How to deal with a panic attack?
Hi everyone!
After a bit of a uni hiatus, I'm back! I just wanted to ask for some advice on what to do if you get a panic attack. Recently the stress of uni has gotten to me and I had a big panic attack which I've never had before.
Thank you for your help everyone 😄
Comments
Hey @missep, welcome back! Feeling panicked because of uni work is something I've had a bit of experience with in the past (and I'm sure a lot of people on RO can definitely relate as well!) so here are some of the things that worked for me.
- Before it gets to the point of an actual panic attack, really try to pin down exactly what it is that's feeling overwhelming for you. By finding out exactly what it is (e.g. having a lot to do before a deadline, not feeling like you fully understand a part of an assessment) you can break the task at hand into manageable pieces and find out who at uni might be able to provide some extra support
- On the subject of support, having someone supportive like a friend or a family member that you can give a call when it all feels a bit too much was something I really benefited from. Just being able to get what you're feeling out into the open can make what's causing you trouble feel easier to face than when you keep it to yourself
- Super basic one, but in the moment of a panic attack can be easier said than done, focus on your breathing! there are actually some really helpful GIFs that can help you breath at a pace that's going to help to calm down the physical responses that come with a panic attack. A great example is this one:
Hope these ideas help!
Hi! Thank you for those tips. I like the idea of that breathing GIF! It's very calming to look at 🙂
I hope I don't get another panic attack in the future but if I do I'm going to try to just sit down and take lots of deep and slow breaths
hi there @missep
im no stranger to panic attacks
the most important thing i find it to actually breathe- most of the time we jsut get to a point where we are jsut holding our breath. so remember to breath!
practice breating in jsut general terms or even when slightly anxious as well that way you get practice in before it actually happens
lets hoep ti doesnt happen again hey 🙂
Hi @scared01!
I definitely think that when it happened, I forgot to breathe but if it happens again (hopefully it won't) I'll make sure to focus on my breathing!
Luckily a lot of the things that were stressing me out have changed and now I feel much happier 🙂
thank you for your advice!
alot of people do the same thing, they realsie they are panicking but what they dont realsie is they are holding their breath and when they do start to breathe again and take a few deep breaths it already starts to help
im glad things have settled down abit for you too
I had a panick attack tonight 😕 it was terrible. I couldn't stop it. It happened so suddenly. 😞
@mspaceK thats the bad thing about them. They come on very quickly and very suddenly which is why its so hard to control and its scary.
How are you feeling this morning?
ill bet @mspaceK that often has that effect on most people
did you know how to help yourself?
Not sure. I ended up contacting lifeline.
I went to the dr today and i got prescribed panic attack medication temporarily 😞 I've seriously had the worst day/ night in a while. Fml.
I have no idea cause this is the first time I've been given medication for it. I've just had a nice meal and now I'm home I'm thinking about having a nap @N1ghtW1ng
you dont always have to have an identifiable trigger @mspaceK
thats the worst part about anxiety and depression and of course panic attacks.
dont be too disheartened by the medications. its only temporary 
Hi @missep and welcome back! 😄 Uni can definitely be so stressful at times! How is it going for you?
When I start to have a panic attack (which I think of as freaking out) I tend to isolate myself. For me, the main reason for the panic attack is being around other people, coupled with other things, so when I leave the classroom, go sit somewhere by myself, and distract myself. This could be with music or a game on my phone or even just listening to my own breathing to steady it. Sometimes, I try to sit in the sun for some good old vitamin D 😛
What are some things that you usually do when you feel stressed out? Applying those to when you feel a panic attack coming on can help stop it from ever reaching a climax.
I hope some of this helped 🙂
Hi @N1ghtW1ng!
Thank you for the advice, I should definitely start applying some mindful meditation or something. I also have to remind myself that it's not the end of the world! I tend to over-dramatise situations in my head 😞 Atleast I know it's something that I can work on 🙂
