PANIC ATTACKS: I'm a 15 year-old boy. I have been expieriencing anxiety attacks and a lot of stress. My palms get very sweaty and I feel like I'm going to faint...I get these thoughts in my head like...
By award-winning author and stress-relief expert Susie Mantell
Thanks for your note! Before I even go any further the first thing I want to say is:" relax." As you read on here, take a couple of long, slow, gentle breaths ok? That's a good start because breathing can help ground us a LOT, when we feel afraid. And everyone feels frightened sometimes
You might be surprised to know that many, many people have at some time in their lives experienced a period of anxiety or "panic" attacks, when they have felt sweaty palms, shortness of breath, light-headed and just a sense of dread, or a fear they sometimes cannot exactly pinpoint. It feels very unpleasant the ironic part is that once we feel afraid...then we can make ourselves feel AFRAID that we will feel afraid again. You know? So for now, breath slowly and read on...
I am not a doctor and even a great doctor or therapist couldn't say for sure without meeting with you, just what the cause is or just what to do. But there is a lot more known these days about panic and anxiety than there used to be, and people are more frank about discussing it, which makes it much easier to treat. There is lots of really good help available for anxiety and you can get the help you need to find out what the cause of your anxiety attacks is, and how best to deal with it. You sound like a bright young man, and you are very self-aware which is great start! (I am sending along some tips on breathing, and worry, which sometimes help people.)
There can be medical reasons for the symptoms you describe and your medical doctor would be a great place to start. I always think it's a good idea to first understand if there's something that should be addressed medically. Once that's addressed...or ruled out...(or while you're exploring the medical aspect at the same time) find an adult you trust to discuss this with. Perhaps your parent or an adult relative, a teacher, school psychologist or guidance counselor, your friend's parents, or maybe a clergy member. Someone wise with good judgement, and a good listener with whom to discuss your feelings. I know, sometimes it's easier for adults to get the help they need and deserve than for kids. Adults can make appointments and decisions and drive and research professionals more easily perhaps. But you do NOT have to do this alone. And there IS help available in every community. Many hospitals even have "Panic Disorder Clinics" or something with a similar focus. There are experts in what you describe.
The worries that come along about doing things perfectly might just be related--part of the fear--we try to be perfect to make it go away. Take a look at other tips on my website about worrying, and anxiety. But PLEASE do just what you did by taking this step, and writing to me. Get the help you deserve. If the first adult doesn't help....talk with another, until someone listens and cares and helps you find professionals that can help you relax and go back to enjoying school and friends and fun activites in your life.
One Little Tip That Helps Sometimes
1) Get a small paper bag (like a paper lunch bag? NOT plastic.)
2) If you feel the panic-y feelings, cover your nose and mouth with the opening of the paper bag and just slowly, gently, evenly... breathe in and out of the bag. (You are breathing in the same air you breathe out.)
3) Sometimes this soothes... and things simmer right down.
4) I have done it myself--years ago!
When we are afraid, we tend to breathe more shallowly, and that shallow quick breathing is called "hyper-ventilating." Breathing the same air, in/out of the bag, sometimes "resets the system".
Keep track of when and where it happens too--could be big clue. It is worth a try...but please find a trusted adult who will listen and share what's going on. If they don't understand, they may be able to help you find who will. Your problem is not uncommon, and I will post this on my site, as I know others struggle with the same things...
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Award-winning stress-relief expert Susie Mantell ...is the author of the deeply soothing relaxation CD, "Your Present: A Half-Hour of Peace,” clinically approved for symptoms associated with stress and sleeplessness, depression and grief, anxiety, P.T.S.D., Fibromyalgia, caregiver stress, cancer, pain, divorce and addiction recovery. Featured in The Los Angeles Times, NBC, ABC, CBS-TV, Town & Country, The American Pain Society, Hazelden and The Susan G. Komen Breast Cancer Foundation, listeners include The Mayo Clinic, Memorial Sloan-Kettering, The Betty Ford Center, V.A. Hospitals,and Canyon Ranch (#1 Spa.) Customizing stress-reduction for Fortune 500 companies, distinguished hospitals and spas, Mantell has facilitated thousands in relieving health-related, work-related, chronic or traumatic stress. Her multi-sensory, mind-body techniques appear in national media, medical and corporate publications. Susie Mantell's Stress-Relief & Wellness Tips are intended as an adjunct to, not a substitute for, professional health care. Order “Your Present: A Half-Hour of Peace” and find more of Mantell’s stress-relief tips at www.relaxintuit.com