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School gives you panic attacks? There's nothing wrong with you!

Hey there, fellow school survivor! If you're reading this, chances are you've experienced those dreaded panic attacks at school. First things first, take a deep breath and know that you're not alone. We get it, and we're here to let you know that there's absolutely nothing wrong with you. School can be an incredibly stressful and unnatural environment, and it's no wonder that it triggers anxiety and panic within so many of us.

The pressure to perform, the rigid schedules, the social dynamics—it can all create a perfect storm for anxiety to rear its ugly head. But here's the thing: it's not your fault. It's not a sign of weakness, nor does it mean you're broken. In fact, your panic attacks are a perfectly natural response to an environment that often fails to consider our individual needs and well-being.

Think about it for a moment: school expects us to sit still for hours on end, conform to strict rules and expectations, and constantly juggle an overwhelming workload. It's like being forced into a one-size-fits-all box, with little room for our unique strengths, passions, and interests. No wonder the pressure builds up, and panic starts knocking at the door.

So, if you find yourself trembling, your heart racing, and your mind spinning as you walk through those school doors, please remember this: it's not your fault. It's not a flaw in your character. It's a natural response to an environment that can be incredibly challenging for many of us.

Feeling Safe

Do you feel safe at school? If not, that's a very valid reason to be anxious!

If you're in the US where school shootings can happen every once in a while, feeling unsafe makes total sense, because that isn't a safe situation.

Feeling unsafe doesn't just have to be about life or death though - if you feel unsafe to express yourself without repurcussions, that also counts. Also, fear of being punished randomly for things you can't predict (especially if you're neurodivergent in some way), fear of being bullied, etc.

So, there are many reasons why someone might feel unsafe in school, and these can all lead to anxiety, which can build up and result in panic attacks. Stress-management techniques can still help you feel a bit better, but the actual unsafe situations would have to be solved, and that's not something a simple blog post can do much about :(

Primal Fears

Word choice matters. If you or people around you are saying things like "my parents will kill me if I fail this class", that can activate a primal sense of fear in your brain even if you don't actually believe they will kill you.

Of course, if you really think your parents will actually kill you because of school, that's something you should talk to someone about! Like perhaps a social worker or the police, depending on your location.

Another thing that can activate that primal fear is people constantly going on about how you'll be doomed to a life of poverty or homelessness if you don't do well in school. This simply isn't true, and it isn't a helpful thing to believe either if it's affecting your mental health. So do your best to delete that from your brain, too.

Identify the source of the stress

Identifying the source of stress can be a helpful step in understanding your panic attacks. Sometimes, it may feel like everything about school makes you anxious, and that's totally valid too. If that's the case, we encourage you to explore the School Survival site and poke around until you find something that resonates with your experience. However, if you're looking for specific examples, there are several common stressors that many students face.

It could be the:

• pressure to maintain high grades
• dealing with bullies
• feeling overwhelmed by the workload
• struggling with overstimulation due to sensory issues
• feeling restricted by uniforms
• fear of being seen as a failure

These are just a few examples, but there may be other reasons unique to your situation. Remember, understanding what triggers your anxiety is an essential step towards finding strategies to cope and create a more supportive experience.

Techniques for Managing stress

Not all of these can necessarily be done at school, but school has a tendency to occupy our thoughts even when at home, so it can cause anxiety there too.

• Mindfulness: Mindfulness involves bringing your attention to the present moment, non-judgmentally, and cultivating an awareness of your thoughts, feelings, and bodily sensations. It can help you become more attuned to your stress triggers and develop healthier responses to them.

• Journaling: Journaling provides a safe space for you to express and process your emotions, fears, and anxieties. By putting your thoughts and feelings onto paper (or a computer), you gain clarity, release pent-up stress, and gain insights into patterns and triggers.

• Grounding Techniques: Engage your senses to bring yourself into the present moment. Focus on your surroundings by naming objects you see, touching different textures, listening to sounds, or focusing on your breathing.

• Self-Soothing Activities: Engage in activities that promote relaxation and comfort. This can include taking a warm bath, listening to calming music, practicing deep breathing exercises, or using scents like lavender or chamomile.

• Emotional Regulation Skills: Develop coping mechanisms to regulate and manage overwhelming emotions. This may involve techniques such as mindfulness meditation, progressive muscle relaxation, or seeking support from a therapist or support network.

• Thought Stopping and Reframing: Interrupt intrusive negative thoughts by using techniques like thought-stopping or cognitive reframing. Challenge negative self-talk and replace it with positive and compassionate thoughts.

• Safety and Self-Care: Prioritize your well-being and create a safe and supportive environment for yourself. Practice self-care activities that bring you comfort and nurture your mental and emotional health.

Emotional Flashbacks

In Pete Walker's book on Complex Post-Traumatic Stress Disorder (CPTSD), he explores the impact of childhood trauma on our emotional well-being. One concept he discusses is emotional flashbacks. These are intense and overwhelming emotional experiences that can be triggered by certain situations or events, reminding us of past traumas. While we won't delve deeply into CPTSD in this post, we can provide a link to some flashback management techniques that can have a calming effect. Understanding emotional flashbacks and learning how to manage them can be a valuable tool in reducing the impact of past traumas on your present-day experiences.

Pete Walker has more information on emotional flashbacks on his site, as well as a step by step guide for dealing with them.

What parents and teachers should be doing to help

According to Laurie A. Couture, parents and teachers are supposed to create a nurturing and supportive environment. She emphasizes the importance of them listening to your concerns, validating your emotions, and encouraging open communication.

It's not your fault if the parent or teacher is struggling to provide this support though. Teachers and parents are just people who have their own challenges and limitations, and you are not responsible for their emotional well-being. The point is that there's nothing wrong with YOU. <3

Less stressful alternatives to school

If school is bad for your mental health, maybe try something else if you can?

Posted in: Blog,Knowledgebase on November 21, 2023 @ 6:49 PM

Tags: Bullying, mental health, Psychology, School

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