MANAGE A PANIC ATTACK AND SOOTHE YOURSELF
If you suddenly find your heart racing and your breaths becoming shallow, it can be terrifying. With many of us now feeling more on edge, Emma explains how to calm yourself in a crisis
Panic attacks are frightening. I have had clients go to A&E believing they were having a heart attack, and others who would curl up in a ball on the pavement unable to move. They are not “all in your head” – the physical symptoms are very real, incredibly scary and, at times, physically painful.
SLOW YOUR BREATHING
You can be having a good day and suddenly find yourself unable to catch your breath, paralysed with fear. When you can’t breathe, you understandably try to get more air in your lungs – but you end up taking in too much oxygen, so your body fails to hold the amount of carbon dioxide you require, leading to hyperventilation. Balance your breathing by using the 4-7-8 method: inhale through your nose for a count of four, hold for seven, then exhale through your mouth for eight. This distracts you while you concentrate on your breath, and stabilises the amount of carbon dioxide and oxygen in your bloodstream. If you find this difficult to remember in the moment, try to hold your breath for 15 seconds.
BE MORE PREPARED
If you often have panic attacks, write a few lines about what helps on a piece of paper, and carry it with you, or order a card from Stick man communications. co.uk, which has products for disabilities. Then, if someone stops to help, you can direct them to what you need, whether that’s reminding you to slow your breathing, or distracting you by chatting. Clear thinking can feel a challenge during an episode, but remind yourself that it will pass, it is not life-threatening, and that everything will be OK.
ASK FOR HELP
Prevention is key, so practise breathing techniques, meditation and exercise in your spare time, as all of these have been clinically proven to reduce panic attacks. Acupuncture has also been shown to have a positive impact, so explore these options to try in the future. If your panic attacks are beginning to impact significantly on your life, speak to your doctor, as they can refer you for Cognitive Behavioural Therapy (CBT), which is proven to be a very effective treatment for this condition.