Panic Attacks Part 1) .... a few self help handouts ... and the offer of free counselling ;-)


Panic seems to be quite common and panic attacks or panic disorder can be debilitating, you are not alone and do not have to deal with this alone. It is a treatable and can be reduced immensely. I have attached some self help leaflets but please if you would like further information, or to arrange some sessions to talk through and deal with these (over the phone or via email) please advise and this can be arranged. H on the BLF helepline 03000 030 555.

Next week I shall return to the subject of panic, once you have had time to read through this information and I shall include some further cognitive behavioural therapy interventions (experiments - things to think about and things to physcially do) to reduce the attacks.....

I'm afraid the pdf's were too large to post direct so if you would like me to print and post them to you please contact me with your postal details and I shall do so.

I also have some more details, information and self help workbooks that can be completed alone or with a therapist - I'd advise using a therapist for : motivation and feedback and really some to bounce ideas off and gain suggestions and advice so call or email if you would like to organise this. The service is free and confidential and takes place over the phone - I'll even call you! Hows that for a Friday offer?!

Anyway whatever you decide I hope that these help in some small way.

Any feedback would be great too.

Thank you


Self help handouts :-

What is Panic

Biology & Psychology of Panic

Vicious Circle of Anxiety

Calming Techniques

Progressive Muscle Relaxation

6 Replies

  • Thank you so much Helen anything and everything that helps deal with this issue is more than welcome. Will read PDF files later.


  • A Think Stress Anxiety Can Be Harder Than Living With Condition .... Great Post :)

  • Hi Helen, I have found that although I have gained knowledge and have gradually managed to cope with panic attacks far better than I did 6 months ago and haven't had a full blown panic attack for a long time (fingers crossed) most of the stuff you read about it does not take into account the fact that we panic because we are suffering from breathing problems in the first place and as panic in that situation can go from 0 to 100 in seconds, with the lungs and diaphragm taking on an uncontrollable life of their own (hard to describe, but anyone suffering with this will know what I'm talking about!) a lot of the methods are unachievable. I only managed to get my panic under control initially with the use of a muscle relaxant. Now, just knowing I have that option has enabled me to gradually employ breathing techniques at the onset of panic and I haven't had to take the muscle relaxant for a long time to cope with the onset of an attack. Hope this info of my experience is of use to someone! LIbby

  • Just to let you know Helen, that once this blog disappeared off the first page it disappeared and is only visible via BLF Blogs, so not many people would have seen it, I don't think. Libby

  • Hi Helen

    I have not had chance to read all the information you have provided yet, but from experience I have learnt that with panic the more you understand panic the easier it is to control it.

    I can trace the start of my problems back to when I was first diagnosed with copd, I looked it up on the internet and found some information that said big dangers were showers, toilets, getting dressed and various other things

    Once they were in my mind it was very hard to shift them out, so every time I went near the shower my heart rate would climb and the panic set it. It's all in the mind I thought, so asked my Consultant about it, during my last stay he got an expert to come and explain about the causes, reasons and control, Once I got out of hospital I had some hypnotherapy, I think this helped a lot, It reinforced the information I already had, with the result instead of being in hospital every few weeks I can live at home and control most attacks before they start.

    I still get breathless but can control it. I can breath through them without reaching for inhalers and the neb or the ride in the ambulance because my heart rate is 'tachy (very high) which always resulted in a ten day stay,. No hospital for five months even though I have had some bad infections.

    There is no doubt panic must have been costing the NHS a lot of money and me a lot of discomfort

  • Hi

    Thank you for all the information and comments which are invaluable. The breathing control is difficult for those with a lung condition no doubt about it and its really helpful to hear of the alternative strategies and nuggets of wisdom so thank you all for your contributions and I'll bear that im mind and try to come up with a more breathing control friendly handout.

    Take care and thanks again.


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