 |
| You are here- Home > Generic Information > Self-help kit [previous page] > next page |
Contents
|
Self-help strategies:
Controlling panic and sudden distress
These are some techniques and suggestions that survivors have found useful in self-managing panic attacks
and/or anxiety.
During a distressing situation
Try to become aware as early as you can that you're experiencing a panic attack/flashback/sudden memory/strange
sensation. Stop whatever it is you're doing.
Try not to fight against it as you may just get more tense.
Calm yourself. Breathe slowly and deeply.
Avoid quick decisions. Wait until you calm down.
Check out reality. Plant your feet firmly on the ground and hang onto something- like the arms of a chair,
anything to get the message that the abuse is not happening now.
Decide what to do next. You could leave the situation, change the situation, continue what you're doing slowly,
breathing deeply, reassuring yourself and trying to relax.
Accept what is happening.
Avoid driving until you're calmed down.
Afterwards
Try to work out what happened.
Make sure you have someone you can talk to.
Expect to feel vulnerable afterwards.
Be kind to yourself! It is an understandable reaction to a given set of circumstances.
Prevention and self-help
Try to avoid situations of overwhelming anxiety.
Avoid caffeine. It's a stimulant and may make you feel more hyped up.
Avoid alcohol and non-prescribed drugs.
Develop a plan with your G.P. about how you will use prescribed medication to help.
Remember that all of this is part of recovery.
[Previous page]
Last Updated:Jan 2004
This page is maintained by Survive's webmaster -
see our contacts page if you wish to provide feedback.
Back to top
|
|
Home Disclaimer
Contact us |