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Panic attacks, self harm
What do I when I get a panic attack? The only I am able to stop it sometimes is by harming myself. I tried therapy once, but the first session itself was traumatising. I am a university student, batch topper actually. I ace in all fields. But how do I handle panic attacks?
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Panic attack occurs as u exacerbate the present scenario, what we call in psychology it as catastrophizing the situation and only way to tide over it is to decatsatrophize the situation
Next Steps
just keep ur self calm and relaxed and understand that it's just a anxiety and no harm in going to come
Health Tips
trying yoga, breathing exercises and relaxation exercise will bring lot of benefit
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Tomorrow is the day of your exam. You think you have it under control but before you know it, a rush of panic surges through your body. You suddenly find it hard to breathe and every possible negative thought you can imagine, runs through your brain like a train travelling through a tunnel at super-speed. Sweaty palms, shaking hands, and the inability to control your bodily reactions. Is it a heart attack? Why am I blacking out? When our defense mechanisms malfunction, it can be terrifying! Your amygdala over-exaggerates the threat, leading to increased anxiety and panic. What can you do to help yourself and others? I use the breathing and grounding technique. With panic attacks, you become disengaged with the present surroundings and begin to ruminate about the past and future. With grounding, you allow yourself to slowly emerge back into the moment. What I want you to do is find yourself a quiet room and sit comfortably in a chair, relaxing your shoulders. This will work if you're in public too but a calm environment is preferable. Breathe in slowly through your nose for 4 seconds, Hold your breath for 7 seconds, Exhale out of your mouth, pursing your lips for 8 seconds. Repeat this up to 4 times. Once your breathing is under control, I want you to use the grounding technique. List 5 things you can see. List 4 things you can feel. List 3 things you can hear. List 2 things you can smell. List 1 thing you can taste. If you can’t smell anything, imagine two of your favorite scents. Notice the small details you may miss in your daily life. The ripples on your wallpaper, the sound of your PC heating up or the clock ticking in the background. Be engaged with the moment itself. Be in tune with your breathing. Simply focus on bringing yourself back to the here and now. You'll notice your heart beat slowing down, your breathing becoming more stable. If you're still panicking, repeat the cycle again.
Next Steps
go for yoga and mindful breathing exercise
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Panic attacks can be quite distressing for the person suffering. The uncertainty of the next attack is even more distressing. We normally treat panic attacks with medications and therapy. I am sad to hear that therapy was traumatising . I certainly would like to hear more about it . In the mean time , let me tell you some distraction techniques such as playing a game, talking to a friend/ close family member  etc will help you temporarily. But for long term benefit you need to undergo Psychiatric treatment
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.