Panic disorders

Coffee, and all beverages rammed with caffeine like energy drinks and sodas, will stimulate activity in your brain. This is not helpful if you’re prone to panic attacks.

Swap your soft drinks to caffeine-free alternatives like squash, herbal teas and good old wonderful water. While you’re at it, consider cutting down or eliminating alcohol from your day as this winds up your brain cells too.

Whatever you decide to drink, stay well hydrated. Getting a dry mouth may feel like the start of a panic attack, and then trigger a real one.

If you’re having difficulty sleeping or suffering from night sweats, like many women in the menopause, then you may be more likely to feel anxious and get panic attacks. This can then become a vicious circle.

Look at what you do leading up to bedtime. Do you give yourself breathing space after work and before your head hits the pillow? Do you put your phone away a couple of hours before you head upstairs? (Avoid screens before shuteye as they pump out blue light and trick your brain into thinking it’s daytime).

You can also set yourself up for quality sleep by not eating too much too late or having a warm bath – the drop in body temperature when you get out will help you snooze. Find out what helps you to relax in the evening and keep doing it.

Many menopausal women swear by supplements to help them with their symptoms.

It’s always a good idea to check with your doctor that supplements won’t interfere with your other medicines before you try them out.

There’s nothing more annoying or upsetting than someone telling you to chill out when you feel like you’re wound up like a clock spring.

But the best thing you can do to calm down during an attack is breathe. You don’t have to blow into a paper bag, anything that will structure and slow your breathing will help. Breathe in for five and out for 10. Simple but incredibly effective.

Hypnotherapy, yoga and meditation will all help you relax and focus on breathing deeply and slowly too.

You may not feel like pulling on your cycling shorts when anxiety strikes – but it could help you enormously.

Exercise uses up nervous energy, helps you sleep, helps regulate your hormones and encourages the beneficial breathing techniques we’ve just talked about. All these things can equal fewer panic attacks.

If you’ve tried all of the above and you’re still having regular or severe panic attacks, or you’ve started avoiding certain situations in case you have one, then you may have a panic disorder and need to see your GP.

Your doctor may encourage you to see a mental health therapist or prescribe antidepressants or sedatives. They can also check you over and rule out any heart problems or other physical symptoms worrying you.