Is it a panic disorder. Be better but!

Hi, you need to go for counselling with therapy for understanding the present condition. Therapy can help you to come out of the present stigma and you can get back to your routine at the earliest. You can also get in touch with me at practo online consultation.

Hey there! I understand how difficult it must be to have such thoughts constantly. Let me tell you that you have taken the right step by reaching out for help. I know that you have been trying and that it is hard, but at the end of the day the small steps you take matter. Even if you did a little better than before, that itself is a great thing. While trying to make things better is important, it is also important that you try things the right way; since it takes a lot of effort, you would want to ensure that your efforts are not in vain. The best thing for you to do is to consult a psychologist. You have been under a lot of stress and difficulties and this phase is not something you should get through alone. Reaching out to a therapist might help you get a better sense of direction and guide you towards managing your concerns a lot better. The psychologist will look at your concerns in a detailed manner and form a treatment plan specifically for you according to your needs. In the meanwhile, here are some things you could try to do, alongside therapy to manage this situation better: Practise mindfulness - Mindfulness helps you focus on the present moment. It helps you to prevent intrusive thoughts and helps you stay more calm and positive. Even 10-15 minutes of practising mindfulness a day will have amazing results on your concern. It will help you to focus on what you can do now instead of worrying about ‘What if’. Focus on wellness- Try to take care of yourself physically and emotionally. Eat good food, do some self care activities and make sure to take some time off when you are stressed. Talk to your loved ones - It is always important that you reach out to your support group when you are going through a difficult phase in your life.Talking to them and venting any emotions that you might be feeling will help you feel loved and cared for and give you a sense of belongingness and also remind you that you aren’t alone. Look for support groups - Find out if there are support groups in and around your neighbourhood or online. Support groups will help you interact with others who are going through similar struggles and also help you feel supported through your struggle. Remember, you don’t have to do them all- Trying to change all your habits and trying to do everything listed above can get frustrating. So do not push yourself to do more than you can from the above mentioned things. Therapy is the most important thing. In addition to that, even if you manage to practise one or two of the above mentioned strategies, you are doing an exceptional job! Take it slow, at your own pace. As long as you are trying you will find a way out! Stay strong , you have got this!

These are a few things that I have noticed help me and hopefully you can benefit from them. -During times of high panic, self care becomes a huge priority, doing anything and everything that helps calm me and making sure I make time for the things I enjoy. Engaging in preferred activities lowers my stress levels. -Breathing exercises have been a lifesaver, there is a shift caused in your brain in a positive way when you do breathing exercises. If done correctly they may not stop the attack entirely but they will take the edge off of the physical symptoms. I use a breathing and anxiety app called calm to help me with my breathing exercises. -When you have a panic attack your body overproduces adrenaline which is what causes the uncomfortable physical symptoms (your body goes into fight or flight mode) When you are panicking do something that is very physical in nature to help burn off the adrenaline. I do cartwheels, running, or jumping jacks. -I remind myself that the feeling is only temporary and that although it is uncomfortable I have faced it before, I have beat it and it will pass again, you just have to get through it one minute at a time. I just keep reminding myself it will soon be over. Use grounding techniques, pay attention to the things around you: what do they feel like, what colors are they, just put extra focus on your surroundings and it will help you to be more calm. Stay away from all caffeine when your anxiety is at a level that you are having trouble functioning, caffeine is seriously anxiety's worse enemy! I like to read when I am anxious because it takes me out of my head and forces me to focus on what is in front of me rather than what I'm battling. Music has always been really helpful for me as well, find really relaxing music that is designed for sleeping to help calm you, nature sounds work well. My doctor taught me a trick where you move your eyes from side to side and count from one to ten, each movement counts as one number, so you move your eyes both to the left and count 1, then move both eyes to the right and count 2, etc. (Keep doing until you reach 10) so the point of this exercise is to get the brain to switch from one hemisphere to the other to force it to focus on something other than the anxiety, it really helps! Hope this all helped you!

It might be because there is some stress on you, there is anxiety and you might be going thru mild depression. Please visit a psychiatrist as soon as possible. As it is recently started and you are very young, cure is very much possible.