|
|
|
|
|
|
|
Welcome to the PainSupport Newsletter
|
|
Editor: Jan Sadler of PainSupport
|
No.195 June 2011
|
|
|
|
|
|
|
|
Overcoming
panic and anxiety
|
|
by Jan Sadler
of PainSupport
|
|
www.painsupport.co.uk
|
|
© Jan Sadler 2011
|
|
|
|
|
People often say "I got into a panic…" but
unless you've had a real panic attack you can have no idea of how panic
really feels and just how frightening it can be.
|
|
|
|
Those of us with long-term stress
and anxiety brought about by pain, illness or other life events may be
prone to having panic attacks. The first one can come 'out of the blue'
and can be terrifying as they are like nothing we have experienced
before.
|
|
|
|
Symptoms include feeling totally
out of control, short of breath, a rapid heartbeat, pains in the chest,
feeling faint or sick, hot and cold flushes and a sense of impending doom
and fear as though the world is about to end or that you will die. But,
the truth is that no matter how awful you feel during a panic attack,
nothing will happen to you!
|
|
|
|
The panic will subside of its own accord, in just a few
minutes. Even so, there is plenty you can do to handle panic attacks and
reduce or even eliminate them. The method below also work for high levels
of anxiety.
|
|
|
|
The causes of Panic Attacks
|
|
Panic attacks are often triggered by thoughts and feelings of
fear, usually as the result of long-term stress and anxiety. Your body
senses the fear and produces a surge of adrenaline to give you extra
energy to deal with the danger it presumes is confronting you.
|
|
|
|
When there is no real or obvious danger to react to, such as
when you are anxious about a situation in the future or past, the
adrenaline is not used up and tends to remain in your system. If you
remain in a high state of alert, and tension becomes a habit, the excess
adrenaline may eventually produce panic attacks. Once you've had a panic
attack, you fear the next one, and so the cycle goes on.
|
|
|
|
Steps to overcome panic attacks
|
|
You can break the cycle of panic
attacks on two fronts:
|
|
1. By understanding how and why they are caused, as
explained above, and that they won't harm you and will disappear of their
own accord after a few minutes.
|
|
2. By learning some simple
strategies for dealing with the physical symptoms of the attacks, such as
the simple but excellent 'FAB' system
below.
|
|
|
|
The 'FAB' system is based on learning not to fight the feelings
of panic but to sit quietly through them until they pass. That sounds
tough but each time you manage to this, it makes them easier to cope
with. Once you face the fear, it will diminish and panic attacks will no
longer be a problem. The attacks may disappear altogether or you will be
able to dismiss them, as you will know exactly what they are and what you
need to do, and so they won't affect you adversely.
|
|
|
|
Please note that all the symptoms mentioned previously are
often part of the panic attacks but it's still a good idea to see your GP
for reassurance that nothing else is going on.
|
|
|
|
Write down and
learn these 'FAB' steps
|
|
Write the basic steps on a card, together with a list of
simple calming phrases. Each step is described in more detail below. Keep
the card with you everywhere you go, look at it often, memorize the steps
and get to know them inside out. Learn and practice the steps in advance.
If you have a panic attack, get out your card and follow the steps. Once
you are confident of the steps you won't need the card.
|
|
|
|
These are the steps to write on your card:
|
|
|
|
Remember 'FAB'
|
|
Face up to it,
don't Fight the fear.
|
|
Accept and Allow the feelings to happen, however
unusual. Use calming phrases.
|
|
Breathe slowly
and deeply, with long out-breaths.
|
|
|
|
On the back of the card, write some calming phrases, it's
best to make up your own but here are some that others have found
helpful:
|
|
|
|
OK, here it is. It's just adrenaline and will soon go
away.
|
|
This isn't dangerous - I am safe.
|
|
I won't fight the feelings or try to stop them.
|
|
I'll watch and wait and let my body do what it wants to
do.
|
|
I'll concentrate on breathing slowly right down to my
abdomen.
|
|
I can still cope with this even though I feel anxious.
|
|
I go with the tide - not against it.
|
|
|
|
Each step
explained
|
|
|
|
Face not Fight
|
|
Although you want to escape from the panic, struggling with
the fear and panic sensations just maintains the anxiety. The more you do
to escape or protect yourself, the worse it gets! Your only job in a
panic attack is to make yourself as comfortable as possible until it
subsides. It sounds hard, but the way through is to ignore the urge to
run away and to be still. You acknowledge that you feel frightened but
you tell yourself that it will soon pass if you 'get out of the way',
stop trying to change what is happening and let what is occurring occur
and then the symptoms will subside much faster. You are not trying to
bring the panic to an end, that will happen by itself. You are trying
only to make yourself more comfortable while the panic takes its course.
It will get easier as you gain practice.
|
|
|
|
Accept and Allow
|
|
Acceptance means that you tell yourself that yes, you feel
afraid but that you know you're not in danger. You don't fight the
feelings or try to stop them, you don't fidget, you are still. You just
watch and wait. You watch the sensations as they happen and stand back
from your body, as though from afar, as though you were floating over the
symptoms. You allow your body to do whatever it has to do and wait until
the symptoms subside. It doesn't matter how uncomfortable or strange you
feel. You allow the panic sensations to take their own course by not
resisting and fighting them, and the panic will all the sooner subside.
Talk yourself through the attack with your calming phrases, using a calm
and slow voice. So instead of telling yourself, "Oh no, this is
terrible, I can't cope, what shall I do!" you reassure and calm
yourself with phrases such as , "It's OK, I know what this is, it's
just adrenaline and will soon go away. This isn't dangerous - I am
safe."
|
|
|
|
Breathe slowly
and deeply
|
|
During a panic attack the tendency is to breathe from the top
of the chest with short, shallow breaths, or even to hold your breath;
this add to the feelings of panic and anxiety. Deep, slow breathing right
into the abdomen will help you to feel calmer. Place your hand on your
lower waist area and the other on your chest. If you can, start with an
out-breath, like this: with your mouth slightly open, exhale slowly right
down to your abdomen so that all the air is expelled, let the air out
with a slight sigh. Breathe in gently and slowly through your nose. Your
hand on your lower waist/abdomen should be moving and not the upper hand
on your chest. Breathe like this for 8-10 in- and out-breaths and then
breathe normally. Within a few minutes the attack will recede. Practice this
breathing exercise often so that you know what to do when you next have
an attack. In time, early deep slow breathing will help to make panic
attacks an infrequent event.
|
|
|
|
Some final reminders
|
|
The key to overcoming panic attacks
is understanding the process and learning the 'FAB' method. Remember that no harm will come to you in a
panic attack and they don't last long. Read your instruction card and
calming phrases often during the day. Practice all the steps. Concentrate
on breathing out fully before the next breath in helps switch off the
adrenalin which fuels the panic attack.
|
|
|
|
Tackling the underlying anxiety
is also helpful as this will help to stop the panic attacks occurring in
the first place. There is no overnight cure and it takes effort and
determination to overcome the attacks, but you can and you will if you use the 'FAB' method above.
|
|
|
|
© Jan Sadler of PainSupport, www.painsupport.co.uk
2011
|
|
|
|
More information:
|
|
www.mind.org.uk/help/diagnoses_and_conditions/panic_attacks
|
|
|
|
"Essential Help for Your
Nerves: Recover from Nervous Fatigue and Overcome Stress and Fear"
by Dr. Claire Weekes
|
|
|
|
See PainSupport’s pages on emotions:
|
|
http://www.painsupport.co.uk/pages/emotions.asp
|
|
|
|
Stress Reducing Tip
|
|
|
|
|
Review the Day
|
|
|
|
|
|
At the end of each day, review
the day's events. What
worked? Where did you get
distracted? What went wrong in
your day and what did you learn from it that will help you be more
effective tomorrow?
|
|
|
|
Quote from:
|
|
http://www.thoughtfortoday.org.uk/
|
|
|
|
It worked for me!
|
|
|
|
UK PainSupport
member, TC, says,
|
|
|
|
"I am waiting to have a replacement hip
operation and am using pain killers every day. I find what helps almost
as much are the 'wheaty bags' you can heat in
the microwave. Sitting down for a break with one of these
tucked across the bottom of my back and another round my hip brings
enormous relief. TC"
|
|
|
|
Wheat bags can be bought from many places, including
websites, prices range from £3 or £4 to £20 for a deluxe velvet version.
|
|
|
|
Please tell us!!
|
|
If you
try any product or idea that helps you in some way please let us know. Even
if it only reduces symptoms a little, it may help others too.
|
|
ItWorkedForMe@PainSupport.co.uk
|
|
|
|
CDs and Downloads to relieve pain, stress
and anxiety
|
|
|
|
PainSupport has many CDs and Downloads available to help you
with all kinds of pain and stress related conditions. All the tracks are
specially made by Jan Sadler of PainSupport for ultimate calm and relaxation.
|
|
|
|
www.painsupport.co.uk/products/cdsdownloads.asp
|
|
www.perfectrelaxation.com/generalrelaxationcds.htm
|
|
|
|
New 'Open Focus' pain relief method - with
free download
|
|
|
|
Dr. Tomasz Kopec, a GP in New Malden, Surrey,
contacted us about a new method of pain relief he's been using with his
patients with great success. You can read about it here:
|
|
|
|
Try the exercise by clicking this link but make sure you
have a totally quiet and undisturbed 10 minutes or so available to use
it:
|
|
http://www.openfocustraining.co.uk/exercise.html
|
|
|
|
Dr Kopec's video is based on the Open Focus method originated
by Dr Fehmi. The premise is that although pain is perceived to exist in a
particular part of the body, pain in fact resides in the brain. Dr. Fehmi
shows us that it is possible to learn to resolve pain at the brain level,
using simple attention exercises. Drawing on scientific research, Dr.
Fehmi explains how to quiet the pain signal in the brain, empowering people
to free themselves from many forms of pain and discomfort.
|
|
|
|
They advise that you should only use the method if you have a
diagnosis for your pain, as the method could mask your symptoms.
|
|
|
|
If you try the exercise, after practising over a few days
let us know how you get on. We love your feedback!
|
|
Feedback@painsupport.co.uk
|
|
|
|
PainSupport Newsletter and Tool Kit
|
|
|
|
|
You need your Tool Kit for when
pain flares up. You will then have some great ideas at hand for getting
your pain under control.
|
|
|
|
(NB image is not of the actual
PainSupport ToolKit!)
|
|
|
|
You are welcome to forward this newsletter to your
friends. If you haven't already signed up for PainSupport's monthly email
newsletter and the FREE downloadable PainSupport Tool Kit booklet, click
the link below.
|
|
|
|
Sign me up for
the Newsletter and downloadable Tool Kit booklet!
|
|
signmeup@painsupport.co.uk
|
|
|
|
I already
receive the Newsletter but would like to download the Tool Kit.
|
|
Send me the Tool Kit please!
|
|
|
|
NB Keep your Pain
Logs in your Tool Kit – you can find a link to the Logs near the end of
the newsletter.
|
|
|
|
The
PainSupport Contact Club and Discussion Forum
|
|
|
|
An Invitation…
|
|
|
|
If you’re not already a member,
why not join our free, highly successful Confidential Contact Club and
Discussion Forum? Ease the pain by sharing life's ups and downs with those
who understand – and perhaps find some answers too. Here is message
recently received from MS, a previous member of the PainSupport Contact Club,
|
|
|
|
"Hi Jan, I just wanted to mail you and say a
big Thank You. Since I joined your Club I have made two really good
friends. I email these people regularly and we have become friends. We
have met up as well. One friend lives about 4 minutes away from me, and I
met with the other friend last week when she came over to visit Walton
Hospital. She and I message a lot and telephone each other and will meet
up again soon."
|
|
|
|
Join or Login the Contact Club for new friends...
|
|
http://www.painsupport.co.uk/connect/contactclub.asp
|
|
|
|
STOP PRESS!
|
|
Some of the
latest forum topics – join in and have your say!
|
|
New drug Palexia
|
|
Disability Living Allowance problems
|
|
Fibromyalgia and pain
|
|
Spinal problems
|
|
Pins and needles and numbness in leg
|
|
Weak bladder and backpain
|
|
Antidepressants for pain relief
|
|
How to change from Fentanyal to
Butrans
|
|
Nortriptyline – antidepressant used for pain relief
|
|
Applying for benefits
|
|
TENs pain relief
|
|
and, of course,
our favourite thread… Laughter is the best medicine
|
|
|
|
Join or Login the Discussion Forum…
|
|
http://www.painsupport.co.uk/connect/dfviewtopics.asp
|
|
|
|
Words of wisdom
|
|
|
|
Fabulous
Moments
|
|
Life is not measured by how many breaths you take, but by
the moments that take your breath away. So, make sure you slow down to
breathe, to be fully present in the moment, and enjoy all that is
fabulous around you.
|
|
|
|
- - Author Unknown
|
|
|
|
Keep Smiling…
|
|
|
|
Car Warning
|
|
A husband, the owner of a new car, was somewhat reluctant
to allow his wife to drive his prize possession, even to the grocery
store, only a few blocks from the house.
|
|
|
|
After she insisted, he finally relented, cautioning her as
she departed, "Remember, if you have an accident, the newspaper will
print your age."
|
|
|
|
|
|
Editor’s Note
|
|
|
|
I hope you find the above ideas
useful. For more information and ideas for pain relief, please go to the
PainSupport and/or Perfect Relaxation websites, addresses below.
|
|
|
|
All best wishes – and keep
smiling!
|
|
Jan at PainSupport
|
|
www.painsupport.co.uk
|
|
www.perfectrelaxation.com
|
|
|
|
Your FREE Pain Logs!
|
|
Print as many copies as you need. They will help you keep
track of your pain, find out what affects it, and can be use for medical
consultations to show your doctor how your pain affects you.
|
|
|
|
a) The log below will be a record of your actual pain
level.
|
|
www.painsupport.co.uk/enewsletter/painlevelslog.pdf
|
|
|
|
b) The log below will help you to discover how your
activities and feelings may affect your pain.
|
|
www.painsupport.co.uk/enewsletter/painfeelingsandactivitylog.pdf
|
|
|
|
|
|
|
|
You may print the above
Newsletter for your own personal and private use but if you wish to use
all or part of it for any other reason, please ask first. Copyright belongs to Jan Sadler.
|
|
Many of the tips in this
Newsletter are not from medical sources, so please use your own
discretion or, preferably, check it out with your doctor, before trying
any of the suggestions as some herbs and supplements may interact with
any medication you may be taking. Please also have any undiagnosed pain
checked out by a doctor.
|
|
Products, sites and
organisations mentioned in the Newsletter are merely being brought to
your attention. Check everything yourself before purchasing or acting on
any of the information. PainSupport is not responsible for the content of
any other website mentioned. PainSupport NEVER passes on your email
address to anyone else without your prior permission.
|
|
We hope you enjoyed reading
this newsletter. However, if you'd rather not receive future PainSupport
newsletters, please let us know. unsubscribe@painsupport.co.uk
|
|
|
|
Copyright © Jan Sadler 2011
|
|
|
|
|
|
|