Don't worry

By Sarah Owen

Ever felt so stressed that you can't breathe properly? Sarah Owen finds out how to stop a panic attack in its tracks.

Racing heart, weak knees and spinning head…

They may sound like the symptoms of falling in love, but having a panic attack is far from pleasant.

''It can feel like the scariest experience on earth because you feel so out of control,'' says clinical psychologist Dr Mike Drayton. ''You can't breathe properly, you feel sweaty and faint and your heart starts to beat so fast you think you're having a heart attack.''

The good news? You're not alone. Two in five of us have had a panic attack and one in 10 people experiences them regularly.

So what presses the panic button?

Tense situations, such as waiting to go into a job interview or receiving bad news, are common triggers. The cause? Excess adrenaline. The body needs some adrenaline (for physical exercise, motivation and mental agility), but our stressed lives can lead to too much being pumped around our bodies.

A panic attack doesn't always have a major trigger. It may happen when your boyfriend is five minutes late; or even when you're just relaxing.

Your anti-panic plan

In advance
• Make time for relaxation and exercise. Relaxing activities, such as yoga and meditation, will help decrease the levels of adrenaline in your system.
• Prepare a phrase. ''It can help to repeat a phrase while you're feeling stressed. Think about this while you're feeling calm,'' says Mike. Try something like, ''I am going to remain calm''.
• Try cognitive behavioural therapy (CBT). This teaches you how to change your thoughts and behaviour and is effective for 98 percent of people with recurrent panic attacks. Ask your GP for a referral.

On the spot
• Breathe. ''At the first sign of an attack, take a deep breath for the count of four, hold it for four, then exhale for four. Do this four times.''
• Repeat a simple activity to distract yourself. For instance, if you feel anxious in the supermarket, count the number of people in the queue.
• Keep a bottle of Bach Rescue Remedy in your handbag. Place five drops under your tongue whenever feelings of stress mount up.