On Friday 15th July at 1pm & 7pm
Ever had a Panic Attack? Felt like you were dying? Ever seen someone having a Panic Attack? Do you feel anxious all the time? What to do or who to speak to when someone is having a Panic attack? Most people have experienced at least one or a few of the above mentioned symptoms, some never know what to do or where to get help.
“Panic Disorder is a frightening and very real illness. Imagine experiencing strange and frightening symptoms like these out of the blue: heart racing, difficulty breathing, cold sweats, tingling hands, blurred vision and chest pain. It would be understandable if you thought you were having a heart attack, going crazy, or even dying. Panic Disorder begins with a single attack, and then leads to a fear of fear cycle, where the person is preoccupied with the possibility of another attack. This progresses into an avoidance cycle - where any place, activity or potential trigger for experiencing these frightening and intense feelings, is avoided. Fortunately there is hope - panic is highly treatable and in most cases, curable” says Dr Colinda Linde, Clinical Psychologist from the CBT Group.
This time, the Founder of SADAG, Zane Wilson will be chatting and sharing her personal experience on Panic & Anxiety with Facebook Users. She will also be sharing some self-help tips that helped her overcome her Anxiety. Joining her for the 1pm -2pm chat is Clinical Psychologist Shai Friedland, to share his expert advice on Panic & Anxiety.
If Facebook Users can’t make the 1pm chat, they can join the 7pm – 8pm chat with Clinical Psychologist Dr Colinda Linde who will continue the discussion further and sharing free practical help tips and online tools.
Like SADAG’s Facebook Page: The South African Depression and Anxiety Group to log into the chat. Facebook Users that would like to remain anonymous can send a private message and SADAG will ask on their behalf.
Controlled breathing technique
- Sit upright, if possible - Sitting upright is usually better than lying down, or 'slouching', as it can increase the capacity of your lungs to fill with air
- Control the rate of your breathing - If possible, breath in through your nose and out through your mouth in a steady rhythm. Try to make your breath out twice as long as your breath in
- If possible, mainly use your diaphragm (lower chest muscle) to breathe - Your diaphragm is the big muscle under the lungs. It pulls the lungs downwards which expands the airways to allow air to flow in
- Try to relax your shoulders and upper chest muscles when you breathe - It is best to 'take the weight' off your shoulders by supporting your arms on the side-arms of a chair, or on your lap
- Try to relax your mind too - Anxiety can make breathing problems worse. So, if possible, try to distract your mind when you are short of breath. For example, shut your eyes and try to concentrate on pleasant, peaceful thoughts
SADAG provides FREE telephonic counselling, referrals to Support Groups, Psychologists, Psychiatrists, Clinics, etc. Online resources such as brochures, articles & self-help tips videos can be found on www.sadag.org People can call Toll – Free Helpline - 0800 70 80 90, or SMS 31393 which is open 7 days a week, every day of the year from 8am - 8pm.