Experiencing a panic attack can be incredibly distressing, especially when it happens in response to a stressful situation like being yelled at. Here are some steps to consider if you find yourself in this situation:
Find a Safe Space: If possible, try to remove yourself from the situation and find a quiet and safe space where you can calm down. This might be your room or any other place where you feel comfortable.
Focus on Breathing: Practice deep breathing to help calm your nervous system. Take slow, deep breaths in through your nose and exhale slowly through your mouth. Focus on your breath, counting each inhale and exhale if it helps.
Ground Yourself: Use grounding techniques to bring yourself back to the present moment. You can do this by focusing on your senses—identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Remind Yourself It's Temporary: Remember that panic attacks are usually temporary and will subside with time.
Don't Blame Yourself: Try not to blame yourself for having a panic attack. It is a natural response to stress and intense emotions.
Reach Out for Support: If you feel comfortable, consider reaching out to a friend or a supportive family member who can offer comfort and reassurance.
Consider Professional Help: If you find that you are frequently experiencing panic attacks or having difficulty managing anxiety, it may be beneficial to seek help from a mental health professional. They can provide guidance and support in understanding and managing your panic attacks.
Learn Coping Strategies: Work with a therapist to learn coping strategies and techniques to manage anxiety and panic attacks better. These might include mindfulness exercises, cognitive-behavioral techniques, and relaxation techniques.
Communicate with Your Mom: When you feel calmer, try to communicate with your mom about how her yelling affects you. Let her know that you need a calmer and more understanding approach to discuss any issues.
Remember, seeking professional help is always a good option if you find that panic attacks are interfering with your daily life. A mental health professional can help you explore the underlying causes and develop a personalized plan to manage your anxiety effectively.