The body's "fight or flight" reaction prepares the individual to handle dangerous situations by releasing chemicals into the bloodstream; it is a natural response dictated by the survival instinct. The physical and emotional way you react to these circumstances can be described as 'panic'. If you are a teenager suffering from panic attacks, you may be experiencing one of these crises even if you are not really dealing with a dangerous situation. It is not always possible to keep this emotional state under control quickly or completely, but it is possible to learn to calm down and seek help during school hours.
Steps
Part 1 of 4: Be Proactive
Step 1. Notify teachers in advance
To minimize any interruptions in class, inform your teachers that you suffer from anxiety disorder and tend to have panic attacks; explain to them that sometimes you have to talk to the school psychologist or that you have to leave the classroom for a few minutes.
Most teachers will be readily available to do something to help you manage a panic attack when it occurs during class time; however, it may be necessary to arrange a meeting with the parents or call the teachers to discuss the problem or deliver a medical certificate
Step 2. Establish a plan
Once teachers are informed of the problem that may occur in the classroom, it is easier to find ways to apologize and take a break without disturbing the lesson; this will allow you to leave the classroom to practice the relaxation techniques and, at the same time, the teacher can continue the lesson with the other students.
- Ask each individual professor what is the most appropriate way to apologize and walk away: you could simply make eye contact with the teacher and walk out the door or you could just ask: "May I go out, Prof. Martinelli?".
- Collaborate with teachers, administration and school psychologists to determine the best course of action; you may need to assign a desk near the door to avoid disturbing the class when you need to go out with a panic attack.
Step 3. Define where you want to go during a panic attack
How you deal with the attack when you are in school depends on the resources you have available; for example, you could take a break at the school counselor's office or the infirmary. Since anxiety and panic are problems that affect many teenagers, these professionals know what to do to calm you down.
If it is not possible to contact the nurse or psychologist, you can discuss with the teachers or the principal the possibility of going to the bathroom or walking outside the facility to get some fresh air for a few minutes
Step 4. Have medications on hand if needed
If you find yourself interrupting or disrupting many classes and school activities due to panic attacks, you may need to take medication. When severe or seemingly uncontrollable panic episodes occur, it may be helpful to take medication before or during class to reduce symptoms.
- Discuss with your doctor the possibility of drug therapy to evaluate if it is a good solution for you. Among the medicines suitable for your problem are antidepressants, which must be taken for long periods to be of benefit, and benzodiazepines (or anxiolytics) which can be taken during a crisis to relieve symptoms within half a minute. hour or hour.
- Remember, however, that drugs alone do not solve the problem upstream; Most doctors recommend relying on a combination of medications, psychotherapy, and lifestyle changes for best results. Also keep in mind that benzodiazepines can be highly addictive and greatly affect your ability to drive safely, so take them with extreme caution.
Part 2 of 4: Overcoming an Attack
Step 1. Go to the place you have previously established
If you experience a panic attack in a crowded hallway or classroom, calmly but quickly send the signal to the teacher and go to the psychologist's office, the infirmary or the bathroom.
Step 2. Practice deep breathing
When your body experiences a panic attack, your heart starts beating rapidly, you experience chest pain, your hands start shaking, you feel short of breath, and you may start sweating, as well as other symptoms. Keeping your breathing in check can help you calm down and reduce anxiety.
- Sit in a chair, on the closed toilet lid or on the floor with your back against the wall; place one hand on your chest, the other on your belly and start taking slow, controlled breaths inhaling through your nose and exhaling through your mouth.
- The hand on the abdomen should go up as you inhale and instead come down as you exhale, while the hand on your chest should move only slightly.
- Inhale for a count of four, hold your breath for a few seconds and then release the air for a further count of four; stick to this rhythm until you start to feel calmer.
Step 3. Distract yourself from the state of anxiety
It is sometimes possible to control the feeling of panic with distraction techniques; these are strategies that allow you to take your thoughts away from the crisis you are experiencing until the symptoms subside. Some of these techniques you can use to try to relax are:
- Counting - you can start counting the number of tiles on the bathroom walls; you can count down from 100 to 0 or go over the times tables mentally (for example 1x1 = 1, 1x2 = 2 and so on);
- Recite - you can compose or pronounce the words of a poem or hum in your mind those of your favorite song;
- Visualize - use your mind and senses to imagine a place that makes you feel safe, it could be a lakeside cabin, grandma's house or an exotic waterfall; try to recall the different sensations that this place arouses in you, then try to hear the sounds, examine the appearance of the place and the smells you associate with it.
Step 4. Talk to yourself during an attack
During a panic attack it is more than normal to expect the worst; however, you can overcome negative thoughts and minimize anxiety by focusing on positive things. Remember that you always survive these episodes; repeat a mantra aloud or mentally to react positively to the fear you are experiencing.
- "I am the image of calm";
- "This moment will pass";
- "Just a few minutes and I'll be fine";
- "I'm in control of the situation";
- "Anxiety can't hurt me."
Step 5. Get help if the panic continues
If the attack is severe, ask your nurse or teacher to help you get through this. if you wish, you can also tell them to contact your parents.
You can say a simple sentence such as: "I'm having a severe panic attack and the techniques to calm me down are not working; please help me out."
Step 6. Resume classes once the panic episode is over
Teenagers with this disorder may miss many hours of class or fail to complete all assigned tasks; Having to leave the classroom to calm down can interfere with learning and may cause you even more anxiety.
- Make sure you come back to class when you feel good again; be sure to follow the teacher to understand what you missed during your absence.
- Once you start to manage panic moments in school better, you can be able to put in place a series of techniques to deal with them while remaining seated at the desk; this way, you won't have to worry about having to leave the classroom or missing too many hours of class.
Part 3 of 4: Managing the Next Steps
Step 1. Inform your parents and teachers
The anxiety you experience at school can be due to a number of different factors, for example problems at home, high expectations to be met, problems in the romantic or friendship sphere, difficulty concentrating in the school environment. Students suffering from panic attacks may lose some pace with learning because they have to leave the classroom or take more absences than others.
- You have to make a greater effort to involve parents and teachers in what is happening to you; if you feel that school commitments are too stressful or excessive, consider dropping out of a class or some extracurricular activity.
- If the parents are demanding too much of you from the point of view of school performance, talk to the school psychologist to find a way to discuss this issue with them; the counselor may help you address the issue with your parents so that you feel less pressured by their expectations.
Step 2. Respond to bullying
This negative behavior can negatively affect the victim, the aggressor and even witnesses. Children who are bullied can exhibit symptoms of depression and anxiety, which means that such behavior could be the cause of panic attacks at school. Take a stand against bullying at school in the following ways:
- Raise your head and make eye contact with the student who is attacking you, then calmly and in a relaxed tone of voice tell him to leave you alone or you can also choose to ignore him;
- If talking to him or ignoring him doesn't work, don't suffer in silence, but inform someone as soon as possible - talk to a teacher, parents, older brother or school psychologist and tell them what's going on;
- You can also avoid places in the institution frequented by bullies.
Step 3. Develop time management skills
As you get older, you take on more responsibilities at school as well as at home; if you can't manage time well, you may start to feel even more anxious. Here are some tips for learning how to organize it better:
- Break larger projects into smaller tasks, for example, break up a book report into the reading, review and annotation phase, drafting, editing and proofreading of the final draft;
- Draw up a list of what you need to do to complete the project and manage it step by step;
- Determine how much time you need to complete the task, set a timer and when the time is up move on to another subject;
- Review your weekly schedule to find the right balance between schoolwork, extracurricular activities, and home life.
Step 4. Make changes to your lifestyle
You may not see the connection, but habits can affect your anxiety. By making a few small changes in your way of life, you can reduce anxiety and lead a healthier life in general. Among the changes that can help you prevent or minimize panic attacks consider:
- Physical activity - commit to regular exercise to lift your mood, such as walking, yoga, boxing, or other activities that keep your body moving
- Nutrition - follow a healthy and balanced diet based on vegetables, fruits, lean proteins, whole grains and low-fat dairy products, avoiding caffeine and alcohol because they can aggravate the symptoms of anxiety.
- Sleep - you should sleep on average 7-9 hours a night; turn off all electronic devices at least an hour before going to bed and make sure you go to sleep and get up at the same time every day;
- Stress management - find relaxing activities to overcome anxiety and stress before they lead to a panic crisis call a friend, take a hot bath, go out for a run or walk the dog around the neighborhood.
Step 5. Contact your school psychologist for support
He is likely to be able to offer you a lot of advice on how to manage anxiety; visit him regularly, even if just for a quick chat or an update. Teachers and other students may not understand what you are experiencing, but this professional can be a great support you need.
Part 4 of 4: Managing Panic Attacks When You Live in a University Residence
Step 1. Take advantage of the resources offered by the university
Most universities offer free psychological support services for students, as well as an infirmary. You may also find or create a support group yourself for other students who suffer from panic attacks like you. Find out which are the only resources made available by the university that can give you support when you are away from home.
Collaborating with the psychologist can help you better develop anxiety management techniques and overcome panic attacks; make an appointment at your office as soon as possible
Step 2. Talk to the professors
Unlike in high school, in college it is generally not necessary to ask for permission to leave the classroom and go to the bathroom or other places; however, having to be absent due to a crisis you may miss precious moments of the explanation or teachers may feel disturbed if you get up in the middle of a lesson and rush out the door. This is why it is important to inform them in advance of your problem and define together a way to politely leave the classroom when you feel the need.
- For example, you could meet with the teacher at the end of the lesson and simply say: "I have an anxiety disorder and sometimes I have to leave the classroom suddenly to find a way to calm down. I'm here to discuss with you how to deal with the problem. to disturb the lesson as little as possible, in the event of a sudden crisis in the classroom. What do you suggest to me? ".
- Pay attention to the size of the classroom and the available exits; for example, the professor might advise you to sit near the door when the classroom is small or at the back of the lecture hall.
Step 3. Surround yourself with supportive people
If you find that some classmates or friends are aggravating your malaise, you shouldn't spend much time with them; instead try to have a lot of good times with individuals who give you peace of mind.
- For example, students who have bad study habits (stay up all night before an exam, do their homework on the day they are due, and so on) are likely to be anxious and nervous; you should therefore avoid those who are unable to manage stress properly and who use drugs, consume alcohol or find other unhealthy ways to overcome it.
- Try to spend more time with friends who have developed a good school method and who practice healthy emotional stress management techniques. For example, hang out with students who plan their academic engagements early, ask questions in the classroom, and deal with anxiety in a healthy way, such as exercise and meditation.
- Consider joining a group to meet people who share your interests and passions; it can be a great way to build a social bond and have fun outside of school, thereby reducing anxiety.
Step 4. Get organized
To reduce anxiety, take a little more time to get organized and plan ahead for dealing with stressful situations. Have books, notes, computers, and other school supplies ready and available to reduce anxiety and the likelihood of panic attacks.
- Keep track of important dates and other deadlines by writing them down in a diary. For example, as soon as you know the due date for a report, write it down on the diary along with the most significant details of the task you need to remember.
- For example, if you are facing an exam, take 10 minutes the previous evening to pack everything you need; then write down the place and time of the exam on your diary or on a sheet of paper as a reminder.
Step 5. Take detailed notes during the lesson
This way, you stay more focused on the topic being exposed, reducing the chances of overthinking, to the point of developing a panic attack. Make sure you always have a pen and paper in front of you when you are in class and write down as much information as possible during the lesson.
If you don't know exactly what kind of notes to take, you can always consider drawing during the lesson to help you stay focused on a topic and not think about anxiety
Step 6. Take breaks while learning
You need to avoid staying up all night before an exam and hoarding all the study at the last minute, because it will only increase your anxiety level. Instead, you should study a little each day and give yourself a break after each session. When on the books, stop for 10-15 minutes every two hours, distracting yourself in the following ways:
- Call a friend or family member;
- Go out for a short walk;
- Have a snack;
- Look at the social media pages on mobile;
- Watch videos on the internet.
