Panic attack, want to leave

[theyusedtocalltheblues]

Had a huge one in bank the other day, now in a lecture and another starting, I'm getting missed beats, sweating, dizziness, faint feeling, I think I'm seriously ill and I need to run away , I cantcope and don't know how to calm down again

I think given symptoms must be ill

You are fine, you can leave at any point, you don't have to stay there, you are there because you want to be.

Tell me 5 things you can see

Tell me 5 things you can hear

Tell me 5 things you can touch

Tell me 5 things you can smell

The moment will pass, take a deep breath in, hold for 5 seconds, breath out for 5 seconds and repeat another two times.

5 things can see -

Flask
iPad
Pencil case
Jumper
Water

Hear:

Me
Lecturer
Wind
Car
Pencil

Touch

Floor
Phone
iPad
Door
Flask
Shoes

Feel

Seat
Knee
Shoes
Face
Hair

Smell

Coffee
Water
Cough medicine
Classroom
Perfume

How are you feeling now?

Can you figure out what perfume it is?

The same , I need to get out and go home

I can’t as it’s a small group

You can absolutely leave, no one will stop you and no one will say a thing, it’s not like school. Just go quietly.

Does it finish soon?

It’s mine, it’s cheap body spray from boots .. so Cali or something

Just do a little nod at the teacher on your way out. I was in lectures this week, people left during speaking more than once.

Finishes at 1pm. Lecturer knows me well

Look at your watch or a clock, breathe in for 10 secs then out for 10secs do it for 2 min, focus on your breathing nothing else

You can leave at any point

But leave if you want to, do breathing if you want to try and stay 

I have been in this exact situation.

Go out and get some fresh air, then try to go back in.

When you get home have a rest as they are exhausting. Then make a plan. You are scared of the panic itself, it has control over you at the moment. The more places it starts to happen you think it will never end. I promise this is a normal symptom of panic attacks and disorder and it will get better but you need to choose how to treat them. CBT worked for me. I still get them but not as often and I got my life back. There are other options.

Message me if you want to talk

I’ll try to stay until 12

Just take it 5 mins at a time

You have already done 5 mins, so you know you can do another 5 mins.

Breathe

I’ll go to student support once this lecture is over , they’re just downstairs

It’s coming on again, after it calmed :-(

You've proved to yourself you can control it, and you are strong enough not to allow it to overtake you.

No harm will come to you and you are safe. Focus on breathing regularly.

Name 5 red things
5 yellow
5 green

Place your feet flat on the floor and press down. Feel your muscles work. Move your fingers, hands or feet. Focus on the feelings.