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Q&A with Australian Health Practitioners
Are there any lifestyle tips for someone experiencing panic attacks?
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I usually have a panic attack once a month or once every other month. Although it doesn't sound often, it can be extremely debilitating. Are there activities I should avoid? Any other lifestyle recommendations? -
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Carolien Koreneff
Counsellor, Credentialled Diabetes Educator (CDE), Diabetes Educator, Psychotherapist, Registered Nurse
Carolien Koreneff is a Somatic (body-oriented) psychotherapist, Health Coach, Counsellor as well as a Credentialed Diabetes Educator with over 20 years experience. She currently sees … View Profile
Panick Attacks can significantly inpact on one's life. Different people experience it in different ways and sometimes there can also be differences in the way these “attacks” are experienced by the same person. I think that the only activities that need to be avoided are those that impact you the most. Generally one can learn techniques to better manage yourself, these include relaxation techniques and breathing exercises. From my experience as a Somatic (body-oriented) Psychotherapist it is useful to work together with an experienced therapist in learning techniques that best suit you. It is a well known fact that no two people are the same and hence I believe in working together to find out what works best for you. Feel free to contact me if you would like to find out what this might mean for you. You can find details as to how to get in touch with me through one of my websites: www.glebetotalhealth.com.au or www.shiretotalhealth.com.au
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Joe Gubbay
Clinical Psychologist, Counsellor, Psychologist, Psychotherapist
I have worked in public hospitals as well as private practice over the past 25 years. As a clinical psychologist I treat depression, social anxiety, … View Profile
If you're worrying about the panic attacks, then chances are you've got Panic Disorder, though if they tend to happen in situations like giving a speech or speaking up in a meeting, it could be social anxiety (Social Phobia). There are other reasons that people have panic attacks.
You asked if there's anything you should avoid - the main thing to avoid is avoidance! Almost everyone with some form of anxiety uses avoidance as a way of dealing with it, but avoidance is one of the main ways that anxiety is strengthened.
In terms of lifestyle changes, general advice is to avoid (OK, I'm a hypocrite) excessive coffee or tea because caffeine itself can cause similar symptoms to panic. Keeping fit and eating sensibly are sensible things to do.
I wouldn't expect these lifestyle decisions to be enough to deal with panic. I'd strongly recommend seeing a clinical psychologist or other health professional who can provide you with a cognitive behavioural approach, which has excellent success with panic. The cost of treatment will generally be largely covered by Medicare if you have a doctor's referral. On average it takes under 10 sessions to be cured of Panic Disorder.Report this post
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Damien Haines
Clinical Psychologist, Psychologist
Damien Haines is a registered Clinical Psychologist who brings a warm and empathetic approach to therapy. He emphasises engagement in the world and encourages clients … View Profile
I agree with Joe's advice. The number of people I have seen who have a cigarette and coffee for breakfast that is closely followed up with a panic attack is huge. Basic things to consider is diet, and stress management techniques. These things are more easily done by yourself.
Diet considerations include reducing any stimulant including chocolate and sugar, reducing alcohol and cutting out illicit drugs. Tapering off (with a Dr.) any sedating drugs you take, in particular Benzodiazapines - they have been shown to actually exacerbate anxiety when used regularly.
Stress management techniques may involve finding pleasant things to do, enjoying a bath, candles, a bushwalk, sitting on the beach,but also deep breathing retraining (not exercises) (there is evidence that suggests exercises rather than retraining is linked to a prolonged treatment outcome - even though feels better at the time), problem solving, goal setting, having time for social activities as well as work, and perhaps improving relationships.
Again as Joe said, these things are usually more of a band-aid and do not actually treat the cause of the panic - they are just symptom management. To address the cause, you should see a psychologist. www.psychology.org.au/findapsychologist
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