• Raging heartbeat
• Difficulty breathing
• Terror that’s paralysing
• Dizziness and or nausea
• Trembling/sweating/shaking
• Choking/chest pain
• Hot flushes and sudden chills
• Pins and needles
• Fear of dying
  

These symptoms are prolonged by the thought processes which cause the person affected to avoid certain situations which, they believe will exacerbate their anxiety.This avoidant behaviour then has an affect the quality of their life.

If the above describes you then you are probably having a panic attack...

The first thing to remember and tell yourself is that this is not dangerous and it will pass, you need to concentrate on your breathing. Sit down and breathe in through your nose slowly counting to 6 and then out through your mouth slowly counting to 6... repeat this and as you are breathing think about it and also look at everything around you so that you can ground yourself... feel your feet on the floor and touch your clothing keep breathing slowly and the panic should pass....

You could also try breathing into a paper bag,

The physical symptoms will feel a lot worse than they are because you are also panicking about them.

Relax and remind yourself that you are safe and breath slowly like I explained above and the panic should pass.

Other suggestion's:

• Keep a diary of your mood and meds
• Have a bath at candle light and just lay there, chill, and clear your mind
• Call someone whether this is a friend or a crisis line and offload to them, they maybe able to help.
• Don't like to chill? Then keep busy, I know this has helped me gives me allot less time to think.
• Go out with friends, have a laugh see what life really has to offer. Maybe stay with one of them or family at particularly hard times.
• Speak with your Mental Health Teams and make them understand.
• Play a game or something to cheer yourself up (look at the fun pages)
• Treat yourself to something and make yourself feel special as you are!