Information on panic disorder / panic attacks

What is it?

The common thread between most anxiety disorders is the panic attack. However, when panic attacks are experienced out of the blue without an apparent trigger, this is classified as panic disorder.

Sufferers of panic disorder often feel fine one minute, and yet the next may feel totally out of control and in the grips of a panic attack. Panic attacks produce very real physical symptoms from a rapid increase in heartbeat to a churning stomach sensation. These physical symptoms are naturally unpleasant and the accompanying psychological thoughts of terror can make a panic attack a very scary experience. For this reason, sufferers start to dread the next attack, and quickly enter into a cycle of living 'in fear of fear'.

DIY Self diagnosis

If you can answer

YES

to most of the questions it is likely that you are affected by that condition.

During the past 2 weeks:-

  • Have you experienced sudden attacks of intense anxiety or fear during which you felt as if you were going to die, or lose control, or go crazy?
  • Do you worry about having other attacks of intense anxiety or fear?
  • Have you started to modify your behaviour in order to avoid certain situations which in the past have caused you anxiety?
  • Do you worry about the physical symptoms (increased heartbeat, breathlessness, shakiness, light-headedness) that the attacks of anxiety cause?

ANXIETY UK strongly advises that people seek further information and guidance from their GP who will be able to make a formal diagnosis.

DSM-IV criteria for Panic Attack

The Diagnostic and Statistical Manual of Mental Disorders (DSM) lists the different categories of mental disorder and the criteria used for diagnosing them. We have more information on the DSM-IV information page.

A discrete period of intense fear or discomfort, in which 4 (or more) of the following symptoms developed abruptly and reached a peak within ten minutes.

  1. Palpitations, pounding heart or accelerated heart rate.
  2. Sweating
  3. trembling or shaking
  4. Sensations of shortness of breath or smothering.
  5. feeling of choking
  6. Chest pain or discomfort
  7. Nausea or abdominal distress
  8. Feeling dizzy, unsteady, light headed or faint.
  9. derealisation(feelings of unreality) or depersonalisation (being detached from oneself)
  10. Fear of losing control or going crazy.
  11. Fear of dying
  12. Paresthesias (numbness or tingling sensations)
  13. Chills or hot flushes.

Summary of DSM-IV diagnostic criteria for 300.01 Panic Disorder without Agoraphobia and 300.21 Panic Disorder with Agoraphobia

  1. Both (1) and (2)
    1. Recurrent unexpected Panic Attacks
    2. At least one of the attacks has been followed by at least a month of the following:
      1. Persistent concern about having additional attacks
      2. Worry about the implications of the attack or its consequences (e.g losing control, having a heart attack, “going crazy”)
      3. A significant change in behavior related to the attacks
  2. This criterion differs for Panic Disorder with and without Agoraphobia as follows: For 300.21 Panic Disorder with agoraphobia: the presence of Agoraphobia. For 300.01 Panic Disorder without Agoraphobia: absence of Agoraphobia.
  3. The Panic Attacks are not due to the direct physiological effects of a substance (e.g. a drug of abuse, medication) or a general medical condition (e.g. hyperthyroidism).
  4. The Panic Attacks are not better accounted for by another mental disorder, such as Social phobia (e.g. occurring on exposure to feared social situations), Specific Phobia, (e.g. on exposure to phobic situation), Obsessive Compulsive Disorder (e.g. on exposure to dirt in someone with an obsession about contamination), Posttraumatic Stress Disorder, (e.g. in response to stimuli associated with a severe stressor), or separation Anxiety Disorder (e.g. in response to being away from home and close relatives).

Want to know more

This ANXIETY UK site has information on a range of resources to get more detailed information and help.

ANXIETY UK Publications

  • ANXIETY UK publishes a fact sheet and tapes dealing with panic disorders/attacks available from the ANXIETY UK online shop
This booklet was produced as part of a wider project that the ANXIETY UK has organised which involved delivering panic attack awareness training to frontline A & E staff at Trafford General Hospital.

Recommended reading

Overcoming panic Overcoming panic: a self-help guide using cognitive behavioural techniques - Derrick Silove
ISBN 0814797938
A complete course to help the reader beat panic attacks and the stresses they cause. The author, who has both researched and taught self-help techniques, describes clinically-proven therapy techniques.

Purchase online | More recommended reading

Recommended Web sites

Personal experiences

Do you suffer from panic disorder / panic attacks and want to share your experience with other people? Send us your experience and we will put selected ones here. Unfortunately we are unable to display the email addresses of individuals whose experiences are listed in this section of the website. If you would like to make contact with others who are living with similar experiences, you can do so via the ANXIETY UK 'Contact List' which is a service available to all ANXIETY UK members (in both electronic and hard copy format).

I used to get panic attacks and thought I'd never be able to stop them.

They were clearly triggered by a specific event in my life, but I thought that they would be with me for ever. When I realised that it was a natural, self-limiting response my attitude changed and I tried my best to swallow it back down. I took myself to the places where I thought I'd get panicky and then forced myself to deal with it. With a positive attitude it's amazing what you can achieve. Now I no longer get them and if I feel in the slightest bit panicky, I can proudly say that I swallow it all back down. It is possible to overcome your condition.

Rachel

I was suffering with panic attacks on the train to the point where it was almost impossible to travel to work.

I was feeling very tearful and in a complete state of panic when I went to see a hypnotherapist for treatment. I found the hypnotherapist very easy to talk to, and my whole experience of hypnotherapy was very easy and straight forward.

After the 1st session of hypnotherapy, I had a comfortable journey home on the train, and after further sessions I didn't think twice about travelling on the train. In fact, I now find train journeys quite boring!

There were other times when I had panic attacks, especially if I had to speak at a business meeting or in public. Now I don't feel bothered by that anymore and feel that I can move forward and not avoid the situations that made me feel uncomfortable. I now understand why I have suffered with this problem, and now feel so much more confident and motivated.

I just want to let other sufferers know that there is help out there, and that you can overcome this problem.

Betty

I have always been an anxious person for no apparent reason, but things became really bad when I developed epilepsy in 2000.

Since then I'm always panicky and acutely anxious, and I suffer from insomnia. At the moment I'm seeing a specialist sleep counsellor as my anxiety is centred around my sleep patterns. I'm pleased to say it has brough relief for the first time in years.

Julia

I have suffered with panic attacks since December 1992.

The first one I had was the worst as I didn't know what was happening to me. I have learnt to keep saying to myself that I'm not going to faint or die when I have an attack. I also focus on something that makes me feel happy. I found that if you can tell someone you know that you are having an attack it can really relieve some of the pressure you are experiencing. I once told one of my best friends about my panic attacks and to my astonishment he had had them too. We found it a great comfort talking about the feelings we have and it made us realise that we don't have to suffer in silence.

I usually have an attack when I'm in a crowded area (work usually) or when I go to bed. I can often feel it coming on so I concentrate on the five senses. I firstly focus on something I can see, then concentrate on a sound, then smell what's in the air and try (or imagine) something in my mouth.

By following these simple tasks I find my breathing has calmed and I can then focus on feeling better.

Kev

The best cure for panic attacks in my experience...

was a combination of 5 HTP - a serotonin enhancing supplement and the book, 'Self Help For Your Nerves' by Dr Claire Weekes.

Marc

My panic disorder started over 9 years ago.

SSRI medications block the panics completely but leave me chronically anxious with constant symptoms of autonomic hyperarousal. The SSRIs also make me sleep constantly, and cause me to lose all motivation and drive. However, the much misunderstood benzodiazepines, in particular Alprazolam and Clonazepam both completely block the panic attacks and considerably reduce the hyperarousal symptoms. I have seen a psychologist and had counselling, but both therapies were totally useless. Only the high potency benzodiazepines work for me. Many books on panic disorder written by expert psychopharmacologists explain that benzos (tranquillisers) are effective and safe and actually have less side effects than the SSRIs. Long term studies of benzo users have shown that tolerance to the anxiolytic and antipanic effects does not occur, and that in 95% of cases, patients do not increase their dose over time.

Geoff

I have only just found this site, and it is good to know I am not alone.

I have just started having panic attacks and my doctor has diagnosed me with stress and anxiety. I have never been so frightened in my whole life. I thought I was going mad. I have recently lost a close friend and he thinks this has triggered off things from my past causing the panic attacks. What worries me is they come on at any time, I am claustraphobic so at the moment I can be in my car and feel panicky for no reason, I am seeing a therapist as soon as my doctor arranges this so I am hoping I feel better soon. Reading the other comments has made me realise I am not alone in these feelings and there is some hope.

Laurie

I have suffered with panic attacks for 7 years.

I still have the occasional attack of fear, but can quickly turn it around by telling myself NOTHING BAD IS GOING TO HAPPEN. Focus is the best tool and knowing that fear is in everyone and you really are not alone. At the time I thought there was no end to it, but I can assure you there is. Just start believing in yourself.

Amanda

I had my first panic attack in 2003.

I decided not to make a big deal out of it as when I had it, I had been in a very stressful situation. But after that first time, I began to have panic attacks more and more often for no reason, and was therefore left permanently on edge. I then got to a point where I developed 'GAD' as well. I felt totally trapped and found myself feeling that I just shouldn't bother getting out of bed in the morning. One day I had a panic attack when I was out shopping with a friend and so I was forced to talk to her about it. After talking about it, I felt like it had lifted some of my tension and I felt amazing, so I decided to start seeing a counsellor. In a couple of months I finally felt like a normal person again. I sometimes get the odd 'hiccup' where I get a panic attack again, but they are no longer as bad as I now know how to control them. So I just want to say to panic attack sufferers out there, you can't be expected to deal with it on your own, it's too much. If I saw myself now as I was two years ago, I probably wouldn't recognise myself.

Rachel

I had my first panic attack 11 years ago when I was 16 years old.

I never knew that panic attacks existed and therefore felt terrified. I thought I was either going crazy or dying. After two years of not understanding what was happening and having reoccurring panic attacks I read an article in a magazine about panic attacks which enlightened me and took the biggest weight off my shoulders. I gathered the courage to go to my GP who referred me to a consultant psychologist who was truly amazing. Just by talking about my experiences and having the physical processes explained made me feel normal and rational. It took time but since then I can honestly say that I have not had a panic attack for 8 years. I feel now stronger as a person as I understand myself a lot more.

Marsha

I've suffered from panic/anxiety nearly all my life.

I remember sitting on the toilet as a child and having strong serges of fear, which would gradually go until the next time. With age I slowly grew to be able to control these feelings, to a point. I am a naturally highly strung person which I believe has a lot to do with this condition. I've been depressed which has been brought on by not understanding these feelings. Even now I feel as if I'm going to do my first parashoot jump, and that's the feelings brought back to me just by remembering my past writing this small piece. It's a learning process, I've been fine for a while now, but had a bout of not feeling myself just a week ago. So, back on the old treadmill; be positive as we can all beat our fears - time is a great healer.

Paul

I have suffered with panic attacks for a few years now and find them completely debilitating.

I am so glad to find this website and to realise I'm not the only one who feels this way. After a total breakdown 3 years ago, I started psychotherapy and although it was helpful, my attacks reocurr as soon as I try to stop my medication. I know I'm not depressed but the anti-depressants I'm on are just so good at subduing these panic attacks that I'm able to carry on relatively normally. Still can't go on holiday again yet (anxiety sets in) and I feel guilty because my family would like me to go away with them. My attacks used to be triggered by one specific thing, now they're anytime but especially at night. My therapy has cost me thousands so far.

Susan

I started to suffer with panic attacks after two very bad pregnancies.

I went into town one day and half way down the high street I just started to feel sick and dizzy. By the time I got back to the car I was an absolute wreck and after that I was scared to go shopping or even pick my daughter up from school. I tried every natural remedy I could and in the end found that hynotherapy CDs worked best for me. Its been two years now and although I still have days when I feel nervy I no longer worry so much about an attack occuring.

Valerie

I am 36 yrs old and started having panic attacks at 21.

For me its all connected to blushing. I worked in an office with a woman who would take great pleasure in pointing out whether I was blushing or not and I found this excrutiatingly embarrassing which made the problem 10 times worse. Obviously now I know that I should have said 'so what' instead of worrying and avoiding situations. In the end it was self fulfilling; I was worried about blushing so I blushed which would trigger a panic attack. I know that if I stopped caring it would stop happening, but that is so much easier said than done. The feeling of panicking is all consuming. The things that have helped me were having children (please don't all rush out and get pregnant )as you have to do things for them whether you like it or not and also telling people, i.e family and close friends. They may not fully understand but it explains your behaviour in certain situations and I've found that I'm more likely to do the things I avoided or just give them a go as I can get up and leave if need be and people know why. If I know I can just leave it takes the pressure off and 9 times out of 10 I'm ok. Also when you start telling people, its suprising how many have either experienced something similar or know someone who has. When people find out that I have panic attacks they seem genuinely amazed so it can't be as obvious as I thought. I know I come across as confident and quite loud but appearances can be disceptive and that works both ways. Maybe there are people that we know that feel the same but aren't saying. Never give up, no matter how hard it is. In my experience the more you do, the easier it gets. The thought of doing something is nearly always worse than actually doing it and hardest of all, try and keep it in perspective. Good luck.

Andi

I am 19 years of age and I have been suffering with what I believe to be panic attacks.

I am sometimes a bit of a worrier and perhaps have high expectations of myself, i.e. making sure everyone else is happy, not standing up for myself etc. The first one happened whilst I was out with friends. I thought I was about to die. I was admitted to hospital with a pulse of176bpm at its peak. I had never been so frightened. No doctors suggested what it could be which made things worse. I have just finished a busy first year at university which i enjoyed. They came from absolutely nowhere and have made my life HELL. I suffer from the following symptoms during an attack...

  • Feeling unreal
  • Cold rushes over my head, face and upper body
  • Light headed
  • Dizziness
  • Very fast pulse
  • Sweating hands and feet
  • Cold hands and feet
  • Sickness
  • Extreme fear of dying
  • Feeling like I will pass out
  • Extreme trembling and jaw chattering
  • Immediately exhausted
  • Unable to concentrate or relax
These happen when I have an attack but I also suffer from other symptoms as a result of my extreme anxiety and fear of another attack: Dizziness, Pains in my chest, stomach, back and neck, heart flutters, almost as if my heart skips a beat (which in turn sets off a panic attack), constant fear, morbid thoughts, slight depression. The list continues. I am so glad I have found this site. My symptoms vary which makes it difficult to distinguish a panic attack or an illness. I fear for my health and I fear for my loved ones day in day out. I have a supportive family and I am due to see a counsellor. I am also taking vitamin B5 and Rhodiola rhosea. I find rescue remedy helps at times. I am also swimming and going to Yoga. I hope I have helped other sufferes but I hope more that I will come out of this living hell and get on with my once happy, successful life.

Jodie

I'm 28 yrs now but my first attack was in 2004.

As a muslim I was opening my fast in the evening as normal and all of a sudden from NO WHERE my heart started to pound really fast. I thought I was having a heart attack and guess what, when I was taken to the emergency hospital in Pakistan they diagnosed me with some kind of heart problem. Every time after that when I started to have thess 'attacks' I was given an injection by the hospital staff to slow my heart rate down. Things got worse so I eventually decided to come back to the UK. I was taken in to hospital where I was told that actually what I had been experiencing was a panic attack and NOT a HEART ATTACK after all . Since then I've had another panic attack which was horrible but I've realised that I have got to learn to control myself. My GP has given me antidepressants, but I've decided not to take them yet (I may in the near future) as I don't want to become addicted to such medicine... it is a fight which I can't afford to lose as I have a good wife and 2 beautiful children - so I need to take control of myself. These are the following symptoms I've had with the attacks: feeling unreal, light headedness, dizziness, fast pulse, sickness, extreme fear of dying, feeling that I will pass out and then consequently feeling exhausted.

I am just so happy that I have found this website. All of you look after yourself. I hope that you manage to overcome your difficulties.

Mansoor

I have suffered from panic attacks for 11 yrs now and they have taken over my life.

I first experienced one when I was out shopping with my boyfreind. I didn't know what was happening to me. I very rarely leave the house unless I have someone with me. I have 3 lovely children and I feel that I am letting them down as they miss out on lots of activities as I can't take them. All I want to do is take them out on my own and enjoy life - I want to feel normal again. I have had CBT therapy for 2 yrs which was a waste of time as I'm still no further from where I started. I try and set myself goals but never reach them. As soon as I get my coat and think: right I'm going to beat this then all the symptoms set in and I'm a nervous wreck before I get to the door. If I go anywhere I have to make sure I have a paper bag, my inhaler. I also plan my route so I'm not too far away from anybody in case I have an attack. I won't take medication as the side effects make me feel worse so I just try and deal with the panic attacks myself. All I want is a job and to do lots of things with my kids, and feel human as I feel like a freak.

Pamela

I have suffered from panic attacks from my early twenties whilst being a student.

The first one I had, I thought I was having a heart attack or a stroke. After many years of panic attacks, I finally came clean to my GP who gave me Citalopram and sent me to a counsellor who taught me how to breathe through the panic. Claire Weekes', 'self help for your nerves' is an absolute godsend. I still have feelings of panic occasionally, but if I do, I have learnt to ignore them and they disappear.

Cathy

I have suffered with panic attacks and anxiety for ten years now.

I thought that I would stop having them by now but I accept they are going to be with me to the end. I am mentally and physically exhausted. I can't leave the house most of the time. My life feels pointless. I can't be the great mum or the great partner I want to be. I can't go shopping - my partner has to. I can't go to the cinema or theatre or anywhere where there are lots of people. I feel like screaming why me, WHY? I can't even go to the local shop without panic setting in. I think my partner's family just think I am lazy or crazy and I put it on. I would love them to walk a day in my shoes. Some days I feel like giving up but I look at my son and I couldn't do that to him. He is going to University in September so I am glad I have done something right. I know this is no way to live and I definitely didn't choose this life. My love goes to all my fellow sufferers; I know what you are going through. Love to you all xxxxxxx

Carol

I started getting panic attacks about 7 years ago when my parents both committed suicide.

I also suffered from 2 miscarriages shortly afterwards and was told that I'd probably never be able to have anymore children. My husband at the time was very mentally abusive towards me. I think that his attitude towards me just made my anxiety worse. He would call me a freak and said that I was a weak person for letting 'life's obstacles' affect me like this. My panic attacks ruled my life. At my worst, I was having 2 or 3 attacks a day. My GP prescribed me anti-anxiety meds and diazepam. At one stage, he wanted to admit me to hospital as my mental health was so bad, although as I had a 7 year old daughter this wasn't possible. I just had to get on with it and just tried to be as normal as possible for my child. I also went to see various counsellors and psychiatrists although it didn't really help. Eventually I left my husband and things seemed to improve (suprise, suprise). I met my current husband who is wonderfully supportive and is my rock. Recently, we had IVF treatment for my infertility which sadly didn't work. Since then, my anxiety has returned with a vengance however, this time, I'm displaying typical symptoms of agoraphobia. Although not severe, I am unable to fly, drive too far away from home and go to large shopping centres. I don't suffer from spontaneous panic attacks anymore, but I feel generally anxious most of the time and avoid situations where I might have a panic attack. I once had a panic attack while we were about to walk into the Trafford Centre. My mind now associates the Trafford Centre with panic so I have never been back. Pity for me as I love to shop! Relief for my husband who can now open the credit card statements without having a minor panic attack himself!! Generally I am happier than I was 7 years ago. I have the love and support of my husband and daughter and know that I will conquer these fears.

Karen

I have just recently had confirmed by my GP what I have now for years - that I am suffering with panic attacks.

I have been given Inderal tablets (Beta Blockers) which I have to take once a day. So far (I have been taking them for 2 weeks) there has been a small improvement but really nothing worth noting.

I can really relate to the experiences of others, ( in particular to Simon and his condition the most). I dread going out to the shops, work (and I only work with 4 others in an office), socialising etc. Even when going for a drink with a friend, I end up shaking, sweating and the more I think about it the worst it gets. As a result, I have stopped having contact with most of my friends.

This I know doesn't help the situation, if anything it probably makes it worse, but what can I do? I don't know what caused this to happen to me - I had an average (I think) childhood and have a loving family but I have suffered from this condition for as long as I can remember. It gives me great hop for the future to read the comments of fellow sufferers. I know that probably sounds bad, but I hope you understand what I mean by this - i.e. we are not alone in going through these experiences Even though I am feeling rather down typing thsi message I kind of feel OK as this is probably the first time that I have explained my feelings properly to anyone.

Some days are better than others - today is a bad one. Fingers crossed, tomorrow will be better.

James

I started having panic attacks when I was 22 years old.

I'm now 27 and still get them on a daily basis.

I had to take one of my friends who was 39 to a local hospital as she was having a asthma attack. I sat in the waiting room for 10 minutes when the doctor came to tell me she had died of some kind of heart failure.

A week later, I had my first attack. I was lying in bed and felt a slight twinge in my chest. Of course I thought I was having a heart attack and the pain got worse as I took the attack. I ended up calling an ambulance. The paramedics then explained it was a panic attack that I was having not an asthma attack.

I didn't belive them and so went for tests which proved that there was nothing physically wrong with me.

I have had too many tests to remember since then and still there's nothing wrong. You would think I would learn, but I don't.

Panic attacks rule my life and are so hard to control but here's a list of things that I do to ease them until they pass - When you feel a panic coming on remember to breathe deep and slow; 4 seconds in 4 seconds out. As soon as you start panting it gets worse.

Get up and do something even if its just brushing your hair.

Go outside; I often find if you go into an area that's cool and (if possible) wear a vest or something thin, the coldness will take your mind off it.

Do something that requires your full attention, e.g. make the bed, wash dishes or hoover.

It sounds silly but walk away from where you are when the panic starts. Just keep walking - trust me it does work.

Although noone can convince you that you are perfectly well just think of it this way; if something was going to happen to you it would of happened by now! I hope this helps whoever reads it. Remember you are not alone.

Eleanor

My first panic attack was in June 2003 - 3 months after giving birth to my second child.

I was that scared that I made my family call for an ambulance. I now feel quite stupid about dong that but at the time I really thought that I was going to die. I went to see my GP and she told me that I had post natal depression. I was mortified because usually I am a very happy person who can go anywhere and have fun. However my life changed as a result of the panic attacks and they gradually got worse. I started taking Citalopram which I took for a year. I tried eventually to come off the tablets - big mistake. I had a relapse and was back on the tablets. Four years later I am still on the tablets, albeit a weaker dose. I do still have the panic attacks and they do really get me down at times, and I still have the fear of dying as I did with that first attack. I do however, try to control the panci attacks by keeping busy with things. I am glad that I am not alone with these feelings but I wouldn't wish these feelings on anyone. Lets hope one day we can all feel normal.

Trish

I have to say that my situation is wholly my fault.

I have been a recreational drug user, not to a point that I have ever been dependent upon substances, but enough to cause a problem. My attacks started in June 2008 when I stupidly took an overdose of Speed. I completely lost control in a nightclub and ended up in hospital in London. The unnatural rise in heart rate convinced me that I was having a heart attack. As heart conditions run in my family I was truly convinced that I was going to die. Despite chest X rays, ECGs, blood tests etc. etc. I was still convinced that my number was up.
I now suffer regular bouts of anxiety/panic attacks that prove quite often to be very debilitating. Symptoms include nausea, the feeling of being 'spaced out' and detached from real life, dizziness, increased heart rate, chest pains, insomnia, dry mouth, feeling out of control, fear of death - the list is endless.
Of cause my condition has been created as a result of my own stupidity. For those that have partaken in recreational drugs use you will understand why I used to partake in such activities at weekends. Those that have never taken drugs please do not frown upon me as it isn't as you might imagine. However, if I could let every young drug user experience aware of what I now experiecne on a regular basis as I am sure they would never start. The attacks are truly the most single nasty un-drug induced trip known to mankind. I wholly sympathise with all of you who have developed this condition through no fault of your own.

Mark

I'm 17 and have been having panic attacks for four years now.

They used to be really bad when they first started. I had a fear of being sick and some days I would lie in bed with a bucket by my side. I would feel like I was about to be sick, and would be very sweaty and felt very faint. Then they progressed to almost a fear of eating. I skipped breakfast everyday, for lunch I would just about manage a sandwich, and I'd leave 1/4 of my dinner. Lastly they progressed to a fear of actually having a panic attack. Now I'm beginning to CONTROL them. I try to keep a daily routine, and when I feel one coming on, I tell myself that there's nothing to panic about, and think about what would actually happen when I had one, eg: 'my heart rate will go up, and I'll feel sweaty, but that's nothing to panic about' then I try to take my mind off it by doing something. I just want to say that if you are reading this, and have panic attacks, that you are not alone. It's very scary and can really get you down, but you just have to live each day as it comes. And I'm sure if you talked to your friends, that at least one of them had panic attacks or knows someone who has them too. You are not alone

Beth

Firsty, I'd like to congratulate everyone who has put a message on here for others to read - this in itself is a huge step.

I have suffered with panic attacks since I was 17 - I'm now 29 and at present I'm experiencing a stressful time as I'm planning my wedding and I have also just crashed my car. I have also suffered with IBS for the past 5 years and this hasn't helped as many of you report - I also get obsessed about having to know where the toilet is etc. I had a traumatic incident in London where I ate and drank too much - got stuck on a tube and ended up never having to run so fast in my life to get to the toilet - where I ended up having severe diarrhoea and sickness - I felt so embarrassed. Since then my method of coping with panic and obsessive thoughts of wanting the toilet has been to plan trips well in advance - talk to friends and family members about what is going on - try and bring to humour to the situation. Literally, I just try and go for it by going on short trips out - I always say to myself: "what's the worst that can happen - poo myself, well so what!" Please don't let this disorder rule your life - be strong and do what works for you. I refuse to let this condition beat me and its goes without saying ..... I chose a wedding venue with lots of loos!! Just in case, I'm also having CBT which I have found has actually resulted in bringing lots of emotions up which has actually made my panics worsre. Anyway, just believe in yourselves and stay positive - you can learn to control these feelings. You are not going crazy or mad. You can lead a normal life - just take small steps towards achieving your goals.

Joanna

I started to have panic attacks when I was 18 after my nan died.

I went to the hospital and thought I was dying of a heart attack but of course I wasn't. I am now 41 and I have some time without having panic attacks, but unfortunately I have also had bad experiences again with panic.. I have started EFT treatment which really helps - I was reluctant at first to give it a go, but I feel great when I've had a session. I agree with others that distraction really helps but I've found you have to learn to distract yourself before the panic really takes hold. I have written a diary for many years and this has also helped. Similarly, I've found the Bach Rescue Remedy helpful too as it helps to calm me down. One thing I have noticed however that is even if I'm panicking, as soon as someone calls me or I start chatting to someone, it is amazing how fast the panic goe! Don't give up.

Sally

Hello, my name is Jez and I am 19 years old.

I started to suffer from panic attacks during my second semester of University when I fell ill with what was probably known as Glandular Fever. As I was away from my parents, I felt vulnerable and afraid and every little thing would set me off. I hate it because I feel like when I have the panic attacks, I can't breathe and I am not in control of my own body and mind. I am glad that I have found a site like this because it makes me realise that I can get help.

Jez

I am almost 18 years old which will mean I have suffered with anxiety attacks and panic attacks for 3 years.

It all started when I had a boyfriends and now the thought of male attention seems to trigger it. I am on countless tablets but I know they don't help. I have been to a stress help class but took nothing valuable away with me. I am so scared that this is controlling my life. The only parties I go to are birthday parties and the last one was for a 10 year old. I feel so abnormal compared with my friends.

Emma