Sometimes I experience episodes where I struggle to breathe, it feels like I’m walking on air, my head starts to hurt, everything feels ljke its moving really fast, I want to vomit. It happens immediately after something stressful is done like an examinations or performance. I dont know what to do or how to manage it.
Hey @user8045,
From what you described, breath getting tight, head hurting, stomach turning after exams or performances, that sounds really uncomfortable and scary to go through.
Many people don’t realise that once a stressful event ends, the body sometimes reacts strongly, almost like it’s only then that all the tension gets released at once. It doesn’t mean something is wrong with you, it’s your nervous system trying to reset.
When these episodes come, have you noticed if it eases a little faster when you sit quietly, or when you move around slowly? Paying attention to that can help you find small ways to cope.
For now, some things that you can try… keeping your feet firmly on the floor, slowing your breathing, or holding onto something steady can give your body a signal of safety.
- Sit down somewhere safe. Place your feet flat on the ground.
- Rest your hands gently on your lap or your stomach.
- Breathe in slowly through your nose, counting to 4.
- Hold that breath gently for a count of 2.
- Breathe out slowly through your mouth, counting to 6.
- Repeat this cycle for about 1–2 minutes. Notice if your chest feels a bit less tight.
Some people also find it grounding to gently press their feet into the floor or name things they can see in the room (e.g., “chair, table, pen”).
If the feelings ever become too much, please reach out right away 1771, mindline.sg/get-help.
Let us know, whenever you are ready, when would these sensation happen? Hope that by just knowing these reactions, to assure you that these are real and temporary can be the first step to help you cope better.