I don't know if this is normal but...

[Tamrby]

Okay so 3 years ago I had a few panic attacks, they were horrible but when they stopped happening I thought I was done with it. However now I feel it coming back, I'm not too sure what it is to be honest but I get the biggest pit in my stomach like the ones you get when you get caught doing something really bad or something but the come multiple times a day. My legs shake and go numb and I start hyperventilating. Normally I can calm myself down if I'm in the middle of class as I don't want anything to happen but It's becoming harder to manage. I already struggle to act "normal" in school and I get more nervous thinking about the people in my class and what they'd think if I broke down in my class... I really don't want the panic attacks to come back. Anyone got any tips on how to prolong panic attacks to I can at least make it to the end of class, breathing techniques don't really work on me and I'm often silently suffering because I don't want to annoy my friends or making anyone think I want attention or anything, believe me in that situation thats the last thing I want. Anyways any advice would be greatly appreciated thanks 🙂

[Helarctus]

Hello Tamrby,

Finding triggers will help, being able to identify them and recognising that you are having an episode can be helpful in 'riding it out'. Especially if you know its only a short timeframe before you can do something to help settle yourself by getting some space/fluids/what you need.

A relatively discreet method of management is to wear a wristband or hairband on your wrist that you can snap a few times. Allow yourself a certain number of snaps before getting on with things. It will be trial and error because there is no golden solution that works for everyone, but being mindful of yourself and your situation is a good place to start.

Regards,

Helarctus.

[sunnyl20]

Hi Tamrby,

I am really sorry to hear what you are going through - what you are experiencing sounds very distressing and exhausting. It must be very overwhelming and isolating feeling that you have to hide what is happening. Is there anyone that you trust and feel able to talk to about this? Often sharing with someone close to you can help take the edge off the distress, knowing that you have someone to talk to. Can you identify any specific triggers or possible causes - do they happen at particular times, in particular places or with specific people?

In terms of trying to get through that acute distress, grounding techniques can be helpful in bringing you back into your body and into the present and help shift your focus a bit e.g. kneading a stress ball, focusing on the parts of your body that are contacting the floor or chair you're on, pushing your feet into the ground, flicking a rubber band on your wrist, washing your face with cold water, pushing your fingernails into the palms of your hands, stretching, visualisation exercises.

Please feel free to talk more if and when you wish, we are here to listen. Take care.