how do i make myself stop having panic attacks?
im terified of getting up in front of class and givieng reports or even reading in front of them. and since school is starting soon i have to able to do it . i get panic attacks and and i hate it =[ is their anything i can do to make them stop without takeing medication?
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Look at other answers about pa. I answered that there are websites for breathing through pa.
what ur having is commonly called stage fright. so try practising in front of ur family n friends. then at school try on people in study groups etc. pracrise practise practise.
I’ve finished college and university and have seen many people with that problem.
Unfortunatelly the trick is just experience. If you have a close friend in class have him give you tips on what you were doing wrong / showing your nervousness and try to change it in the future. I find that it helps if you really well know your subject.
But I noticed that if you go to a new audience, even if you got rid of the panic attacks, you still get them.
Experience, experience and only experience.
A REALLY good book is “The Anxiety Cure” by Dr. Archibald Hart. You can most likely get it at online used bookstores. It helped me more than anything else.
You need to learn to breathe thru the bottom of your lungs. Most of us who have anxiety breathe thru only the top of our lungs……and that causes hyperventilation, and it makes panic attacks worse. Practice this: while lying on your back on your bed, place one hand on your abdomen, and note whether or not your abdomen rises and falls with each breath. It your abdomen does NOT rise and fall, then you are breathing only thru the top of your lungs. This is wrong. Practice, train yourself, you can do it, and eventually it will become the normal way you breathe.
Best wishes. Panic attacks often come at night……they come without warning, anytime, anyplace, as you have discovered. Work at overcoming it !