What do you do when a panic attack comes in the middle of school?
Last Updated: 08/13/2018 at 7:48am
Brenda King, PsyD
I treat life changes, women’s issues, and issues of aging using evidence-based treatments with healthy doses of warmth, empathy and humor to enhance healing and growth.
Top Rated Answers
You try to control your breathe and focus on your body in order to relax and calm down. Maybe you could find a place and be alone for some minutes during the panick attack. You close your eyes and take some deep breathes until you are relaxed.
I normally ask to go to the bathroom and calm myself down there, or use the technique called grounding. Check out "grounding for anxiety."
You can speak with your teachers about your panic attacks and explain how difficult it can be to deal with in the middle of school. I did this when I was a teenager and I spoke with my guidance teacher and explained how difficult it was for me when I had a panic attack. They were great with me and when I felt like it was coming on I was dismissed from the class and sat with another teacher who calmed me down. I would suggest opening up to a teacher as it will help you.
For me it depends on the attack. Before I got treatment (psychologist) I would just leave the school grounds and go to a place where I would feel safe or go for a little walk. This however is not the best solution because you 'give in' to your fear. Nowadays I try to stay in school or classroom and try techniques I learned like focussing on my breathing (breath from the belly not the chest), tensing and relaxing muscles. One technique I always use whenever I have a big panic attack and feel like I really really have to leave is distraction by calculating. Focus on something and count it. For example try to count every girl with blond hair and glasses while you walk to a little more private and quiet place. Usually it calms me down a little bit and makes the panic attack more bearable. Make sure your teachers know about your problems so they would understand when you have to leave the classroom or may be late in class. If you feel safe enough you can entrust a friend who could stay with you to support you. Being alone always made my fear bigger.
The most important thing to do when experiencing extreme forms of anxiety is to keep yourself grounded, and to remember that it is all a moment that WILL pass. My favourite grounding technique is to reconnect with your 5 senses. Ask yourself these questions: -What are 3 things that you can see? -What are 3 things you can smell? -What about 3 things you can hear? -Can you touch 3 things? What do they feel like? -Are you eating, or chewing gum? Does your breath taste gnarly? What can you taste right now? I find these questions, along with some deep, long breaths, helps to manage and collect my overwhelmed feelings. Remember: you're not going crazy, you're just stressed out at this moment, and it will pass.
I sit down somewhere where it's not too busy and listen to music. Music that makes me calm down. I try to breathe slowly and fully concentrate on that. It usually works for me.
Distract myself. Be in the moment, like "I am here, there's a plant, my clothes, my clothes are soft, my hands are sweating, they're wet, I can feel the wind on my face, I can hear people murmuring, I can feel the cold/warm air" while feeling things with my touch. I also act like as if I'm comforting a friend "There there (insert name) it's alright, you're gonna be fine, you're safe, you're here, you're not gonna die or be hurt, just breathe, yes that's it, just breathe, relax your muscles, everything is gonna be alright". To prevent panic attacks/anxiety attacks/feeling anxious, I usually write things: fanfiction, story, poem, song lyrics, or just write down my thoughts on paper.
find a quiet place to do some breathing exercises. I always carried a coloring book and colored pencils to color. it was a great way to destress.
Taking deep breath, thinking about something nice like sea or mountains, trying to get out of this situation
I was trying to find resources as I am having one right now, but I think answering might help me see what I should do. Close your eyes and focus on your breathing. It'll be okay.
If you are having a panic attack in the middle of school, you could politely ask your teacher if you can go for a short walk to relax, or go and use the washroom.
Set up a plain with your school Office and guidance councilor to have a place to go and to let the teacher's know whats going on. And to set up a way to learn what do to help you cope with the issue at hand.
I personally go to the band room and sit in there for a few minutes. Or I go to the bathroom. You on yourself the best. Whatever you feel comfortable with is what can help you over power a panic attack
If it's in class try and get out by saying can I go to the bathroom or something similar and then just go outside for a bit
It is important if you are experiencing a panic attack in school, to find a member of staff you trust
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