As one of us who has experienced panic attacks, I browsed the Web with Lycos search and found the following which should help with your own diagnosis and self-help. (I am not a doctor.) Panic Attack Symptoms In a true panic attack, at least four of thirteen characteristic symptoms must be present. They are: shortness of breath or feeling a smothering sensation palpitation or rapid heart rate dizziness or faintness trembling or shaking nausea or stomach distress sweating choking sensation, although there is actually no choking depersonalization or derealization (which means things don't seem as they really are) Many people describe feeling as if they are looking on themselves from an external spot in the room Numbness or tingling, especially in the extremities Flashes of heat, so called hot flashes or chills Chest pains or other discomfort Fear of dying or fear of going crazy and doing something u ncontrolled. This list was extracted from a transcript of a talk given by Dr. Brian Swenson to Agoraphobics in Action on Oct. 18, 1994. Printed in the AiA newsletter, Winter 1995. ========== The following two excerpts can be found at: http://www.wam.umd.edu/~janeeyre/goodmood/attack.html What are the Symptoms of a Panic Attack? The symptoms of a panic attack appear suddenly, without any apparent cause. They may include: .Racing or pounding heartbeat .Chest pains .Dizziness, lightheadedness, nausea .Difficulty breathing .Tingling or numbness in the hands .Flushes or chills .Dreamlike sensations or perceptual distortions .Terror: a sense that something unimaginably horrible is about to occur and one is powerless to prevent it .Fear of losing control and doing something embarrassing .Fear of dying A panic attack typically lasts for several minutes. It is one of the most distressing conditions that a person can experience. Most who have one attack will have others. When someone has repeated attacks, or feels severe anxiety about having another attack, he or she is said to have panic disorder. From Panic Disorder, written by Mary Lynn Hendrix, science writer in the Office of Scientific Information, The National Institute of Mental Health. ================ Strategies for Coping with Panic 1.Remember that although your feelings and symptoms are very frightening they are not dangerous or harmful. 2.Understand that what you are experiencing is just an exaggeration of your normal bodily reactions to stress. 3.Do not fight your feelings or try to wish them away. The more you are willing to face them, the less intense they will become. 4.Do not add to your panic by thinking about what "might" happen. If you find yourself asking "What if?" tell yourself "So what!" 5.Stay in the present. Notice what is really happening to you as opposed to what you think might happen. 6.Label your fear level from zero to ten and watch it go up and down. Notice that it does not stay at a very high level for more than a few seconds. 7.When you find yourself thinking about the fear, change your "what if" thinking. Focus on and carry out a simple and manageable task such as counting backwards from 100 by 3's or snapping a rubber band on your wrist. 8.Notice that when you stop adding frightening thoughts to your fear, it begins to fade. 9.When the fear comes, expect and accept it. Wait and give it time to pass without running away from it. 10.Be proud of yourself for your progress thus far, and think about how good you will feel when you succeed this time. From Understanding Panic Disorder, by The National Institute of Mental Health. NIMH further cites Jerilyn Ross, M.A., L.I.C.S.W., The Ross Center for Anxiety and Related Disorders, Inc., Washington, DC. Adapted from Mathews, A.M.; Gelder, M.G.; and Johnston, D.W. Agoraphobia: Nature and Treatment. New York and London: Guilford Press, 1981. ================= I plan to try out the things above, but I know I will have to memorize a couple of them, because when the attack is bad, it is hardest to remember anything. I think it will take some time to begin to master these things. Let us all know if you find success. Rich Morelli, PDer since '88 Age 53 [log in to unmask] begin 600 WINMAIL.DAT M>)\^(C@4`0:0" `$```````!``$``0>0!@`(````Y 0```````#H``$-@ 0` M`@````(``@`!!) &`$P!```!````# ````,``# $````"P`/#@`````"`?\/ M`0```&X`````````M3O"P"QW$!JAO @`*RI6PA4```!R7(&EXN'.$;Q^1$53 M5 ``9((```````"!*Q^DOJ,0&9UN`-T!#U0"`````%!$($QI<W0`4TU44 !P M87)K:6YS;D!632Y55$-#+E543U)/3E1/+D-!````'@`", $````%````4TU4 M4 `````>``,P`0```!T```!P87)K:6YS;D!632Y55$-#+E543U)/3E1/+D-! M``````,`%0P!`````P#^#P8````>``$P`0````H````G4$0@3&ES="<````" M`0LP`0```"(```!33510.E!!4DM)3E-.0%9-+E540T,N551/4D].5$\N0T$` M```#```Y``````L`0#H!`````@'V#P$````$````````!/$\`0B !P`8```` M25!-+DUI8W)O<V]F="!-86EL+DYO=&4`,0@!!( !`!T```!086YI8R!!='1A M8VL@<WEM<'1O;7,@)B!H96QP`!X*`06 `P`.````S <"``\`#P`F`#8`! !3 M`0$@@ ,`#@```,P'`@`/``\`)@`V``0`4P$!"8 !`"$```!!0D0R,D1#1$$Y M-C=#1C$Q0D,W130T-#4U,S4T,# P, `K!P$#D 8`O P``!(````+`",``0`` M``,`)@``````"P`I```````#`#8``````$ `.0#@M2R?Y?NZ`1X`< `!```` M'0```%!A;FEC($%T=&%C:R!S>6UP=&]M<R F(&AE;' ``````@%Q``$````6 M`````;K[Y9\ES2W2N&>I$<^\?D1%4U0`````'@`># $````%````4TU44 `` M```>`!\,`0```!8```!R;6]R96QL:4!P86]N;&EN92YC;VT````#``80A\Y\ M$0,`!Q!�``'@`($ $```!E````05-/3D5/1E535TA/2$%315A015))14Y# M141004Y)0T%45$%#2U,L24)23U=314142$5714)7251(3%E#3U-314%20TA! M3D1&3U5.1%1(149/3$Q/5TE.1U=(24-(4TA/54Q$2 `````"`0D0`0```#P+ M```X"P``>Q,``$Q:1G6=>2FE_P`*`0\"%0*H!>L"@P!0`O()`@!C: K <V5T M,C<&``;#`H,R`\4"`'!R0G$1XG-T96T"@S.W`N0'$P*#-!+,%,5]"H _",\) MV0* "H$-L0M@;F<X,3 S%% +"A5B,C07%+ $( (@91L09B!U800@=VAO(!& M!"!EK'AP!G$)\&,)@" *L#$#`&,@80) `-!K<Z L($D@8@-@=Q&PB1S@=&@; M0%=E8ANPXFD>D"!,>06@!" 1L+<*P!%P'5!N'. "$'4@0?L>D@(0;!<P`_ 9 M4!NQ'3!E'T!S&]!U;!S@'J!L6G ?!'D(81L0=P.@9'D',&=N'Y $`" C$;!L MA&8M(H(N(" H'?!886T@(_ %0&$CH&]D8W0%L"XI"H4*A5"]'1-!'7,1\@4P M`W!S)ISF20.@)?!T<@I0'/L=T/D=8"!L'] 3P"!B(U$;<.T>D&D`( GA(!%R M`- 3T)<%$!/ '3%S*%4@;1N0?05 8BHA%Z 1L (P)2!4[1Z@>1U0%Z Z)O8* MA3##_R(1`" ;, 01&V$>$!_0'S&U!;%F">!L(7(E\',$8*\>D040(8$N\7,= M8&D"(/\P:@JP(J ?(#0C,E(L\#5@?R)B"L %0"SP$] P:B.P>OYZ"X Q@S)Q M"W$Q8S!J*?"?$^ "8"%R!;$B$&%K(7'Y,&IN81N0'] ZDRB!`-#_'T CL!/ M+M$Y.P/@,A$['=T1<&\[`C/8*P%L'I (8+YG'T S8AM )"(F,'4'0%YL+X C M\#^6-RME'&%S_P(@!T W\#67!($?T$1W,&K],,(H(;0'@ 8B+#$94 0@^280 M;B<%0!&P$^ =4$?"OR]Q15)"42^A)H8PPTT`</LO@!Q@;PM0&T -L 3R+I&_ M,I<$( :0220OH2M ;T+?WS#!-<$>D2B@(I!V!Y$#4M\@(1PQ+2%$41^P<"7! M"X#/'H,#8 -P,&I.=0;0.#;?/J(RPAW0!Y <8&,',4)1OU%54'$Z$1\@") Y M.T8+8.\B$ >1&V$V@70=T$0P++#_0C$<T1O0*Y%6Q@7 $7 #$/IL.3M#5O$% M0 JP"X X8_<S4ST2!:!M`A `(%7[']$Y&U)D>3IE,I!=1&=O\R%R!0!A>B^! M($$F$#.C_P-P$<!'\D9X() %H (P`V!]6!(N)IPO4"0A,L K@7?_'!,I\"T" M(%%0`RGA`'$%!,\;82G1!T H(&=I3[ #H,IB+X!$)F @0@<A1??>4SYP`(!/ M$AO@05ZP-B'=&]!B'3!,T0.@028P-;--`Z!/)C E(#$X'= QZ#DY-"4A4#.1 M9#)15?A!:4$F]ALP'D K4 ) NP20'=!7:T(%P&JQ-6(-SCUO)V*'(/IT=QO@ M'$#]',!R!3 $(%?P9G$@\B"[log in to unmask]@J%: ) <#HOE"]W<\ N8Y!M+E+0PV'P M"8!U+WYJ`' )X'IY%Z O7K $< 1@!' OI1UD+G-0;6PFG%<1@+\ET4&1'I(H M1F6$)WH_8A[?&T MMV63'0H=4' <8 K!Z'-U9 VP;D)0'= ?$O\(8"712Q%\ MT2^A`C!7X3PA[R4A+T0`P%2R8PI #;!RUO\FG H@(D!M`0?P`- Z95$0_R"1 M(7(V@RZ0*R&")EIZ@B:^1#?V'= RP$$P'I%A#;!^9(:$/ 6%N W0'3 B0'1_ M+X Q]"[log in to unmask],E)N_U+64541@"! A9A6L!N06.OGA:@R`7: :6M[`3/V M.&/_'&$<P 4P0B$]$Q=!C_.*-_L$D -@<B_0,Q$S\7?R*R'_8!@@D =P(] + M@ &@0E$Q,?]+\4N!)"(&X'XQ:%$F((DPOP7 (#(;(B0A41 ^<'(K4/\$$6A1 M+L%F45$QA%A=)A<P_P"07N)A=%]O(7(Z(0K +/#_!!")^ETL)IQL,'P+B6 U M8/]7\B^ 5L%QL5PA'[%/L"SPKP,@59"+<!/0<R4@25$Q_QL''I($8"N!/2:: M-2.PC^2_DV-[X403<=,<2"4@3:.B_QO$3[ ;$WQE`_ A,*>U,V+_HE%W@"R1 M8!(;(AP"%Z!\\3]D,AUG,F4?HJ&1J#%N>/\(D(EAE>2GP3+3);%;@BJF_QZA M.J-!HS00-E%H4:?#'03O/2$%L 2!8@U&4 (G=(8PO[&$?<$%$&TA9G-*\'(O M@%4?8&X#H$@)\&0%$'B_5Z%48!RBM!-;D5%53XD"_1M#4[82+7")$2F17"$` MP/M =' R3C0C4-$IH"UA0A#[$] ;4DTO`5#1M7! TFX__[SL9V9C\1/09C!/ MP@6Q"% ?-6 A@A\B)W,FG#$N4O\3X#HA6Y&E5$#F(R,RE20U_RW&37*AD2^ M`U"&\@GP<-/[338ELF090020"& X8Q&!CUP0(D E( J%,BY5($#_1!$!D""C M*R$;P"LA(R%-8_<<1R%R)"%J+E)00R/0QL'_-"H;82,C(_"X\0,@!N CL#]" M43(!:9.8`SU$Q]<S+OY$&^ ELHD0AP'"O5-2M/'?:%$#\4%#2.%CD'DO,Z.! M_T&1R=:HPG#3&^ XL+913T+_'= >DI?3:T*3)"]QJ,,ND/];\7]Q"H5JX-!% MAU"P8R,COQT$9I%'XC_3E>3)@R)5D*V'`2(;\7SA;F(&2<T3O]"A($$C(B22 M2/$_TR)W@ST&D#_<(!/0J.'=YR)3^])Q=Y$AW" *A6X@OE" (_L>@R['3B7 MMY+)@R0A287_W$34Y<G3&P%\X!^0'F+@E#_)P]J#H>'0TMQ%)O8V+OY,`: B MD,*V"L$K4$^P`R!]3_-ZQM%H0K1B(#)CD'3_( &8T5ZP&X BL)KT(X!B!O_C M!9-CF-$F$ >1);+(T2^!_R72Q+,AP$$QZ;4%L=/3DV$_*;(RD ?@$;"DHL^( M-R[_J>/=7]I^(-,?T1W0$7'&L74C%"+C=&;?<=J5)2%&_R8@QP+K!%?PDH O M@'XC'[#_!W!+<B R`X$CT!_0E7(!D/_>@'TQ( )QP2"!/J(>`!V1+V.0"R!/ MU1EP,&:",R>].&-S/ !\X#+4*@!BP:(_G%"6XR,4M"$3P,?7."[_[5H;P/+U M/*'L,7U@(7+%#/]!$G&QV7;U=)C1+I"4H9@#]]50#;#'USGRQ/4VFF%@,/\= MP1Q")C @(]5@D**8P24A_E<+< B49C*8PBUP8#"8$_^<D7W7*@"U0#+3TT%/ MY EB\<#&,"Y"+J+?\);QS12_WB._`MFD4< 7\9?R:!N1_]50;5'(].<"K94> M,%ZAS@#_R<.HPS*2`:G[,!S 'F,D(?\*PL?7LFK(B"%RLRYFD;F/Q[J?NZ3M M0$E-2"!@X #G6W-48*(Q($HS@4)0\3"&4A^0AK%-+D$NN6#@3"Y)+D/AH/+ M'6&_<#(<TEI@+P%;D;\"0:TF?PH1P5!6P&0RLX:&L2F@8[\=80FP,2"_<29 M0*%$'=#_)\#&D&5@9$9*\%4!;."Y8.,=4!TP.R!'K&"STQTPQD<D<0H"2F]H M&7$B8WL>`6AY82_0&[log in to unmask]\R`F PXL/Q@5E9(!&A"A'.3*2QD: OT$=U MUW"_`>_#P&L@AI-JL#C!,+Q_;US_W+;9X%; :#/2(O3V1^65X>]/L!A!^2$M MX&O8\/&0+>#_J,AH4<%Q62 W\/G!^Y+YHO^C)-71U[$\$@&D50)\9<LA_?PP M9 43RR''84NQEB,Z$?_!A$L!1^/WL2W@YN28T:C#_WR CV+7X0JW!6,Q@Z#A MP;/WXI%'U?>Q3()QQP%",3!TWTSQ\R<4(\]RGEU21T*G,.<V@-3!N6!01%N1 MFB&[log in to unmask]&\&B I_ U,_L^IC]E0',0D:!,<7]PU]$K@-]S$GURX !$H ,` M$! ``````P`1$ ````! ``<P8&0?S.+[N@% ``@PX+4LG^7[N@$>`#T``0`` +``$`````````4\8` ` end