With the common stigmatisms and misunderstandings that surround panic disorders, the South African Depression and Anxiety Group (Sadag) highlight Panic Awareness Day on 10 July.
Marked on the national health calendar, the Sadag aims to raise awareness and provide support to individuals challenged by panic disorder. According to clinical psychologist and cognitive behavioural therapy (CBT) expert Dr Colinda Linde, one in four people will have anxiety at some stage of their life.
“It can happen to anyone, irrespective of age, socio-economics or gender. It seems to be a bit more [common] in women, but maybe that is because women speak up more,” she said. There are several recognised anxiety disorders which include panic disorder where people may experience feelings of terror that strike suddenly and repeatedly with no warning. Social anxiety disorder involves overwhelming worry and self-consciousness about everyday social situations and generalised anxiety disorder involves excessive, unrealistic worry and tension, even if there is little or nothing to provoke the anxiety.
“You can think of panic as a conditioned relationship between physical symptoms and thoughts of threat. So the symptoms that used to be neutral have become scary, because now your thoughts are labelling them as dangerous,” Linde added.
The most common physical symptoms associated with anxiety disorders include muscle tension, stomach upsets, fatigue sleep problems, headaches and dizziness. Linde added that one of the most effective ways to help someone who suffers from these symptoms is through distractions. “In CBT we think of this as an avoidance and give alternatives but if you are with someone, distraction helps break the vicious cycle between the physical sensations and the threat thoughts,” she said.
Parents with children who have panic disorder are encouraged to keep calm in all situations because children are more likely to mimic the actions of their parents. “Younger children respond better to distraction or a strong hug than trying to reassure them, and CBT works very well too,” Linde concluded.
If you or your loved ones are struggling to cope, please call Sadag on 0800 21 22 23 or SMS 31393 and a counsellor will get back to you.
First aid for panic
- Take a time-out and slow down. Slow your breathing, slow your racing thoughts.
- Focus on the present, concentrate on an object around you and notice every detail. For example, what does it look like? What does it smell like? What does it feel like?
- Count backwards from 20.
- Take a deep breath and hold it as long as you can.
- Remind yourself that panic attacks always end.
- Stretch out your body from head to toe.
- Remind yourself that panic attacks are not dangerous.
- If there is somewhere you can walk, take a walk. Talk to someone if there’s somebody around.
- Recall a time you handled a similar situation well or think about a time when you felt positive.
- Get angry. Vow not to let panic win. You deserve better.
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