Help! How do I control my anxiety attacks and avoid making a scene?

Dear Friend,

I have anxiety attacks and I don’t know how to control them. How do I stop myself from making a scene when I have an attack in public?

Signed, Anxious

Dear Anxious,

We are worried about you. Anxiety is normal, but attacks are a much more severe medical condition.

While we can give you some advice, the truth is that you must see a doctor. In a situation like this, providing good, helpful feedback is tough if you haven’t met or examined a person. However, a formal assessment with a medical professional can help you figure out more about your situation and identify any underlying causes or physical conditions you may have that contribute to your attacks. A doctor can also give you better-tailored advice to your needs.

In the meantime, here are some first aid tips for handling an anxiety attack:

- Remind yourself that the symptoms you are experiencing are caused by anxiety and that you’re not in any real danger. Keep doing things instead of distracting yourself; if you confront your fears, you give yourself a chance to realise that nothing bad will happen.

- Take slow, deep breaths. Inhale via your nose and exhale through your mouth. Close your eyes to focus on your breathing. It may help to count from one to five on each inhale and exhale.

Help! My sister’s stress about university is rubbing off on me

- We know it isn’t the easiest thing to do when you’re in the middle of an anxiety attack, but try to get to a quiet spot. This could mean leaving a busy room or finding a wall to lean on. It will help you focus on your breathing instead of being concerned about how you may look.

We’re rooting for you. Please talk to your family and see your doctor, a psychiatrist or a clinical psychologist. Getting help for your attacks will help you live your best life.

You’ve got this, Friend of a Friend

Here are some extra resources that may be useful:

Shall We Talk - How to get professional help

Hospital Authority, Mental Health Direct hotline (24 hours): 24667350