Question

I am a 20-year-old female student, and I have been suffering from terrible anxiety and panic attacks for the past few months. They began when I started a new degree at a new university, after dropping out of my old one. I often wake up panicking that I have made completely the wrong choice with my life. The panic worsened significantly when pretty awful money problems began to emerge. I have tried Kalms, but they had no effect. I don't wish to take drugs of any kind if they are hard to stop taking or have unpleasant side effects. Can you suggest any effective natural remedies, or is medication the only way? I feel like I'm losing it and my short-term memory has become terrible, too. I haven't yet seen my doctor.

The yoga expert
Simon Low

Yoga is the universe's great preventive and curative medicine, and for you I'd recommend a Hatha class at least once a week for gentle, breath-led movement and plenty of time for being still. As soon as you feel panic coming on, sit down, feet flat on the ground, with posture upright but relaxed. Release any tension in your jaws. Close your eyes, place your hands on your belly and concentrate on your breath. As you slowly inhale, draw the breath down into your belly, pause and count '1,000, 2,000', then slowly exhale, pause again counting '1,000, 2,000', before repeating. The pauses prevent hyperventilation. Now add 'inner' words to the process. 'I breathe in calm as I inhale,' and 'I breathe away all fear as I exhale.' Continue to breathe this way for a minute after the symptoms have gone. It may take time before the panic attacks go, but it makes a difference immediately. Let me know how you get on.
Yoga@simonlow.com

· Simon Low is co-founder of the Triyoga centre

The psychologist
Jacquie Hetherton

I see many patients with problems like yours, so please don't feel alone or that your only option is medication. Cognitive behavioural therapy (CBT) can certainly help you, as CBT has been proven to be very effective at treating anxiety and panic attacks. The theory is that it's not the situations themselves but our interpretations of them that create anxiety. A CBT psychologist will ask you to describe an attack to see if these thoughts are realistic or simply unpleasant and frightening. The aim is that you learn to keep yourself from falling back into anxiety and panic. Knowledge is power, so I suggest you read as much as possible - Mind over Mood by Greenberger & Padesky (Guilford Press) is particularly useful. CBT can be effective quickly - five or six sessions may be enough - but it may be a good idea also to contact a psychiatrist who has specialist knowledge of medication that can help you.

· Dr Jacquie Hetherton is a lecturer in clinical psychology at Royal Holloway, University of London, and an accredited cognitive behavioural therapist

The patient
Lucy Hebditch

As someone whose panic and anxiety attacks started at 19, during my second term at university, I know how you feel. I thought I was dying. I couldn't breathe, started hyperventilating and an ambulance was called. I was convinced I'd never get better, but I'm well now, and you'll get better, too. I recommend seeing your GP to find out your options - I went down the medication route, but there are other ways to help yourself. My GP referred me for counselling, which really helped, and gave me leaflets so I could understand panic and anxiety attacks. Read as much as you can to help you feel in control (www.nomorepanic.co.uk). If you feel yourself getting anxious, try the 'seven 11' rule - breathe in for seven counts, and out for 11 to stop you hyperventilating. Also, know your triggers - I'm more anxious when overtired. Finally, consider telling your friends. I felt so much better knowing others understood and were there to support me.

· Lucy Hebditch is a council worker on the Isle of Wight

· If you have a health question for our experts, email health@observer.co.uk