What Is It?
Sometimes panic might feel as though it might affect you all of a sudden and it might feel a little like you don’t have any control. You may notice that you panic about a lot of the same sorts of things, for example school or homework, or you may notice that your panicking doesn’t seem to have a pattern! Sometimes, it might feel that you’re not even too sure why you feel worried.
Panic can sometimes lead to a panic attack where your heart may start to pound, you feel hot, or dizzy. You may notice that you start to become more and more anxious about the possibility of having a panic attack, and so you might start to avoid things which make you feel worried to try and stop this from happening.
What Might Help?
- Understand: Understanding that anxiety and panic are really normal feelings can help- situations where there is a threat to us these feelings are actually really helpful! Unfortunately sometimes panic can be triggered for false alarms where there is no real threat, and this is not so helpful. Even if it is a false alarm, panic can be managed to help you feel better
- Plan!: Make sure that if you were to have a panic attack that there is a plan in place, for example planning somewhere you can get to easily that feels safe, and having somebody you could call or text
- Relaxation tips: Panicking and panic attacks can sometimes be worse when we pay attention to them. Trying out some relaxation might help you to take a step back from the panic and help you to focus on something helpful [link to relaxation page]
- Focus: Remind yourself that panic attacks will eventually pass, they won’t last forever! If you do experience panic attacks try to distract your mind by thinking of something that doesn’t cause you anxiety.
- Think positive: Try to focus on positive things during your panic attacks. A lot of the time during panic attacks we tend to picture bad things that might happen- instead, think of positive pictures like your favourite place or somewhere you feel safe.
- Talk: Talking to anybody who is close to you that you trust can be really helpful
- Professional Help: If you feel that panic attacks are impacting on your day to day life, try and book an appointment with your GP who might have some ideas to help you manage this better, such as talking therapies.
Useful Clips + Stories
- Headspace (IOS and Android link)
- SAM: Self-help for Anxiety Management (IOS and Android link)
- WorryBox – anxiety self- help (Android Link)