I'm really sorry to hear that you're in such a difficult and challenging situation. Dealing with an abusive and verbally aggressive person can be extremely distressing and harmful to your mental well-being. It's essential to prioritize your safety and emotional health. Here are some steps you can consider taking if you start to have a panic attack due to yelling:
Find a Safe Space: If possible, remove yourself from the environment where the yelling is happening. Go to a separate room where you can feel safe and calm.
Practice Deep Breathing: Try to focus on your breath and practice deep breathing techniques. Take slow, deep breaths to help regulate your heart rate and reduce the intensity of the panic attack.
Use Grounding Techniques: Grounding techniques can help you stay connected to the present moment and divert your attention from the panic. Focus on your senses, such as touching a textured object or listening to calming music.
Reach Out for Support: If you have a trusted friend or family member outside the household, consider reaching out to them during or after the panic attack. Talking to someone who understands and cares about your well-being can be comforting.
Seek Professional Help: Consider talking to a mental health professional about your situation. They can provide guidance, support, and coping strategies to deal with the anxiety and the difficult circumstances you're facing.
Contact a Helpline: If you ever feel overwhelmed and need immediate support, don't hesitate to call a helpline or crisis hotline. In some countries, there are helplines specifically dedicated to supporting individuals facing abuse and violence.
Keep a Journal: Writing down your feelings and experiences in a journal can provide an outlet for your emotions and help you process what you're going through.
Research Resources: Look for resources in your community that provide support to individuals facing abuse or difficult family situations. There may be organizations or shelters that can offer assistance and guidance.
Remember that your safety and well-being are essential, and seeking help and support is crucial in these situations. If you ever feel that you're in immediate danger, don't hesitate to call emergency services. It's important to reach out to someone you trust or a professional who can help you navigate this difficult time and explore options for your safety and long-term well-being.