How to beat panic attacks
by Rosalind Ryan, 06 August 2002, Daily Mail

Panic attacks are said to be on the increase, particularly among women. So what can you do to control an attack, or even prevent one occuring in the first place?

Cognitive Behavioural Therapy

'Cognitive Behavioural Therapy (CBT) is the treatment of choice at the moment,' says Stephen Garsid from the National Phobics Society. 'It is based on the idea that your attacks are triggered by negative thoughts and negative behaviours. It tries to end the cycle of panic.'

During your sessions you will be taught to identify your fears and recognise your symptoms during an attack. The next time you have an attack, you should be able to understand that you are not going to die and this is merely a normal reaction to the situation you are in. 'CBT teaches people to be more rational,' says Stephen.

You may also undergo exposure therapy to the very thing you are afraid of. If you were afraid of going on the underground trains, for example, you would start by visualising yourself on a train to identify your fears. Once you have learnt to control your fear with this technique, you may move on to actually getting on a train and learn how to cope with your feelings in the real situation.

Most patients will have between eight to 14 sessions and will have one session a week. Contact the National Phobics Society on 0870 7700 or visit www.phobics-society.org.uk for more information.

Medication

If you choose to visit your doctor for help with your panic attacks, they may suggest some form of medication. 'Your GP should offer simple reassurance and advice,' says Dr Hallstrom. 'A good doctor will spend time to take your complaint seriously.'

Your doctor may prescribe several different types of medication. The first type are Beta Blockers. This is a medicine that slows your heart rate down, which avoids the palpitations during a panic attack and helps you control your symptoms.

The second type is tranquillizers like Valium. 'These are very effective, but if people keep taking them they can become less effective. You could also become dependant on them,' warns Dr Hallstrom.

The third type is anti-depressants such as Prozac. Again there are possible problems with this type of medication. Dr Hallstrom says, 'It does reduce anxiety but unfortunately it can take some time to work, so you will feel worse for the next few days - not the sort of thing you need to treat panic attacks.'
Dr Hallstrom warns that medication may help control your symptoms, but it may not work on the real trigger for your panic attacks. 'Medication will reduce the symptoms but not the avoidance of situations,' he says. He suggests a combination of medication and therapy to fight your panic attacks.

Change your diet

Simple changes to your diet could also help you control your panic attacks. Well known stimulants like tea, coffee, smoking cigarettes and drinking alcohol can all make your symptoms much worse during an attack. If you try cutting them out of your diet, you should see some improvement in the severity of your attacks.

But do not cut them all out immediately. 'If you give up something like smoking when you are trying to cope with panic attacks, it can make them worse,' warns Dr Hallstrom. He recommends giving stimulants up gradually so your body does not undergo too much of a shock.

Recreational drug use can also have an affect on your symptoms. Stephen Garsid from the NPS says the number of young people suffering from panic attacks has increased, possibly due to using amphetamines or other stimulant drugs. He says cutting out the drugs will have an impact on your panic attacks.

Hypnosis

Experts all agree that learning some relaxation techniques and breathing exercises will help you control your symptoms. One relaxation technique that is gaining popularity is hypnosis.

During the day, your body naturally goes into a state of altered awareness - where your brain subconsciously relaxes - for about 20 minutes every one and half hours. Hypnosis recreates this state of relaxation so your therapist can suggest ideas to your subconscious that will help you gain control of your life in your conscious state.

Samuel Bernstein, a hypnotherapist and counsellor from London, says 'During therapy I try to find out the what, where, how and why of the patient's fear. The subconscious knows where the fear is, even if you are not consciously aware of it.'

During your sessions, the therapist will take you into a state of relaxation and then ask you to imagine yourself in the stressful situation that could trigger a panic attack. The therapist will then suggest to your subconscious that you are in control in that situation and you have no fear. 'Once you learn that you can control the fear, it takes away the fear of the thing itself,' says Samuel.

Herbal supplements

One of the most popular herbal treatments for anxiety and panic attacks is Valerian.

Nick-named 'nature's tranquillizer', Valerian is claimed to calm the nerves without the side effects of orthodox medication. It is used to promote sleep and is especially renowned for nervous tension and nervous overstrain.

The National Phobics Society conducted a study into its effects in 1997 and say the results show it could help panic attacks.

The study found that 66 per cent of the volunteers said valerian helped reduce their symptoms and 65 per cent said they would continue to use it to treat their anxiety.

The amount of valerian to take will vary according to how severe your symptoms are, but the British Complementary Medicine Association recommends soaking two teaspoons of the chopped root for 8 to 10 hours in cold water and sipping throughout the day. If you are also taking sleep-inducing drugs, do not take valerian.

If you want to learn more about anxiety and panic attacks, experts also recommend reading a few self-help books to help you understand and control your symptoms.

The most highly recommended was Self-Help for Your Nerves by Clare Weekes, £6.99 from Harper Collins, and Living with Fear by Isaac Marks, £14.99 from McGraw-Hill Publishing Company.