Panic attack. Please. help me doctor!

Here are a few suggestions that could be helpful : Concern about how well you would perform at the test, how the results might turn out is something that's bound to arise, especially more so because the date is fast approaching. These concerns might also be exacerbated by the impact the results would have on your present life situation. Expectations from self and others might also add to it. Forgive me for stating the obvious but as you know, to able to prepare and perform well at the test, to the best of your potential, requires a state of calm and composure within. An important characteristic nature of thoughts is this - You may either have thoughts about the past or the future. In the context of the impending test - guilt about the time wasted in worrying and not preparing well enough in the past, for instance, and how your performance at the test/results might turn out to be in the future and the repercussions on your life in general. Once you begin to be aware of your thoughts, be an observer of your thoughts, every time you catch yourself indulging in such thoughts or your attention being pulled in the direction of such thoughts, kindly remind yourself that you have done YOUR best in the past and shall trust yourself to do YOUR best in the present and future too. As simple as it seems, this needs to be practiced every time it happens. When you repeatedly focus on a thought, say, a thought which is threatening or disturbing by nature and identify with it, believing it to be true, the corresponding emotion rises in your brain. It overpowers your capability to think rationally. The cycle repeats and hence you feel imprisoned by your own thoughts and emotions. With practice, you will learn to focus and entertain only those thoughts that are healthy enough to be acted upon. You will also be able to be more aware of your emotions and this awareness will help you manage them better. Figuratively speaking, all emotions come through the same pipeline and hence you cannot and need not selectively block a few and welcome the others. Awareness puts you back in charge whereby you can channelize them better. Usually when we experience disturbing thoughts, we may tend to fight, resist or control them. Fighting a thought or emotion only gives it more power. Say, for instance, when someone asks you not to think of a pink elephant, the first thought that invariably comes to you is that of a pink elephant. Instead, what we can do is, learning to be an observer of such thoughts and emotions( that are only based on past experiences and hence are no longer true or relevant today or do not serve your highest good ) and not identify with them or act on them. Here is a breathing exercise that could help you : You may do this in the night once you have finished your tasks for the day : Inhale slowly to a count of four - hold your breath to a count of four - exhale slowly to a count of eight. Repeat this ten times. You may do this also in the morning before you begin your daily routine. During the day, whenever you feel being pulled into a whirlpool of thoughts, try to bring your focus to your breath and take a few relaxing breaths. You will be able to return to the state of equanimity within. One of the definitions of stress is the thought(s) or the belief that you don't have the capability and the resources to successfully overcome the challenge(s) that is right in front of you now. Consider the components of this equation - On one end you have the object that induces this belief in you ( in the current scenario - the test in November ). Is there anything you can do to change this side of the equation? On the other end, you have your resources to tackle it - reflect on whether you are doing all you can to prepare for it/address it/ do justice to it, considering all the factors that play a role in this situation. Our attitude towards life in general and things in particular is based on our Beliefs - what we believe to be true about ourselves and the world. What are your core beliefs about yourself and the world? What are those beliefs that prevent you from trusting yourself enough to do your best in preparing and performing at the test? Try writing them down and examine the validity of these beliefs. Some of them may be limiting and negative in nature because of some of the feedback you might have received in the past - at home, in school, from your classmates, friends, relatives, etc. But once you are aware of them, you shed light on them,examine their truth, they can no longer manipulate your behavior or actions. As your beliefs change, your attitude changes, and words, actions and behavior follow. Please set aside time for exercise daily and try to eat healthy every time. Our challenges that seem to threaten our very existence are the ones that serve as fuel for our evolution.