyroidism or drug effects can also trigger panic attacks. The common culprits however, tend to be caffeine, alcohol, cocaine and other drugs. Keeping Emotions In Check For a proper diagnosis, you need to see a doctor. Your endocrine glands will be checked to monitor hormone output, which is frequently the loose cannon causing all the havoc. Your doctor may then prescribe drugs like Prozac and Xanax to curb the attacks. These drugs have been proven effective in the treatment of panic disorders and are the first line of defence for most sufferers. Although the drugs can help by keeping you together for the most part, patients are advised to work on strategies for facing an attack.
Cool It! First thing to do in a panic attack: Calm yourself. Check out some tried and tested calming methods in our article.
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You Getting All Nervy And Stressed Out By Your Hectic Schedule That You
Can't Seem To Think Straight Anymore? Don't Fret. Here Are Some
Sure-Fire Ways To Recharge And Get You Fighting Fit Again.
1 CUT DOWN ON STIMULANTS That means cigarettes, alcohol, coffee, ea and caffeinated soft drinks. A panic attack doesn't need more fuel. Switch to decaffeinated drinks and herbal beverages. 2 SLOW BREATHING When you feel an attack coming on, lean forward with your arms resting on your knees, drop your shoulders to relax, and breathe slowly, in through your nose and out through your mouth. If you are feeling faint, position your head between your knees. Many swear by breathing into a paper bag - apparently carbon dioxide helps. 3 TENSE AND RELAX Sit back in a comfortable position. Take your time to visualise yourself in a place free of fear and anxiety. Then stretch your arms above your head and point your feet. Stretch out for seven seconds and then relax for 15 seconds. You can vary this in many ways and do it at your desk without looking weird! 4 CREATE A DEFENCE RITUAL Spray ice-cold mineral water on your face. Calm your hands and arms with gentle strokes of cold aloe vera gel. Stroke your neck and shoulder muscles in slow rhythmic motions. Even the simple ritual of preparing a hot drink can be calming. Some people iron clothes - any repetitive activity will serve the same purpose. Close your eyes and talk yourself 'down' with positive affirmations of courage and strength. 5 GET ENOUGH SLEEP Your mind and body need adequate rest especially when you are stressed, so try to prepare early for sleep. Drink hot milk or camomile tea, read something calming and inspirational and rest your mind. 6 EXERCISE REGULARLY A minimum of three to five times week of exercise is recommended. This should include a cardiovascular workout. 7 MIND-BODY WORKOUT Explore the possibilities of meditation or yoga (perhaps taijiquan) 8 GET COUNSELLING You're not going crazy, even if you feel you are. Talk to someone close to you, or to professional counsellors. The Singapore Association for Mental Health (Tel: 283-7019); Helpline: 1800-283-7019) has a support group for anxiety disorders suffers. 9 EAT SENSIBLY Cut out fats and processed foods. Eat fresh greens and white meat. Two weeks is all it takes to re-condition your taste buds for a lifetime of benefits and well-being. 10 TAKE YOUR VITAMINS The b vitamins are stress relievers, so start on a course of them. Incorporate calcium, magnesium, selenium and omega-3 fatty acids into your diet. The potassium in fresh orange juice and bananas is good for regulating the heart. Health stores have tons of natural stress cures but be on the lookout for side effects. 11 FIGHT YOUR FEAR OR GOING OUT Get out there, even if it's a 7-Eleven for a Slurpee, and to prove to yourself that a panic attack isn't going to kill you. It's hard but you can do it. 12 DISCOVER SPIRITUALITY Join a religious community for regular prayer or take up some other activity that helps you accept that at the end of the day, you're not in charge anyway. Relieve yourself of your own anxieties.
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