I'm sorry to hear that you had to go through such a distressing experience. Dealing with a panic attack after being scolded can be overwhelming. Here are some steps you can take to help resolve and calm down after such an incident:
Find a safe space: Remove yourself from the situation and find a quiet and comfortable place where you can feel safe and secure. This might be your room, a peaceful corner, or any place where you can have some privacy.
Focus on your breathing: One of the most effective ways to calm down during a panic attack is to focus on your breathing. Take slow, deep breaths. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Concentrate on your breath to help ground yourself.
Use grounding techniques: Grounding exercises can help bring your attention back to the present moment and reduce anxiety. Try counting objects in the room, feeling the texture of something nearby, or saying out loud what you see around you. This helps shift your focus away from the panic and reconnects you with the immediate environment.
Practice mindfulness: Engaging in mindfulness techniques can help you stay present and prevent your thoughts from spiraling into more anxiety. You can try simple mindfulness meditation or listen to guided relaxation exercises to relax your mind and body.
Reach out for support: If possible, talk to someone you trust about what happened and how you feel. Expressing your emotions can be helpful, and having someone supportive listen to you can make a significant difference.
Reflect on the situation: Take some time to reflect on what happened and how you feel. Sometimes writing down your thoughts and emotions can be cathartic and provide you with clarity.
Self-compassion: Be kind to yourself. Understand that it's normal to feel upset and overwhelmed after a difficult experience. Don't blame yourself for having a panic attack; instead, acknowledge your emotions without judgment.
Engage in soothing activities: Do activities that you find calming and enjoyable. It could be listening to music, taking a walk in nature, reading a book, or doing something creative. Engaging in these activities can help shift your focus away from the stress and promote relaxation.
Seek professional help: If you find that you're struggling to cope with the aftermath of the scolding and panic attack, consider seeking support from a mental health professional. They can provide guidance, coping strategies, and a safe space to explore your feelings and experiences.
Remember that everyone copes with stress differently, so find what works best for you. If panic attacks or distressing emotions continue to be a recurring issue, consider seeking professional help to address underlying concerns and learn more effective coping mechanisms.