DO NOT DELAY IN SEEKING MEDICAL HELP

SEVEN years ago Sharon Sexaine had her first panic attack.

She was 29 and her family had been going through a trying time.

“I remember one day, all the pressure that I had bottled up inside me just exploded. I was at home and began to shake uncontrollably, breathed heavily and felt dizzy. It seemed as if the walls were closing in on me.

“It was a crazy time in my life and it was taking its toll on me. I recall going into my bedroom to be alone and feeling this sense of unease. I did not know I was having a panic attack at the time. It lasted about 15 minutes.”

Sexaine, of Johannesburg, said her condition worsened.

“The panic attacks happened regularly thereafter.

“I had to eventually go to the local clinic where a doctor diagnosed my condition.

“I was then admitted to hospital where I had to see a psychiatrist. I suffered with major depression and had lost a lot of weight.”

She said she did not have a panic attack in public.

“When I felt overwhelmed I went to a quiet area and tried to control my breathing. I did not want anyone to see me like that.”

Sexaine, who is single, is currently working in telesales and is on chronic medication to help her cope.

She said readers who were undergoing similar symptoms should not wait to seek medical attention.

“You must address the problem even if it means you have to go on long-term medication to get help.”

Take a time out and slow down. Slow your rate of breathing. Slow your racing thoughts. Slow your entire body, head to toe. Then slowly resume your previous activities.

Picture a relaxing scene using all your senses. Now put yourself into the scene.

If there are places available, take a stroll. If there are people available, talk to one of them.

Picture a person you trust, someone who believes in you, supports you and cares about your well-being. Now imagine the person is with you, offering you encouragement.

Recall a time you handled a similar situation well, or try to bring to mind a past success and the good feeling you experienced at that time.

Focus on the present, on concrete objects around you. Make a game of noticing details or inventing questions about every object you identify.

Count backwards from 20 and with every number picture a different image of love, something that pleases you, something that calms you. These might be images you recall from the past or those you only imagine.

Occupy your mind with an absorbing task. Plan your schedule for the day or the evening; try to recall the names of all the Clint Eastwood movies you've ever seen; plan a sumptuous meal, appetiser through dessert, and imagine yourself eating one bite of every course.

Bring to mind the image of a person you admire and imagine yourself to actually be that person. Think as they might think, act as they might act, even feel as they might feel.

Remind yourself that attacks always end. Always.

Remind yourself that panic is not dangerous.

Take a giant yawn and stretch your body, head to toe.

Get mad. Vow not to let panic win out. You deserve better.

If all else fails, take as deep a breath as you can and hold it as long as you can. Use one of the other strategies to occupy your mind. Your physical symptoms should come down and stay down. Source: Master Your Panic -

Denise F Beckfield

CONTACT NUMBERS: The South African Depression and Anxiety Group: 011 262 6396 or 080 056 7567.