by Tina Dean

A panic attack is a short burst of overwhelming anxiety. It occurs without warning and is unpredictable and tends to happen in a public places such as supermarket, cramped lift or very crowded areas.

The symptoms happen suddenly with a sense of breathing difficulty, chest pains, palpitations, feeling light headed and dizzy, sweating, trembling and faintness, fast shallow breathing and pins and needles. anxiety and phobia workbook

Although very unpleasant and frightening, panic attacksusually last only a few minutes, cause not physical harm and are rarely associated with a serious physical illness.

How to help yourself.

Exercise can be very helpful by diverting the mind and alleviating mental stress. It also increases blood flow to the brain. anxiety and phobia workbook Studies have shown that jogging for 30 minutes three times a week is as effective as psychotherapy in treating depression and will work just as well for you. anxiety and phobia workbook

If you can establish a routine of regular exercise - walking, swimming or whatever appeals. anxiety and phobia workbook Start gradually, building up to a more energetic pace as you progress.

Avoid junk food and sugar and increase your intake of wholegrain cereal, vegetables, fruit, lean meats, low fat dairy products and fish. The amino acid trptophan has been found to relieve anxiety and natural sources include, turkey, chicken, fish, peas, nuts and peanut butter, where possible you should eat them with carbohydrate such as potatoes, pasta or rice, which facilitates the brain's uptake of tryptophan. anxiety and phobia workbook

Herbal remedies that have a calming effect are passion flower and valerian root taken as a tea can have a calming effect, also ginger, cayenne pepper, dandelion root and Siberian ginseng have helpful calming properties.

Instant help during a panic attack anxiety and phobia workbook

You need to have a way of relaxing instantly when you are in public, if you feel a panic attack coming on and you'll be able to do that once you have got used to practising relaxation techniques in your own home. anxiety and phobia workbook Try the following exercise when you are out I think it is a particularly good one to try when you are waiting in a queue.

1. Stand as comfortably and as relaxed as you can. anxiety and phobia workbook

2. Take a deep beath to the count of five, and breathe out slowly.

3. anxiety and phobia workbook Mentally tell all your muscles to relax.

4. Repeat this two or three times until you feel relaxed.

5. Imagine yourself in a plesant situation. anxiety and phobia workbook

During an attack concentrate as hard as you can on something you can see, such as the pattern on the carpet or a picture on the wall. Stay calm. anxiety and phobia workbook Try to continue with what you were doing but take it slowly.