Panic attacks are extremely frightening. They seem to come out of the blue, strike at random, make people feel powerless, out of control, and as if they are about to die or go mad. Many people experience this problem, but many also learn to cope and, eventually, to overcome Panic Attacks successfully.

A panic attack is an exaggeration of the body’s normal response to fear, stress or excitement. When faced with a situation seen as potentially threatening, the body automatically gears itself up for danger, by producing quantities of adrenalin for 'fight or flight'. This would have prepared our cave-dwelling ancestors to fight or run away from danger, but it’s much less appropriate to the stresses we encounter today.

Adrenalin has the following effects on your body:

• muscles tense up
• difficulty breathing
• breathing becomes faster to take in more oxygen, which muscles need to help them transform sugar into energy
• racing heartbeat
• blood is diverted to the muscles, away from areas that don't need it, so you become pale
• dizziness and light headedness
• digestion slows down and salivary glands dry up, causing a dry mouth
• your senses become more alert; the slightest sound or touch provokes a reaction
• sweating increases.
• terror and feeling paralysed
• trembling, shaking and sweating
• pins and needles in fingers and toes

These reactions can occur in a matter of seconds.

But, just so as if to keep you on your toes, Panic Attacks can also come out of nowhere and have no apparent link with fear, stress or excitement. They could be linked to a sound, a smell, a voice, a picture, a scene, a location.... You need to identify your own triggers.

The good news is that by learning simple techniques as well as learning to control and change your thoughts, panic attacks can be completely controlled. Alix Needham can help you to do this, teaching you all the practical techniques you need to know in order to recognise a panic attack as it arrives and practise the right relaxation and thinking patterns to put you in control.

Tips & Advice

Practise Deep Breathing and be consciously aware of breathing into your stomach rather than just into your chest.
Reassure yourself that even if you experience any of these symptoms that everything is going to be OK.
Practise deep relaxation by taking time out on a regular basis to listen to gentle calming music or practise relaxation techniques.
Take up meditation to help you to still your mind and slow down any racing thoughts.
Seek qualified help if this problem persists. It will put you back in control of your life and everyone can succeed in overcoming panic attacks.

Where to find out more....

• NHS Choices - Panic Disorders
• NHS Choices - Panic Attacks
• No More Panic
• BBC Anxiety and Panic Attacks