Controlling Panic Attacks With Movement And Distraction

You may have become aware that thoughts of a panic attack start when you are doing nothing more energetic than having another cup of coffee. If this is the case, to start controlling panic attacks, move around if you can and find a distraction as soon as you begin to feel uncomfortable.

If you're in a meeting, turn to a new page and begin to write a letter/account of the meeting so far/shopping list/anything which gets you moving, however slightly. Pass around the water jug, or ask for it. Offer to open the window, or close the curtains. If you're at a party, go in search of a 1942 claret/plate of oysters/interesting person. It might be a futile search for any of them, but at least it gets you moving and directs your attention away from yourself.

Without knowing why, during my panic attacks I found great relief in jumping up and down, or running furiously on the spot, pumping my legs like a racing cyclist sprinting at the gun. Being a non-exercise type of person I was rather bemused that I should want to do something which was so uncharacteristic, but it really did help relieve the panic attack symptoms. Now that I know they are simply due to an excess of adrenalin which has prepared me for potentially intense physical activity (fight or flight), it makes sense that I should let my body respond in a way that was appropriate for it.

Sprinting around the block may have been equally helpful in burning off this excess action fuel - adrenalin. A friend of mine, Brian, also reported finding that physical activity was useful: 'At work, going for a walk round the building would help'. You might like to try doing something the same when you next have an attack, to see whether it has a beneficial effect on you.

Movement may not always be convenient, but distraction always is. Concentrate on some object to take attention away from bodily sensations you are starting to notice. A chink in the curtains or a piece of rubbish on the floor will do. Question yourself about it: 'I wonder who/what/why/how/when/where . . .' For example, 'I wonder who lives in that house I can see through the chink in the curtains and what is going on there right now?' 'I wonder what sort of a life-cycle that piece of rubbish on the floor has?' 'I wonder why the director decided on that actor for the lead part?' 'I wonder where s/he bought that hat from?' 'I wonder how s/he made that punch and what ingredients s/he put in?' 'I wonder where that bus goes after my stop and what it looks like there?' Then try to give yourself answers; the more outrageous, the better. Put that incredibly fertile imagination of yours to good use and give it full rein. It might even lead you into some interesting ideas for writing a story, play or poem, making a film or painting a picture. Who knows? The important thing is to distract your attention and use up that mental energy in an alternative way, instead of directing it at yourself. Brian found an ingenious way of distracting himself from what he was experiencing by 'concerning myself with someone else's problems.' Similarly, Theresa finds that 'talking with people generally helps, as I am concentrating on something else.'

Another suggestion is to take advantage of the availability and social acceptability of personal stereos. Wearing one while walking around the supermarket, listening to your favourite, preferably calming, music may be a way of providing yourself with a pleasant distraction. You could also play back a recording of your own positive self-statements and affirmations. Commercially available relaxation tapes may be of some use, too. Try it out. It may or may not work, but you will come to no harm in trying, and if it does help you cope with difficult situations it could be just what you needed to break that cycle of panic attacks.