After a panic attack due to academic anxiety, what can I do to prevent another attack?

Hello classmate! I think it may be because you have asthma, so both your parents and you pay extra attention to changes in your body. This has caused some overreactions in the short term, but in the long run, it will help you to take control of your health. While your parents are just playing a role of supervision and care, you yourself are constantly concerned and worried. This is a great sign that you care about your health! It is normal for you to go to the hospital to check your body, but you will experience symptoms such as numbness at the root of the tongue due to shortness of breath. I think it may be similar to respiratory alkalosis, which is also caused by poor breathing. However, I am not a professional doctor, and the above is just my analysis.

From this analysis, we can see that you actually have the amazing ability to remain calm and stable. It is just that the previous events have triggered your anxiety. First, we should try to relax our minds and bodies. We can lie down, do something we like, watch a relaxing movie, or place some green plants at home to enter a more soothing and relaxed state. We can also go for a walk in the sun when the weather is nice, listen to the birds singing and the wind blowing in nature, all of which will slowly calm you down from your anxiety.

The second is the clear reasoning we have ourselves. First, regarding asthma, I'm sure you've had experience and understand the related pathology. As for the new crown, there will be some answers on the Internet about its current research. Don't over-amplify the consequences of these lesions. The harm of imagination is endless. We need to have a rational judgment and calmly deal with it even if there are some minor symptoms in the body. Don't let the mind be overstressed, emotions collapse excessively, and the body panic excessively. But you can do it!

In the end, don't be afraid! Get to know it and be your own teacher. Once you understand what's going on, no matter what happens, you'll be ready to take on the world! Here I am reminded of my first driving experience after getting my license. I was very scared the first time I got on the road. There were so many cars around me, and I felt like I was in the midst of a flood.

My body was also stiff and unable to move. But later, I got it! I understood that cars all follow the route and will not come over and eat me. No matter how many cars there are, I'm not afraid anymore!

Best of luck, questioner!

Hello, questioner.

From your description, I can sense your anxiety and your inner desire to find a way to relieve this uncomfortable feeling. When you have a problem, you can detect it in time and actively find a solution to the problem. This is already a good first step on the path to change.

You mentioned feeling anxious due to the pressure of studying, but there were no physical symptoms. This time, after feeling uneasy about the situation with the epidemic, you decided to take a bath and wash your hair. When you were washing your hair, your parents made a comment about the potential drawbacks of bathing and washing your hair. Is that correct?

It might be helpful to consider that sometimes we focus on certain feelings and emotions, which can sometimes lead to negative associations. For instance, the experience of taking a bath and washing your hair, which your parents mentioned, could be seen as an adverse reaction. It's possible that you listened to your parents and paid close attention to this situation, which might have led to a gradual expansion of this uncomfortable feeling. This kind of generalization could also contribute to the emergence of somatic symptoms.

You mentioned at the end that it also affects your sleep, and you experience palpitations and heartbeats. These are also some of the feelings caused by anxiety. When you have insomnia, it's still because we are too nervous. It might be helpful to try relaxing our bodies first, so that we can relax our minds and fall asleep slowly.

I'm not sure of the specifics of your situation, but I hope that some of these suggestions might be helpful in alleviating this kind of negative emotion.

I would like to suggest that you consider seeking the help of a professional counselor.

I'm not sure if you've ever considered seeking the help of a counselor, but it wasn't mentioned in your description, so I thought I'd suggest it. They can help us to explore the underlying issues that may be affecting us. By understanding these issues, we can work towards finding solutions. Additionally, counselors can provide a safe and inclusive environment, which can be beneficial in helping us to feel empowered.

Another option to consider is to distract your attention.

In today's hypnosis course, the teacher discussed generalized insomnia and anxiety. It was interesting to learn that in many cases, focusing on a problem and paying all our attention to it can actually magnify it. As it continues to grow, it becomes generalized. So if you want to change, it might be helpful to consider changing your focus.

It may be helpful to try not to focus on the problem itself, but rather to learn to relax in a way that feels appropriate for you. When you relax, you may find that your sleep, palpitations, anxiety, and other conditions gradually ease up.

You may wish to consider using positive mental suggestions.

It may be helpful to consider that when we experience anxious feelings or somatic symptoms, we can use our own mental suggestions, which is positive hypnosis, to help us cope with these uncomfortable feelings. Psychological science has also shown that with consistent positive encouragement, we can gradually become more confident and empowered.

It may be helpful to consider using positive mental suggestions as a way to adjust these uncomfortable feelings and dilute our emotions.

Ultimately, as I mentioned previously, it's important to recognize that we shouldn't fixate on specific things or feelings. When we're able to let go of our concerns, avoid dwelling on them, and find ways to relax, we may gradually feel more at ease. However, it's also beneficial to fully unwind and embrace a state of complete relaxation.

Dear question asker, I am a person of advanced age and slight stature.

I empathize with the questioner's situation. I experienced a similar phenomenon during the coronavirus pandemic.

I have a history of myocarditis and bronchitis. On the third day of the new crown, I experienced coughing throughout the night and an inability to sleep, accompanied by shortness of breath.

After taking the prescribed medication, there was no discernible improvement. Ultimately, I proceeded to the hospital and waited in line for approximately seven hours (I stood in the cold wind outside the hospital for four hours in the winter before entering the outpatient hall) solely to obtain my diagnosis report. The diagnosis was bronchitis. Given my medical history, I was fully cognizant of the appropriate course of treatment, and thus, I followed the prescribed medication regimen for a period of two days. Despite the persistence of shortness of breath, I did not experience significant concern.

It was not until two days later that I read an article stating that the novel coronavirus can readily precipitate myocarditis. This prompted a notable increase in my discomfort, accompanied by severe chest pain. To alleviate my concerns, I sought further medical attention at the hospital to exclude the possibility of myocarditis.

Following the examination, the doctor stated that everything was normal. I am now in a satisfactory condition.

Although I still experience symptoms of illness, I have chosen to adopt a more positive outlook and to focus on the path to recovery.

In light of the aforementioned, it can be surmised that the dual effects of anxiety and worry have intensified the sense of unease, prompting the questioner to question the severity of their physical illness. This kind of unease should be addressed at the hospital, and after the examination, it is also recommended that the diagnosis be trusted and that the questioner's mind be put at ease.

In addition to academic anxiety, the questioner is more significantly influenced by the consequences of the article and the reinforcement from parents. It is therefore recommended that the questioner initially accept the diagnosis provided by the hospital and recognize that he is healthy.

Secondly, it is recommended that you evaluate your physical comfort. If you feel that you are in good health, then you may proceed with washing. During the process, it is advised that you pay attention to whether you feel unwell. It is recommended that you relax and objectively evaluate during this process. If the questioner is really not confident in their health, it is advised that they refrain from washing or using a scrub to take responsibility for their body.

Furthermore, it is essential to maintain composure. The more you fret, the more anxious you become, and the more anxious you become, the more you fret. This will result in a state of heightened alertness and tension throughout your nervous system, which your body will be unable to tolerate. Therefore, it is crucial to place trust in your doctor's diagnosis and to implement positive psychological techniques to achieve relaxation.

In regard to academic anxiety, it is recommended that the questioner assess his own level of effort. It should be noted that not all efforts will be rewarded, but that all goals are worthy of being pursued with one's utmost effort. As long as the individual does his or her best, the result may be regrettable, but it is unlikely that he or she will regret it. The author of this text failed the CET 6 exam three times, but he does not regret it when he thinks back on it years after graduation. This is because he gave the exam his all when he should have been studying.

It is recommended that the questioner consider the present more, fight with all one's strength, and avoid nervous speculation about the unknown. Such actions will not only easily induce anxiety and distraction but also prevent the exertion of positive gravity upon oneself.

The aforementioned information is provided for reference only. Best regards,

Hello, my child. I hope my answer helps.

From your description, it seems that bathing is always the trigger. The first situation is normal. When I am bathing and my heart is weak, I feel short of breath. I feel like I am about to die suddenly, but after I stop and start breathing fresh air, I feel better. Is this the case with you?

It's normal to feel short of breath during the pandemic. It's also normal to feel afraid of this feeling. I think you have a serious death anxiety. You can also notice this yourself.

We may associate death with sleep and bathing. We feel these are dangerous, even life-threatening. How could we not be afraid?

My advice is:

Know what you're afraid of.

What are you thinking when you feel this way? Are you afraid of dying?

Use free association to imagine what you were afraid of and write down your thoughts.

Then, we need to deal with these thoughts and see if they are controlling us. If you are worried that you are at risk of sudden death, our experience tells us that you will not die suddenly. At that time, it was due to a special period of time, so it was only a short period of hypoxia. Later, we returned to normal.

When we don't feel well, we can take a shorter or less frequent bath. When we feel breathless, we can open windows and doors to let in fresh air.

2. How can we deal with death anxiety?

It's normal to be afraid of death, but excessive fear can affect your life.

You only have these fears when you sleep and bathe. We can use the same method to link sleeping and bathing with relaxation. This will help you feel safe and relaxed when you sleep and bathe.

Play relaxing music in the shower or try the box breathing method: inhale for 5 seconds, hold your breath for 5 seconds, exhale for 5 seconds, hold your breath for 5 seconds, and inhale for 5 seconds. Focus on your breathing to relax.

Bathing can be relaxing.

Before bed, use the safe haven sleep method to relax and fall asleep peacefully. When falling asleep, don't think, tell yourself it's useless, and focus on sleeping. Imagine a safe place. Adjust your imagination until you feel safe. Fall asleep in this safe place.

You can also use these two methods to fall asleep.

Breathe rhythmically, first fast and then slow. You can usually fall asleep in about 7 minutes.

Go for a walk outside before bed. Walk slowly and relax with deep breathing, stretching, yoga, etc.

3. See if these symptoms help you avoid problems.

You say you feel anxious about your studies. Will this affect your studies? Can you relieve your anxiety, or avoid some problems?

Be aware of this.

The best way to deal with anxiety is to take action and keep moving towards your goals. But you're afraid you won't be able to complete them because your goals are too difficult. So, you need to break your goals down into smaller, more achievable steps.

Break your goals down into small, achievable steps. As your learning improves, set higher goals. This way, you can achieve your overall goal with confidence.

If you want to memorize 900 words in 30 days, you can split the words into 30 days, with 30 words to memorize each day. If you can memorize 10 words per day, your goal for the first week should be 15-20 words per day. Once you reach that level, set the goal to 20-25 words per day. You can still achieve the goal of 900 words in 30 days by setting reasonable goals.

I hope this helps. Best wishes!