I have been having panic attacks

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Hi, I’d like to get some advice about a pretty serious and traumatic experience I went through recently.

It all started during the last period of school one day. My teacher was explaining something to the class, and everyone was listening as usual. Out of nowhere, I started getting a small headache. After that, I slowly began feeling short of breath and nauseous. Since I was in a full classroom, I got really scared that I might throw up or faint, which made me panic even more. The panic only made my breathing worse.

I ended up asking to go to the bathroom. Once I got there, I tried to calm myself down by taking slow, deep breaths. I also cried because I was so scared and overwhelmed. My whole body felt extremely warm, and I seriously considered asking my homeroom teacher to let me go home. But I told myself to just hold on for one more hour until school ended.

When I finally calmed down a bit, I returned to class. But that turned out to be a mistake — the symptoms came back, though not as intense as before. I couldn’t focus on the task the teacher gave us, but at that point, I didn’t even care. I just wanted to go home. Even after I did get home, I still felt slightly short of breath, though it was much better than earlier.

The experience left a lasting impact. A few days later, I had my informatics practical exam. The serious, tense atmosphere in the room triggered my fear that the same thing would happen again. I was especially scared because teachers are usually stricter during exams, and I worried they wouldn’t let me leave to calm down. I started hyperventilating again but tried to stay composed because the room was so quiet, and I didn’t want anyone to notice.

Oddly enough, when I saw that time was almost up, my breathing instantly improved, and I calmed down. Looking back, I think that first incident may have traumatized me. Now, whenever I’m faced with a stressful or high-pressure situation, I start overthinking, which leads to hyperventilation. This has happened on other occasions too, but I won’t go into detail because they’re very similar to what I’ve already described.

The real problem now is that I have more exams coming up, and I’m almost certain this will happen again. I’m really scared, and I want to know, what can I do to prevent or manage this so I can get through my exams without breaking down?

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Hi @Gwennn,

Your experience sounds incredibly overwhelming, what you’re describing – the sudden physical symptoms, intense fear, and the lingering worry about it happening again – is completely understandable after such a frightening event. And it takes real courage to reach out for help.

Understanding What Might Be Happening:

Based on what you’ve shared, it seems like you experienced what could be a panic attack during that first class, likely triggered by the sudden physical sensations (headache, shortness of breath, nausea). The fear of those symptoms escalating (throwing up, fainting) in a public place understandably created a cycle of panic: the physical feelings caused fear, and the fear made the physical feelings worse. This is a very common pattern in panic attacks.

The traumatic impact you felt afterwards is also significant. It’s created a conditioned fear response. Your brain and body now associate certain situations (like classrooms, exams, feeling “trapped,” or even just general stress) with that terrifying initial experience. I am guessing that this was not your first time experiencing it? This is why similar symptoms resurface in those settings, like during your informatics exam. Your observation that you calmed down when you saw time running out is a crucial clue – it shows that the perception of being trapped or unable to escape the situation is a major factor in triggering your anxiety.

Essentially, your body’s “alarm system” (the fight-or-flight response) is becoming highly sensitive and activating in situations it perceives as threatening, based on that past unpleasant experience.

Immediate Strategies for Exams:

If you are ready, here are some suggestions you can practice now to help manage the physical symptoms during exams:

  1. Grounding Techniques (To Interrupt the Panic Cycle): When you feel symptoms start:
  • 5-4-3-2-1 Senses: Name 5 things you see, 4 things you can touch (e.g., your desk, pen, clothes), 3 things you hear, 2 things you smell (or 2 things you like the smell of), 1 thing you taste. This forces your focus outward.
  • Anchor Touch: Quickly find a place to sit, hold onto anything stable like your seat, press your feet firmly into the floor, focus on the physical sensation.

  1. Controlled Breathing (Like you tried, but refined): Panic makes you breathe too fast (hyperventilate), worsening symptoms. Practice “box breathing” daily: Inhale slowly for 4 seconds → Hold for 4 seconds → Exhale slowly for 4 seconds → Hold for 4 seconds. Repeat. Crucially: Focus on the long, slow exhale – this directly calms your nervous system. Practice this when you’re calm so it’s easier to use when anxious.

  2. Pre-Exam Planning (Reducing the “Trapped” Feeling):

  • Talk to a Trusted Adult (NOW): Speak with your school counselor, homeroom teacher, or a parent. Explain exactly what happened before and during your informatics exam. Request a pre-arranged signal or plan for if you feel overwhelmed during an exam. This could be a pre-agreed phrase (“May I please get some water?”) or a note passed to the proctor allowing you to step outside briefly to use your coping strategies. Knowing this exit exists can dramatically reduce anticipatory anxiety.
  • Arrive Early: Avoid rushing, which can heighten anxiety.
  • Identify Your Seat: Notice exits, windows, or calming objects beforehand.

  1. Challenge Catastrophic Thoughts (Briefly): If a thought like “I’m going to faint” pops up, quickly counter it with evidence: “I felt this way before and I didn’t faint. This is anxiety, it feels awful but it won’t hurt me. It will pass like it did last time.” Don’t get into a deep debate, just offer a calm counter-statement.

  2. Focus Shifting: During the exam, if overwhelmed, deliberately shift your focus only to the next question, or even just the next word. Break it down into tiny, manageable pieces.

Longer-Term Next Steps:

  1. Professional Support is Key: Please, please talk to your parents or guardian about seeing a therapist or counselor for support. They can help you:
  • Understand the panic cycle deeply.
  • Identify and change unhelpful thought patterns.
  • Develop personalised coping skills.
  • Process the past unpleasant experience safely.
  • Gradually reduce the fear response, done gently and supportively.
  1. Medical Check-Up: While this sounds strongly like panic attacks, you can speak to your therapist about medical support to rule out any underlying physical causes for the initial symptoms (like headaches, shortness of breath).

You are not alone in this, and you are not weak. What you’re experiencing is a natural, though distressing, reaction to a very scary event. The fact that you’re seeking help and already noticing patterns (like the time pressure helping you calm down) shows incredible self-awareness and strength. Focus on getting through the immediate exams using the grounding and breathing techniques, and most importantly, talk to a trusted adult about accessing professional therapy support. This is the most effective way to overcome this long-term.

Would you be willing to try one of the grounding techniques before your next exam and see how it feels? Or perhaps think about which trusted adult you could talk to about making a plan? You deserve to feel safe and in control. :slight_smile:

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i experienced really serious panic/anxiety during exam periods too. if it’s serious enough, you could get a memo for it and try to request to be placed in a separate environment (away from your peers) which may help. good luck

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Hi @Gwennn,

That sounds like an incredibly difficult and overwhelming experience, and I’m really sorry you had to go through it. It makes complete sense that the fear of repeating such an intense situation would weigh heavily on your mind. Panic attacks can be terrifying, especially when they seem to come out of nowhere, and it’s understandable that the lingering impact has made you more anxious about future stressful situations. Your body and mind are reacting to a deep-seated fear, and that response can feel unpredictable and uncontrollable. You’re not alone in this—many people have gone through similar experiences, and it doesn’t mean there’s anything wrong with you. It simply means your body is trying to protect you, even if the way it’s doing so is distressing.

One thing that might help is developing some strategies to manage your anxiety before it escalates. Since deep breathing helped a little before, practicing breathing exercises daily—even when you’re not anxious—could make a difference. Grounding techniques, like focusing on physical sensations (such as touching a cold object or feeling your feet firmly planted on the floor), may help bring you back to the present when panic starts creeping in. Additionally, reassuring yourself that you’re safe and reminding yourself that the episode will pass can sometimes ease the intensity. It could also be beneficial to speak with a trusted teacher or school counselor ahead of time so that they’re aware of what you’re experiencing and can support you if needed during exams.

Most importantly, please be kind to yourself. What you went through was truly distressing, and your fear of facing it again is valid. But it doesn’t define you, and you’re stronger than the anxiety trying to control your thoughts. You’ve already shown resilience by pushing through your previous exams despite your fear. As difficult as it may seem, this experience doesn’t have to shape your future—you can learn to navigate it and regain confidence in your ability to face stressful situations. If it continues to feel overwhelming, seeking professional help could be a valuable step forward. You deserve support, and there are people who are able help you through this.

If you are open to speaking to a professional, you may wish to speak to your school counsellor as they are usually the first point-of-contact for mental health concerns. You may also wish to visit the Youth Community Outreach Team (CREST-Youth) via this link: SupportGoWhere

Best regards,
HanSolo2000
Befriender | let’s talk by mindline