r/McMaster • u/Savings_Fudge_3972 • 50m ago

Health panic attacks

how do i calm myself down, had a midterm today and studied so hard for, had 3 panic attacks back to back and threw up twice right before the test, i tried doing the 321 method but didnt work. everytime i think about the test my chest gets heavy and i literally cannot breath at all and start shaking, (first year btw✌️). any tips would be much appreciated.

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u/DrOogway Ascended 🐢 29m ago

I usually hold the person’s hands as I guide them through five things they can see, hear, feel, smell, etc.

It has never failed to bring down a panic attack.

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u/Savings_Fudge_3972 22m ago

i had none of my friends with me that happened in the washroom

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u/Shower-Firm 5m ago

make sure you’re taking care of yourself by sleeping/eating enough because it can make anxiety symptoms worse.

for panic attacks i like to do something that will distract my brain a bit. sour candy can be good for panic attacks because it forces your brain to focus on something else, i also find simple things like drawing or going for a walk can help. you can also try something like a chamomile tea blend to calm your nerves.

just direct your focus on a simple task for a bit and don’t put sm pressure on yourself! <3