PANIC
Panic feelings are common. Nearly everybody, at some time
or another, has felt overwhelmed by feelings of being afraid,
sometimes for no very good reason. But at times these feelings
can begin to happen quite often. If panicky feelings are
preventing you from being able to do things that you want
to do, or are making your normal life difficult, then it
is time to learn more about them and how to control them.
One aspect of being panicky is usually a feeling of being
unable to control your reactions. However, with some practise
in methods of managing the feelings, it is possible to become
quite good at controlling a panic. Once you are no longer
frightened that you will be unable to cope with a panic
it is less likely to happen in future.
WHAT IS A PANIC?
Panic feelings are simply an exaggeration of the
normal reaction of the body to a fearful situation. One
way of thinking of them is as the body giving a ‘false
alarm”. Think of what happens if you have a near miss
in a car accident. Or consider how you would react if you
thought you heard a burglar in the house at night Your heart
would pound, your palms feel clammy, and you might feel
a knot of fear’ in your stomach. If you are going
to an interview for a job , you might have butterflies in
your stomach and your throat might feel dry. These are examples
of the body’s fear reactions. They are normal, and
useful, because they gear us up for action.
Though they are not pleasant feelings, we know why they
happened. and once we know that everything is all right,
we calm down again. The problem comes when the fear reaction
happens for no apparent reason. To experience intense feelings
of fear without knowing why, can be very worrying indeed.
If you don’t understand what is happening, it is quite
easy to imagine these are signals that there is something
seriously wrong with you. All that has actually happened
is that your normal fear reaction has become oversensitive.
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WHY DO PANIC FEELINGS HAPPEN?
Fear reactions do occasionally happen for no good
reason. This is perhaps more likely if you are very tired
or under a lot of stress. However, the most important thing
that makes a panic is not the fear reaction itself. After
a fright in a car, you calm down, you know the danger is
over. The difference in a panic is that you worry a lot
about the feelings. Instead of telling yourself that you
are safe now, you wonder what is wrong with you. You may
also begin to wonder about what will happen to you in the
long term, or whether you will ever get better. These are
very frightening thoughts. They actually keep the panic
going and make it worse.
Once you have had a panic, you will probably be warned
about the possibility of it happening again. Once that happens,
you are on the lookout for slight changes that may indicate
there is something amiss. In fact, you become an expert
at detecting the normal changes in your body which are usually
ignored. Of course, once you begin to imagine that something
may be wrong, you become a bit frightened, triggering the
body’s fear reactions anyway. This vicious circle
quickly builds up to a panic!
You can see from this that the greatest part of what makes
up a panic is that your thoughts get out of hand and run
away with you.
CAN PANIC FEELINGS HARM YOU?
No. No-one can die of fright, and panic attacks cannot send
you mad, although temporarily you may feel unlike yourself.
Though panic feelings are unpleasant they cannot in any
way harm you, or damage vital organs. The feelings themselves
are quite normal. It is just that they are happening in
an ordinary situation rather than in a dangerous or frightening
one.
GUIDELINES FOR HANDLING PANIC FEELINGS
It is important to understand what is happening to you.
Understanding your reactions better is half the battle.
Take the trouble to read these notes several times over
and then try to remember the following points:
- Panic feelings are common.
- They are caused by a combination of:
i ) The body reacting to an ordinary situation as if it
were frightening.
ii ) Your thoughts running away with you about what is
happening.
- There is no real need for fear now.
- Panic feelings do not indicate that there is anything
seriously wrong with you.
- Though the feelings are unpleasant no harm can come
to you.
WHAT TO DO IF YOU HAVE A PANIC
- Try to stay where you are if possible.
- If not, do not leave in a hurry but walk away slowly
and find a quiet-place to stay and concentrate on reducing
panic feelings
- Practise in coping with panic feelings is an important
part or overcoming them. Remember this is an opportunity
to practise.
- Read through the list of important points about panics.
Reassure yourself that there is nothing terrible about
to happen.
- Accept the feelings of fear, and just give yourself
a little time to calm down, and for the feelings to die
away naturally. Try not to fight them.
Then concentrate on your breathing for a while. Try to
lower your rate of breathing, so that you are breathing
slowly and calmly, at a rate of about 10-12 breath a minute.
Try to use your stomach muscles (diaphragm) and not your
chest.
- Practise relaxation and lust let go of the tension
in your muscles.
- This should go a long way towards occupying your mind
and diverting it away from frightening thoughts. However,
if after all this you find you are still increasing the
fear by dwelling on frightening things, try to concentrate
on what is going on around you. Describe your surroundings
to yourself in as much detail as possible to distract
yourself.
- When you are feeling better, continue with what you
were doing. Try to slow down and continue calmly. If you
are out, do not rush home. Practice in coping with your
panic feelings. In this way will greatly increase your
confidence in your ability to manage in the future.
Information Courtesy of:
ASSIST
Assist is an organisation dedicated to offering support,
understanding and friendship to individuals and families
affected by Trauma
The Penthouse
11 Bank Street
Rugby
Warwickshire
CV21 2QE
Tel : 01788 551919
Helpline : 001788 560800
Email: assist@traumatic-stress.freeserve.co.uk
