<3...x...Over Stressed?...x...<3?!
Question:
<3...x...Over Stressed?...x...<3?
When I Was 4 Or 5, I Saw My Grandad Die Right In Front Of Me. Ever Since That Event, Ive Had Repetative Forms Of Panic And Anxiety Attacks, And I Get Them A Lot. I Cant Even Talk About It Without Not Being Able To Breathe. I've Talked To My Mum About It, But She Says Its Because I Need To Accept His Death, But I Have. Its Really Upset My Mind, Im Actually Using My Mums Yahoo Account, And Im 12 Years Old. She Says I May Need Some Form Of Bereevment Councelling To Help Me Deal With It, But Is It Worth Booking Into The Doctors About These Attacks Because They Are Really Horrid And I Cant Controll Them No Matter How Much I Try To. Pleeease Help?!
Answers:
Hi! I'm so sorry to hear that you are feeling so bad. The good news is, you can control your panic attacks. (Please show your mum this answer - because there's a lot of information to digest!)
The following steps should help eliminate (or significantly reduce) your panic attacks:
1.Breathe properly - if you control your breathing, you control panic. As soon as you notice the signs of anxiety, check your breathing: breathe in slowly through your nose pushing your tummy out (to the count of 5 or so). Breathe out slowly and for a bit longer (to the count of 7 or so) through your mouth. Do not breathe rapidly or shallowly (in the chest area). This will soon restore the balance of oxygen and you will feel a lot better.
2. Cognitive Behavioural Therapy! CBT is proven to be the most effective thing for panic attacks and anxiety. It takes a bit of work, but it is super effective. (After 15 years of panic attacks, mine stopped completely). You can take a course for free online at: http://www.livinglifetothefull.com/elear... Alternatively there are courses especially for children in book form. You can buy “Think Good - Feel Good: A CBT Workbook for Children” by Paul Stallard or something similar.
3. Try relaxation exercise tapes (progressive muscular relaxation). They really help if you practise often enough. This site has instructions on how to do it without the tapes (and other useful info): http://www.cci.health.wa.gov.au/resource...
Remember, with each of these steps, practise makes perfect (i.e. don’t just do them when you’re feeling bad, but all the time). I hope you feel better soon. Best of luck!