Panic: Top ten tips for coping
Do you suffer from panic attacks for no apparent reason? Your first port of call is to check if there is a medical reason. If there isn't a medical problem you can learn ways of helping yourself. Here are Brook Creative Therapy's top ten tips for coping:
1. Recognise that panic is the body's normal response to coping in extreme conditions. Your symptoms are normal and natural and you won't die from them.
2. Notice what is happening in your body and say it to yourself. 'My stomach is turning over from the adrenaline. My heart seems to be beating faster. My chest seems tight.'
3. Think positively. 'In a few minutes when the adrenaline has gone out of the bloodstream things will return to normal.'
4. Breathe deeply. Put one hand at the top of your chest and the other on the diaphragm (at the bottom of your rib cage). Practise deep breathing to get the lower hand moving, filling your lungs with fresh air
5. Conquer any self-blame. If your body decides to panic there is nothing you can do to stop it.
6. Wait patiently until your hands stop shaking and your face returns to a normal colour. Adrenaline's natural reaction is to increase blood pressure in the hands (for fighting), the feet (for flight or running away) and in the face (for screaming when attacked?).
7. Learn relaxation techniques and use them on a regular basis. Tense and relax each muscle group in turn until your whole body is relaxed.
8. Be aware of your intake of food and drink that can make panic more likely: avoid too much coffee, cola or other drinks high in caffeine such as energy drinks.
9. Prepare your mind and body for bed. A leisurely bath, relaxing music, a calming book can all help.
10. Settle down with a warm drink (a milky drink is one option). Hops have a natural ability to calm the mind ready for sleep. (Remember, though, hops in alcohol - beer - may have the opposite effect!) Buy a calming product containing hop extract from the healthfood shop or make yourself a drink of Horlicks.
If you would like further help with your emotional issues, give us a ring on 01788 541 937 or send us an email: brookcreativetherapy@gmail.com
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