Panic Attacks
Panic attacks are perhaps the most frightening expression of anxiety as they can occur out of the blue with little warning. The surge of physical responses can include heart palpitations, tightening in the chest or shortness of breath, choking sensations, dizziness, faintness, sweating, trembling, shaking and/or tingling in the hands and feet. Psychological reactions that often accompany some of these bodily changes include an intense desire to run away, and fears of going crazy, dying, or doing something uncontrollable.
Anyone reading this who has experienced a full-fledged panic attack knows that it is one of the most intensely uncomfortable states human beings are capable of experiencing. Researchers do not fully understand why some people have a panic attack only once - or once every few years - while others develop a chronic condition having several attacks a week.
Perhaps as pastors or helpers reading this you know of persons who suffer from this form of anxiety disorder. The good news is that they can learn to cope with panic attacks so that the attacks lose their power to frighten them. Sufferers can actually diminish the intensity and frequency of panic attacks if they are willing to make some lifestyle changes. Five very basic changes include:
- Regular practice of deep relaxation.
- A regular program of exercise.
- Elimination of common stimulants (caffeine, sugar, nicotine, etc.) from the diet.
- Learning to acknowledge and express feelings, especially anger and sadness.
- Adopting self talk which promotes a calmer and more accepting attitude toward life.
When panic attacks occur with such frequency and intensity that they interfere with a person's ability to work, or personal relationships or sleep or there is a feeling that the person may be losing their grip on themselves, referral to a pastoral counselor may be an appropriate intervention. Further referral for medication may be part of the pastoral counselor's assessment.
Another suggestion I will give clients who suffer from panic attacks is to purchase The Anxiety and Phobia Workbook by Edmund J. Bourne, Ph.D. This book gives simple and concise step by step directions for mastering some of the above lifestyle changes. The workbook can be found in any of the popular bookstores in your neighborhood.