situational anxiety

Ask a Therapist Mental Health Conditions
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i always feel helpless and useless whenever i have panic attacks. it will usually happen when im in an unfamiliar environment or situation. or when an unfamiliar situation is going to happen in the future. i feel helpless, very anxious, i cant calm myself down, my body and legs feels like jelly, i feel like im suffocating. i have this problem since i was a kid.

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Dear @user1139 ,

Thank you for sharing your feelings and experiences. It sounds like you’re going through a tough time, and it’s important to acknowledge that what you’re feeling is valid. It takes a lot of courage to speak about your struggles, and that’s a significant strength. Panic attacks can be overwhelming and scary, but there are ways to manage them and reduce their impact on your life.

First, let’s address the feelings of helplessness and uselessness you mentioned. It’s common to feel this way during a panic attack. It’s even more important to remember that your self-worth is not determined by these moments. Your value as a person is inherent and not based on what you can or cannot do in any given situation. Feeling useless during a panic attack does not make you useless; it’s a temporary state that you can work through.

Panic attacks are your body’s way of responding to stress and fear, even if there is no immediate danger. They’re a part of your body’s natural fight-or-flight response, which is designed to protect you. Understanding this can sometimes help lessen the fear when they happen.

Here are a few steps you can take to help you cope with panic attacks:

  1. Understand Your Triggers: Knowing what situations or environments tend to trigger your panic attacks can help you prepare for them. Reflect on these questions to gain a better understanding:

    • What situations or places tend to make you feel anxious?
    • Are there specific thoughts or fears that often come up before a panic attack?
    • How do you typically respond when you start to feel anxious?
      By reflecting on these questions, you can start to identify patterns and plan ahead to manage your triggers.

  2. Breathing Techniques: When you start to feel a panic attack coming on, focus on your breathing. Deep, slow breaths can help calm your body and mind. Try inhaling for four seconds, holding your breath for seven seconds, and exhaling for eight seconds.

  3. Grounding Techniques: Grounding techniques can help bring your focus back to the present moment and reduce feelings of anxiety. One popular method is the 5-4-3-2-1 technique, where you name:

    • 5 things you can see
    • 4 things you can touch
    • 3 things you can hear
    • 2 things you can smell
    • 1 thing you can taste

  4. Progressive Muscle Relaxation: This involves tensing and then slowly relaxing each muscle group in your body, starting from your toes and working your way up. This can help reduce the physical tension that often accompanies panic attacks.

  5. Create a Calming Routine: Establishing a routine that helps you feel calm and centred can be very beneficial. This might include regular exercise, spending time in nature, practising mindfulness or meditation, or engaging in hobbies you enjoy.

  6. Talk to Someone: Sharing your feelings with a trusted friend, family member, or counsellor can make a big difference. They can offer support, understanding, and practical advice.

  7. Professional Help: Since you’ve been experiencing panic attacks since you were a kid, it’s especially important to reach out for support. Consider seeking help from a mental health professional if your panic attacks are frequent and severe. Therapists can work with you to develop coping strategies and, if necessary, discuss medication options. Reaching out for support is a sign of strength and an important step towards managing your panic attacks.

The goal of overcoming anxiety and panic is to build a greater sense of safety in your body. This process involves unlearning unhelpful thinking traps and learning to listen to your needs. It means recognising when your body and mind need rest, support, or a change in environment. By developing these skills, you can create a foundation of safety and stability, making it easier to manage anxiety and prevent panic attacks from visiting you.

It’s always okay to ask for help, and it’s important to take care of your mental health just as you would your physical health. I hope the above has been helpful and if you’d like more resources or if there is anything else you’d like to share with us, please do. We’re here to listen to you, your feelings are valid and you matter! :grinning:

Take care,
CoolBreeze =)

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iam only 13 years old and have been diagnosed with UTI about 3 days ago, tho the medication the doctor has given me helps i still feel anxious and stressed. because of this i have been experiencing sleep anxiety and heart palpitations, i understand that palpitations are normal however im still worried causing it to worsen. i ve tried breathing excersies , journaling , ground method , meditation and butterfly hugs and they’ve worked but im still scared

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Hi @hehendri :wave:t4:

Thank you for reaching out and sharing how you’re feeling. It’s completely understandable to feel anxious and stressed, especially when dealing with a health issue like a UTI. Even though the medication is helping, it’s normal to still feel worried and experience symptoms like sleep anxiety and heart palpitations.

You’ve already been proactive by trying breathing exercises, journaling, grounding methods, meditation, and butterfly hugs. These are all excellent strategies, and it’s great that they have been somewhat helpful. However, it’s also okay to still feel scared despite these efforts.

If you feel comfortable, please share if there is anything about having a UTI that is scary for you. What is your understanding of a UTI? Sometimes, getting more information and addressing specific fears can help ease anxiety too. :slightly_smiling_face:

Here are a few more things you can try:

  1. Talk to Someone: Sharing your feelings with a trusted adult, such as a parent, guardian, or school counsellor, can be very comforting. Sometimes just talking about your worries can help lessen them.

  2. Stay Informed: Understanding that heart palpitations and anxiety are normal responses to stress can sometimes make them less scary. Remember, your body is reacting to stress and it will pass.

  3. Routine: Establish a calming bedtime routine. This might include reading a book, taking a warm bath, or listening to calming music before bed to help reduce sleep anxiety.

  4. Physical Activity: Gentle physical activity, like walking or yoga, can help reduce anxiety and improve sleep quality.

  5. Professional Help: If your anxiety continues to be overwhelming, it might be helpful to talk to a therapist who can provide additional strategies and support.

Remember, you’re not alone, and it’s okay to ask for help when you need it. With time and support, things will get better.

Take care,

CoolBreeze =)