Managing panic attacks

UNFORTUNATELY, the events of life are not always presented to us in neither an acceptable nor palatable manner, and therefore, we are sometimes left with little or no choice to push our panic button to seek help. Pushing our panic button for the most part, exacerbates an already troubling situation, which often leads to panic attacks and other lifestyle ailments.

Managing one’s own circumstances of panic can be extremely delicate depending on the gravity of the situation, as panic attacks are described as unexpected and intense bouts of fear and anxiety.

According to US-based psychologist David H Barlow of Boston University who has conducted extensive research on understanding and treating panic and related disorders: “Panic attacks result when our normal fight or flight responds to imminent threats including increased heart rate and rapid breathing.” Through his in-depth research, Barlow, together with his team, developed an integrated theory of anxiety disorders, which suggest, that certain events must occur to develop panic disorders which include a generalised biological vulnerability towards anxiety leading us to overreact to the circumstances surrounding daily living; a generalised psychological vulnerability to develop anxiety caused by early childhood learning that portrays the world as a stressful place; and a specific psychological vulnerability in which we learn in childhood that some situations are dangerous whether that is true or not.

Because individuals share different experiences regarding panic, some useful tips are advanced to assist generally –start by breathing deeply as the best approach in working through a panic attack is to focus on your breathing. Always be alert and focus on the sensational changes in your body, and remain calm. Attempt to identify the physical symptoms of panic attacks, as they can come upon you suddenly; seek out the things with the potential to trigger stress, as panic attacks are influenced by stressful events…such as the loss of a loved one and/or relationship issues.

Attempt at all times to manage your stress levels by engaging in activities such as meditation, exercise, walking, riding and swimming just to name a few. Avoid stimulants such as nicotine products and caffeine, particularly if you’ve had panic attacks in the past.

If, however, your panic experiences are becoming unmanageable, it is advisable to seek help as soon as possible. Begin by finding a mental health professional who practises cognitive behaviour therapy (CBT –which is designed to train one’s thoughts and behaviours to support you, as opposed to your problems).

Identify situations which trigger panic attacks… make a list of the kinds of situations that influence panic attacks. Sharing your problems with a relative and/or friend who you can confide in, has proven to be excellent in garnering support. Also, have a conversation with your doctor about prescription medications. Scan your family history, as research has shown that panic attacks and anxiety disorders can be traced through family generations.

Because the challenges of life cannot be avoided, it is best to maintain an open mind about the probability of both negative and positive outcomes, which would greatly minimise occurrences of panic.

Sandrine Rattan is a communications/ branding consultant, author and president of the International Women’s Resource Network (IWRN), thecorporatesuitett@gmail.

com or intlwomensresourcenetwork@gmail.

com or 238-0318.