Answers about PanicWhat will I tell people? Q. I had a panic attack and I was unsteady on my feet and I couldn't swallow. How can I explain myself to people? How can I explain how I am feeling at this time? A. First of all, are you sure that other people actually noticed anything - or noticed as much as you think they may have seen?
Most people, other than perhaps very close friends, are not very perceptive.
Secondly, I usually suggest to people that they avoid calling it a 'panic attack' but rather minimise its apparent importance by describing it, to yourself and to others, as ‘a funny turn’ or some such trivialising name. The key thing with panics is to learn to manage them quickly so that you do not build up a stock of memories of having panicked. In doing this a trial and error approach is called for – you need to discover what works best for you. Definitely start with physical methods - relaxing muscles and breathing methods. Check the panic section. Your focus on what others may be thinking or noticing is very common. And yet it is more important to devote your attention to discovering what will reduce the symptoms before they have had a chance to reach the stage they did with you.
Your brief description suggests two possibilities, which not necessary mutually exclusive. (1) The difficulty in swallowing is likely to be something called 'globus hystericus' or a lump in the throat caused by excessive fear and (2) the unsteadiness may be due to inadequate breathing - possibly a degree of hyperventilation. Both are very common. And both respond well to breathing methods especially Buteyko Breathing.
Will the Panic ever stop? Q. I have been suffering from severe panic attacks for a year now. I have attended counselling and have visited a Chinese doctor.....who prescribed natural herbal drink, adding that my anxiety was caused through an in-balance of the liver and kidneys. Will the panic and anxiety ever stop...and is solely down to me to amend this problem? A. I can imagine what's behind your final comment! At times it does seem like there'll is no end to the panic feelings. And I'm not going to offer platitudes such as 'it will sort itself out in time' as that is not necessarily the case. The various complimentary medicines can alleviate some symptoms. And can help prevent damage to the internal organs.
But, as you will have read from the website, panic is a delayed response to stress and is fuelled by the on-going fear of the next panic. Counselling, alone, can be can helpful. But unless it provides you with practical strategies to handle the panics it is not enough. To answer directly - the panics are unlikely to stop... of their own accord... BUT... You can learn to manage them and this will undermine their recurrence - leading to freedom from them. Because this is one area where passively waiting is certainly not the answer. Nor is passively putting yourself in the hand of therapists. You do need to act. Follow-up question: Q 2 Thank-you for replying so soon. I have found the web-site most useful and reassuring. When Adrenaline is not flowing, I feel very confident... but like so many others when it does flow the confidence goes! I am determined to beat this. I feel angry that I have allowed myself to get into this state. I do wonder at times what caused it... I have had stress before, and not suffered from these horrible side-effects. Now I do!! Does diet (cutting carbohydrates) help?... or is this just a fad? I am aware a lot of the work (nearly all of the work ) is down to me, the doctor tried to pump anti-depressants down my neck... I refused as I am not depressed. I just suffer from anxiety and stress. A 2 Imagine a glass of water - half full - that's a person's typical stress-accumulation. As long as it doesn't overflow we feel we are coping - even if, in reality, the level is a bit too high. But when things happen too fast, one after another, our coping ability gets a bit frayed. That's when the 'glass' is overflowing. That's the panic experience. Even after the cause of the overflow has passed our fearful anticipation of another panic prevents the level dropping - we're into the panic habit! That sounds like where you are currently. The level is up to the rim and maintained there by your (quite understandable) fear of panicking.
Diet can be involved... First of all ensure it's balanced - wide variety of foods and avoid becoming faddish. Cut down on and slowly eliminate caffeine - it hits the adrenals hard. Take at least 2 weeks to cut down. Go easy on sugar-rich foods - they also indirectly over-work the adrenals. Finally..... Get a good relaxation tape - check it before you buy - some of the accents can be very off-putting when heard the 10th time!!! Relax about twice a day. (Follow-up question 2) Q 3 Thanx for your kind words. I will reply in Two weeks time. You certainly hit the nail on the head. Over the past year it has been one thing leading to another. First of all my (relative) died, I then got married, then fell out with my (relative) and this problem has still not been eradicated), I then bought a house, etc. etc. All this in the space of 12 months!!! I don't think there is anything left to do!!! A 3 Yes, sounds like a typical set-up for a panicky period And... Having a rationale for it will certainly help by demystifying the thing! Good luck Is this Claustrophobia or not? Q. I have worked for the same company for (__)years. (__)years ago I was promoted to ___. This was a very stressful position with a lot of responsibility. After about 1 year I felt that I could take no more pressure as I had begun having panic attacks and feeling that I did not want to leave the house although I did have anxious feelings while at home.
Since the promotion I have gradually developed a need for a fan to blow on my face constantly while I am at work and at every possible moment I must have the window open. I just feel that I constantly need fresh air and have convinced myself and others that I am always hot.
I dread going into shopping centres and shake and go light headed until I get out. I have to build myself up to go shopping and will not go anywhere without my husband. I had to run out of meetings at work because I thought I was going to pass out. I asked my manager to de-mote me to see if the symptoms would get better but they have not. I do not enjoy going out and always worry in case it is too hot or there are too many people. I will never walk into or sit in a room full of people. Do you think I am suffering from claustrophobia? A. Sounds more like panic attacks, from what you've described, possibly brought on by the promotion. (Were there other stressful events in your life over the 6-12 months prior to the promotion?) The fan/temperature thing is likely to be the body's thermostat mechanism being thrown out of kilter by the on-going stress response, too.
Same with the inability to be in a meeting - you probably are continually monitoring your physical and mental state while in meetings and thinking 'I hope I don't have to leave etc.' Same with the being in public places. So, the important thing is "what to do about it?" My suggestion is begin treating it as if it is the Panic Habit that you've got into. Use whatever help you can. A few sessions of counselling with a good listener (not advice-giver) would help too - BUT only to get things off your chest and into perspective.
Then you have to begin changing your habits of thinking, acting, and feeling. The panic pages on this site will help you get started. Also the book 'Feel the Fear and Do It Anyway' is excellent – and compliments the material on my site rather than contradicts it. Finally... 1. Panic is very common - it's just that many people are highly skilled at concealing their symptoms. 2. It is a habit you've got into - and you can work your way out of it. 3. It is not an illness! 4. With persistence you can beat it. My first panic while flying
Q. "I had my first claustrophobic panic attack on a "small" 6.2 feet ceiling, 2 seats each side, very narrow aisle, fully booked commercial plane yesterday. I have been on these planes many times before without problem. It happened in 30 seconds. I was amazed. Two minutes after sitting down I suddenly HAD to get off, and I did. After about 5 minutes just outside the plane door, I got back into my seat, scared *****, but convinced I had to deal with this. I was 1000 miles from home on Sunday and I had to work Mon. I read intently, and was annoyed with everyone who closed their shades or walked by in the incredibly narrow aisle, but I survived. Horrible! Any suggestions as to what type of treatment is best? What medicine hypnotherapy/desensitisation should I consider? A. Sounds like you had a panic rather than a claustrophobic episode. (This could quite easily develop into a fully fledged flying phobia - but treat the panic and you'll soon be comfortable flying again, I'd say). Panics often occur as the result of a period of fairly intense worry or stress or disruption of one's lifestyle. Start using the web pages to deal with it. Anxiety Attack Symptoms Q. "I am a 17 year old male who may be experiencing symptoms of anxiety attacks. I had previously conjectured that these adrenaline induced destabilizations were caused by a lack of oxygen brain damage or an exposure to some toxic substance. I have underwent a series of tests and they have facilitate negative results when searching for toxins, brain damage, or deficiency in oxygen, an imbalance in blood sugar, or seizures. The only thing that has not been ruled out is sleep apnoea. I occasionally have feelings of discomfort in the morning, when I true to remember things or when I am under a great deal of anxiety. It could be that the uneasiness in the morning is the result of a self induced headache, lack of sleep or the expectancy of having one. I would like some more information about anxiety disorders and if they can cause a disturbance in trying to recall things and thought. thank you A. From your email it sounds like you are working very hard to identify a name for your situation/condition. Understandable - if we have a name we have an explanation - and hopefully a solution. I'd keep it simple, though. It's then easier to know what action to take. And I believe that it is action - rather than diagnosis or treatment - that is needed for dealing with anxiety states. When we experience anxiety we temporarily enter a short-term state commonly called Fight or Flight. If the anxiety episodes are frequent they merge and we are in a chronic (i.e. ongoing) state of Fight or Flight. This can lead to a 'Freeze' state in which we become so paralysed by fear we are afraid to do anything. Then there is the huge loss or vitality/energy. On-going anxiety drains us of energy - and soon it can get to the point where we feel more tired on waking than before sleep. The symptoms you mention (memory, distraction, lack of concentration, etc.) can be related to anxiety states - and, of course, to other things. It sounds like you have done the rounds of the specialist tests with (happily) negative results. Rather than spend further time and energy looking for experts to tell you what is going on - or to diagnose you - I'd suggest that you may achieve more by taking action to reduce the anxiety, first. And remember that there are different levels of anxiety/stress - the obvious one is where you are aware of worrying about things - less obvious is the anxiety programme which 'runs in the background' - the underlying uneasiness or the refusal to think about certain things. These affect us more powerfully than the worrying we are consciously aware of. Use the Writing Freely method to deal with the background programmes. Take action to slowly (at first) reduce the more uncomfortable symptoms. Use the tips on to get started. Email me directly if you want further suggestions. And just decide that you're going to beat this one - and learn from it. | 
