#-mx

Hi love,

I’m so sorry you’re going through this right now. I know that you sent this message a few days ago... how have things been since then? Have you had any more panic attacks or any more issues with anxiety?

Panic attacks can be really, really scary. I’m not going to lie to you and tell you you will never have one again. It’s possible that you could have one again. But you can learn ways to prevent them and ways to cope with them if it happens again!

It’s important to remember that you’re going to be okay, no matter how terrible the panic attack may feel. When you’re going through a panic attack, try some of these things below to help you calm down.

Deep breathing. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last. Close your eyes and breathe in through your nose slowly 1-2-3-4 and out through your mouth slowly 1-2-3-4. Close your eyes and focus on the way the air is entering and leaving your lungs. It may sound silly, but it can really help!

Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.

Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

Guided meditation, which you can find on Youtube

If you practice these things right when you start to feel anxiety riddled, you can prevent a panic attack altogether!

Here are some other things that can help during a panic attack:

Get a nice hot bath or cold shower

Get a soft blanket or soft stuffed animal and try to focus on the way it feels

Squeeze a stress ball

Go for a nice walk

Call a friend and talk it through

Drink a glass of water (or multiple)

Grounding techniques can help you focus on the present and therefore help you. Check out this link with a bunch of grounding techniques to try! http://mental-health-advice.org/groundingtech

Also check out this link, I think it could help!

http://www.helpguide.org/articles/anxiety/panic-attacks-and-panic-disorders.htm

I’m sorry that you get bullied at school, love. You don’t deserve that at all. If you don’t mind me asking, who bullies you and what do they say or do? Have you told anybody about the bullying?

As for what to say if someone points out your self-harm... Personally I would say, “It’s none of your business.” Because it’s not. It’s extremely rude of someone to point out someone’s scars like that, and therefore a response like that is warranted.

Here are some more ideas of things you can say:

http://chooserecovery.tumblr.com/post/64161852149/what-to-do-when-someone-sees-your-self-harm

Hope this helps!