Tips ?

@Jojonoor16

I’m really sorry you’re going through this—it sounds incredibly overwhelming and exhausting to carry so much pain while still having to be around the source of it. Living with parents who caused you harm makes healing even harder, and those panic attacks and nightmares are your mind and body’s way of trying to protect you, even if they feel unbearable.

First, please know you’re not “crazy.” What you’re experiencing is real and valid, even if it’s hard for others to understand. Panic attacks can feel isolating, but they’re a symptom of your body responding to trauma and stress—it doesn’t mean you’re broken or alone.

Here are some small steps that might help when panic attacks come on:

• Grounding techniques: Try to focus on your senses to anchor yourself—like feeling your feet on the floor, noticing five things you see, four things you hear, three things you can touch, and so on. It can help your brain shift away from the panic.

• Breathing exercises: Slow, deep breaths can calm your nervous system. Inhale for 4 seconds, hold for 4, exhale for 6.

• Safe spaces: If possible, find a quiet spot at school where you can take a break when you feel overwhelmed.

For nightmares, writing them down when you wake up can sometimes lessen their power. If you feel brave, talking about them with a therapist can help too.

It’s really important to find support outside your home if you can—whether that’s a counselor at school, a trusted adult, or a mental health professional. You deserve a space where you feel safe and understood.

You’re carrying a lot right now, and it’s okay to ask for help and to take things one moment at a time. Your feelings matter, and there are people who want to help you through this. You don’t have to face it alone.

@Jojonoor16 honestly I don't have any tips because I myself am also going through similar things like panic attacks depression and my dad mentally abusing me but the least I can do is talk to you and maybe we can support each other