Seek Immediate Help: Your safety is the top priority. If you are feeling unsafe or having thoughts of self-harm or suicide, it's crucial to reach out for immediate help. Contact a crisis helpline or a mental health professional right away. You can also confide in a trusted friend or family member and let them know what you're experiencing.
Reach out for Support: Don't try to handle this alone. Talk to someone you trust about what you're going through, such as a family member, friend, teacher, or school counselor. Let them know about your panic attacks and the distressing thoughts you're having. They can offer emotional support and help you find professional assistance.
Therapy or Counseling: Consider seeking professional help from a therapist or counselor who specializes in anxiety, panic attacks, and self-harm. They can provide guidance, coping strategies, and support tailored to your specific situation.
Develop a Safety Plan: Work with a mental health professional to create a safety plan for when you're feeling overwhelmed or unsafe. This plan can include emergency contacts, coping techniques, and ways to distract yourself from harmful thoughts.
Stay Connected: If possible, try to spend time with friends or family members who can provide support during the summer. Engaging in social activities, even online, can help reduce feelings of isolation.
Practice Mindfulness and Grounding: Techniques like mindfulness meditation and grounding exercises can help you stay present and manage anxiety in the moment. These practices can be beneficial during panic attacks.
Avoid Isolation: While you're feeling vulnerable, try not to isolate yourself too much. Isolation can intensify negative thoughts and feelings. Reach out to people you trust when you need support.
Distraction and Hobbies: Engage in activities you enjoy or hobbies that can help take your mind off distressing thoughts. Doing things you love can provide a positive outlet for your emotions.
Consider Medication: In some cases, medication prescribed by a psychiatrist can help manage anxiety and stabilize your emotions. This should be done under the guidance of a medical professional.
Remember, it's essential to talk to a mental health professional who can provide personalized guidance and support. They can help you better understand what you're going through and create a treatment plan that suits your needs.
If you're ever feeling overwhelmed or unsafe, don't hesitate to reach out to emergency services or a crisis helpline immediately. You deserve the care and support necessary to navigate through this difficult time.