panic attacks are back.

[sallys_scars]

so i thought i had my panic attacks under control...
today i got to school at realized i forgot to study for my biology test and so i was scared about that all day. and i was already upset at worried about my ex making threats to beat up all the guys i hang out with because he doesnt want me with anyone but him, so i was watching out for all of them today.
when i walked into biolody i was fine. but then the teacher gave me the test...and i couldnt breathe. i thought i just had something stuck in my throat but then i started wheezing and i knew i had a panic attack.

ive tried almost everything, but can anyone help me with tips on how to keep them under control? ive been getting 8 hours of sleep every night and im doing my best to eat on schedule. im also doing my best with doing 20 min. of meditation a day. what else can i do to keep them under control?

<3
bailey(sally)

[Chy]

The good thing is recognizing them when they come on. When I got them and didn't recognize them it was terrifying. Once I knew when they were coming on I calmed myself as best as I could. For a long time I kept a brown paper bag ( the kind for lunches) in my purse. Part of a panic attack is because you hyperventilate causing all the strange sensations. I'd go in the bathroom and breath in and out for a few minutes, trying to clear my mind and tell myself this is going to pass, I'm fine, I'm okay, this is going to pass, this is a panic attack, don't be scared, just breath slow in the bag. That helped me a lot. Sometimes but not to often I feel them coming on, they're rolling attacks like I can feel it almost hitting for several days and have to find a way to remove the things stressing me. Stress is a high enducer of panic attacks. So tell the boyfriend to grow up, talk to teachers and tell them you suffer severe test anxiety and can you take the test in private with them or whatever would make you comfortable in taking the test. Prepare as best you can, be confident you prepared as best you can and just do the best you can. I had test anxiety to and would blank out everything and I knew the material well. It's hard to do but realize that no harm will come to you if you don't do well and realize that it's not the end of the world if you don't do as good, if you communicate with your teachers, go to tutoring, tell them you have a lot of stress they'll be able to help you to and help you not worry so much, unless of course you have some real jerk teachers. Also, if you feel an attack coming on go to the counselors office right away, let her/him help and they can send you to class when ready, or even the nurse is a good place to hide out until they pass. Hope this helps a little.

[sallys_scars]

thank you so much. i was really worried about failing because if i failed this test, Mr. Salinas would drop me from Horizons and i would be placed in onlevel biology. my parents wont allow me to be on ANY on level class, so i was freaking out.
i will talk to mr salinas tomorrow about it.
thank you so much

[heather]

I have panic attacks sometimes, too. It is the worst feeling in the world. I don't know how healthy this is, but I hold my breathe for a few seconds just to et myself under control then I do this breathing exercise I learned in a drama class. You take four quick deep breathes through your nose, hold it for seven seconds, then exhale through your mouth over eight seconds. Somedays it works betetr then others, but the important thing is to tell yourself that you are going to be okay. I hope it helps, but everyone is different.

[NoOneCanHearYou]

I remember only one that I had....I was having a rough week and I had a HUGE test. I remember everything.....it was one of the scariest things I have ever felt....

[blackxmas09]

Oh, I'm sorry about those...they are horrible aren't they?
I have them a LOT. My therapist (when I went) told me that I have some sort of panic disorder or whatever, I hope you don't have another, they aren't fun.

[Done-With-It!]

Hey Bailey,

We missed you, it's good to see you checking in, sorry things are a bit hard right now, but it's good to see you

[annihilate_me]

Hun, I can't really give you advice, and I'm sorry I don't have any; but if you ever need to talk, feel free to PM or email me. Take Care, Stay Safe!

[sallys_scars]

so i talked to my mom and im getting out of K biology.
next week im going to be in on-level so i'll have a lot less stress about it all.

[blackxmas09]

That's good. At least you can be less stressed now. It's always good to get rid of the things that are seriously stressing you.