Most teachers will quickly agree with doing anything they can to help you cope with a panic attack that occurs during the school day. However, it may be necessary to have your parents meet with or call the teacher to discuss this issue or bring in a signed note from your doctor.
Talk it over with each teacher to see what’s the most appropriate way for excusing yourself. You might simply make eye contact with the teacher and point towards the door. You may ask “Sir, please can I go to the bathroom ?”. Work with your teachers, school administrators, and school counselors to determine the best course of action. You may be able to take a seat near the door to avoid disrupting the class when you have to leave to deal with panic.
If it is not possible for you to visit the school nurse or counselor, you might discuss with your teachers or principal whether you can go into a restroom or walk outside for some fresh air for a few minutes.
Discuss the possibility of medications with your doctor to see if this is a good choice for you. Medications used for panic attacks include antidepressants, which must be taken for longer periods in order to experience any benefits, and benzodiazepines (or anti-anxiety meds), which can be taken during a panic attack to alleviate symptoms within 30 minutes to an hour. [4] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Remember, medications alone will not get to the root of panic disorder. Most doctors advise a combination of medication, therapy, and lifestyle changes for best results. Also, keep in mind, that benzodiazepines can be highly addictive and they may affect your ability to drive safely, so use these meds with extreme caution. [5] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Sit on a chair, the closed lid of a toilet, or on the floor with your back up against the wall. Place one hand on your chest and one on your belly. Take slow, controlled breaths in through your nose and out through your mouth. As you inhale the hand on your belly should expand, and it will collapse with each exhale. The hand on your chest should move only a little. Breathe in while you count to four, hold your breath for a few seconds, and then release the air as you count down from four. Keep repeating the cycle of inhaling and exhaling until you start to feel calmer.
Counting. You can count square tiles on the bathroom wall. You can try counting backwards from 100, or work out the multiplication table in your head (e. g. 1x1=1, 1x2=2, and so on). Reciting. You can make up or recite the words to a poem, or go over the lyrics to a favorite song in your head. Visualizing. Use your mind and your senses to picture a place that makes you feel safe. This place can be a cabin on a lake, grandma’s house, or an exotic waterfall. Call to your mind different sensations about the place. How does it sound there? What does it look like? What smells are associated with this place?
“I am the picture of calm. " “This will pass. " “In a few moments, I will be just fine. " “I am in control. " “Anxiety can’t hurt me. "
You can say something like, “I am having a severe panic attack and my calming strategies are not working. Can you please help me calm down?”
Try to get back to class once you’re feeling like yourself again. Be sure to follow up with your teachers to see what you missed during your absence. As you become more capable of handling your anxiety at school, you may be able to do a number of these coping techniques while sitting in your desk. That way you don’t have to worry about leaving class or missing too much of the lectures.
You should make an extra effort to keep your parents and teachers in the loop of what’s going on with you. If you feel like your workload is too stressful or unreasonable, think about dropping a course or an extracurricular activity. If your parents often pressure you to be high-achieving, speak with your school counselor about some ways you may discuss this issue with them. She may be able to help you find ways to talk to your parents and feel less pressure about their expectations of you.
Raise your chin and make eye contact with the student who is bullying you. Tell the student in a calm, even voice to leave you alone. You can also choose to ignore the bully. If speaking up for yourself or ignoring the bully does not work, don’t keep bullying to yourself. Tell someone as soon as possible. Tell a teacher, parent, older sibling, or school counselor about what is going on. You may also want to avoid the places at school where bullies gather.
Break bigger projects down into smaller tasks, like dividing a book report down to reading the book, then reviewing the book and taking notes, then writing an outline, then a first draft, then editing and proofreading for a final draft. Make a list of what you need to get done and cross off as you go. Decide how much time you need to complete a task, set a timer and move on to a new task once the time has elapsed. Assess your weekly schedule to see if you have a balance between school, extracurriculars, and home life that makes sense to you.
Exercise. Engage in regular physical activity to elevate your mood, such as walking, yoga, boxing, or any activity that gets your body moving. Diet. Eat a healthy, balanced diet of vegetables, fruits, lean protein, whole grains, and low-fat dairy. Avoid caffeine and alcohol as they may worsen symptoms. Sleep. On average, sleep 7 to 9 hours each night. Shut off electronic devices at least an hour before bed and try to go to sleep and wake up around the same time each day. Stress-management. Find relaxing activities to help you cope with stress and anxiety before they lead to panic. Call a friend. Take a warm bath. Go for a run or walk your dog around the block.
Working with a counselor can help you to develop better ways to manage your anxiety and to get through panic attacks. Make an appointment at your university’s counseling center as soon as possible.
For example, you might meet with your professor after class and say something like, “I have a panic disorder, so sometimes I may need to leave class suddenly to calm myself down. I wanted to talk to you about ways that I can minimize disruptions if this happens during one of your classes. What do you suggest?” Make sure that you consider the class size and available exits. For example, your professor might suggest that you sit near the door in a small class or at the back of the lecture hall in a large class.
For example, people who have bad study habits (staying up all night before an exam, writing papers the day they are due, etc. ) are likely to be anxious and panicky themselves. You should also avoid people who have poor stress management skills and who use drugs, alcohol, or other means to deal with stress. Try to spend more time with people who have good study habits and who practice healthy stress management techniques. For example, gravitate towards people who plan ahead for assignments, ask questions in class, and who manage stress in healthy ways, such as exercising and meditating. Consider joining a club to meet people who share your interests and passions. A club can be a great way to build your social connections and enjoy yourself outside of class, which may reduce your anxiety. [20] X Research source
Keep track of important due dates and other deadlines in a planner. For example, as soon as you find out when a paper is due for a class, write down the due date in your planner along with any special details about the assignment that you need to remember. For example, if you have an exam coming up, then take about 10 minutes the night before the test to put everything that you will need into your backpack. Then, write the time and place of the exam in your planner or even on a piece of scrap paper as a reminder. [21] X Research source
If you are having a hard time figuring out what kind of notes to write, then drawing in your notebook during the lecture may also help you to stay focused on something other than anxious thoughts.
call a friend or family member go outside for a quick walk eat a snack check your social media accounts watch some videos on the internet
