Coping Strategies

Lynda212

Just wondering if anyone has any suggestions? I'm in the middle of my final year exams at university. I am also carer for my mother who has spinal injuries and mental health difficulties.

Over the last few days I've been having sort of panic attacks. My breathing becomes really fast and out of breath, my throat muscle tighten, my head starts spinning and I get a tingling/disassociated sensation in my arms and legs. It's usually accompanied with uncontrollable crying and happens 3 or 4 times a day. The real problem is afterwards my head feels 'fuzzy' and it's difficult to focus.

I was feeling really positive last week and exams have been going well, but this week my mum's had a very difficult time emotionally and I'm just feeling over-whelmed.

I know I shouldn't let things get to me, but it feels out of control. I'm finding it real problem to revise and I'm really worried it's going to affect my results and therefore future employment.
I've tried to make an appointment to see my GP, but can't get an appointment for two and a half weeks.

Does anyone have any strategies that help keep them calm or put difficult situations out of there head for a while? TIA

quietheart

Hello
It sounds like you have an awful lot to cope with, it's no wonder you are feeling overwhelmed.
The first thing you need to do is phone the GP again and ask for an urgent appt. You can't wait over 2 weeks. You need to get an appointment today or tomorrow. Every surgery should provide urgent appointments.
It sounds wishy-washy but there's great free apps online for relaxation and hypnotherapy. They just help to control your breathing and bring you down a few notches. Might be worth a try until you can see the GP.
Best of luck x

RainbowDreamer

Do you have a walk in centre near you? So that you could be seen sooner?

Have you ever tried kalms?

I have no experience of panic attacks, but would breathing techniques possibly help?

MrsManda

if you haven't already please speak to your personal tutor or course lead about the problems you are having.
They may be able to help you in terms of giving you extra time in exams so you're not under so much pressure and also give you details about how to submit extenuating circumstances forms. - It's unlikely your grades will be boosted but they do have some discretion if your exam grade is on a boundary.
If they don't know, they cannot help.

Also speak to your union to see if they have a counsellor you can talk to.

Is there anyone who can help with your mum while you are taking your exams?

Generally my way of dealing with exams when I'm unwell is to make lists - what do I really need to do and what can wait and take one day at a time.

Also try to make sure you go to bed at a sensible time each night and do something to switch off before trying to sleep - read a fiction book, have a hot chocolate, listen to music.

And eat - it's tempting to miss meals (or just forget) when you're stressed and studying but it does you no good. Include vegetables and fruit and don't miss breakfast.

Good luck

browneyedbazzi

There are a couple of things that help for me - I make lists of things that I need to do because it makes me feel more in control and less anxious, if things are written down on paper and can be ticked off a list then they don't need to take up so much 'brain space'.

I've also learned to recognise the early stages of a panic attack coming on and I will just pause whatever I am doing at the time, sit down and focus on my breathing...I use a technique that I was taught at yoga called 'equal measure breathing' where you breath in slowly to a count (1,2,3) and then try to exhale at the same speed to the count again. You may start with a count to three but will slowly increase that to 5 or 6. This technique has a way of forcing everything else out of your mind and by actively controlling your breathing it can almost sideline the panic attack.

You're really busy and have a lot on but do try to set some time aside to look after yourself. A lot of people really resist doing this because they see it as being selfish but you shouldn't think of it as a selfish thing to do - it isn't, if you don't look after yourself you'll be in no state to offer your mum the care she needs.

Do try to get a sooner appointment with your GP and also talk to someone at your uni about the situation as they may be able to help.

Lara44

Hi Lynda

The first port of call should be your University. Those I have attended have had a counselling service, which I accessed when overwhelmed too. They were really great and gave me sessions of hypnotherapy. I didn't have to pay anything, and it really helped me so much. Have a little look on your Uni website.

GlynD

I would actually say your first port of call should be your GP and speak to your tutor as soon as possible too.

Lexxi

My GP gave me this website http://glasgowsteps.com/home.php it's a bit like a guide to how you feel when you're stressed/overwhelmed and it explains these feelings and how to help yourself. I found it helped me when I was feeling down so thought you might find it useful

Gingham_R

No wonder you're having panic attacks. Exam time is HUGELY stressful and your home life is obviously very difficult for you.

I recommend:

Asking for urgent counselling at uni.

Asking for extensions on work to help you balance out your time more.

Finding out if your mum can have more support from somewhere else while you're going through your finals. Other family? Support the GP can inform you of?

Your GP should have urgent appointments that are given out at the start of each day.

You're going to get through this. Everything will be okay. Panic attacks are just horrible but they're not life threatening and there are good techniques you can use to cope with them until you get proper support.

Good luck