Panic Attack And Intrusive Thoughts During Class?

[Deleted member 37343]

I'm going into a new classroom where it's set up like a typical class. Seats in rows. My past classes were lecture halls and it wasn't too bad because I could use earplugs and the teacher wouldn't specifically talk to me or many students. The noise doesn't help because a lot of ambience or noises, especially loud, make me stressed and nervous and I'll become hyper vigilant. I'm getting a bit nervous just thinking about it and I'm worried that I'll get a panic attack and/or get really bad intrusive thoughts in the middle of class. I'll be too nervous to excuse myself.. I think this stress is going to give me a migraine, I can feel it coming on now. What are some ways that help you guys calm down in a pinch or in a setting where it feels like you can't escape?

[Side Note]: Thinking about focusing on my breath makes it worse. It makes me more aware that I'm not breathing right and in turn makes me panic, making it worse.

 

[mudbug]

Honestly it is like I could have written this a couple weeks ago. I was suicidal from all the noise in my classes this semester. People talking loudly, dropping their bags, knocking into chairs, taking their books out and slamming them on the table. A nightmare. And then the professor comes in and everyone is "quiet" and listening but there are still little noises most people don't notice but sound like they are being played on a speaker to you. It sucks. Unfortunately one of the things that has helped me a lot is a paced breathing app, but it looks like that won't help you. You might try keeping one earplug in (the one facing the majority of the class) and keeping the other out so you can hear the teacher. I've actually thought of doing this myself, but haven't had to yet. We'll see about next semester.

Something I've had to do, and I hate it because your back is exposed and you might hate it too, is sitting at the front of class as close to the teacher as possible. It basically forces you to pay attention to them and only them and the ambient noise can kind of hush if you have something to focus on. If you play your cards right, you might be able to get a seat at the front of the class that is against the wall so you don't feel so exposed. (Also if your back is against the wall it will be easier to delineate the ear facing the class room and keeping it plugged with the other ear facing the teacher.)

Also one thing you might consider is practicing some breathing exercises when you are at home or somewhere you feel safe and calm, that way you might feel less anxious about doing breathing exercises in public.

 

[joeylittle]

What are some ways that help you guys calm down in a pinch or in a setting where it feels like you can't escape?

Do you have an accommodation that allows you to leave the room as needed when you are ill? I would say, knowing that there's a good chance you'll get agitated, the best strategy will first be to do everything you can to minimize the stress of the situation.

Knowing you can leave, sitting in the back row (so no-one's behind you) on the door side of the room, wearing one earplug to cut down on the ambient sound (not earbuds, earplugs), and getting there early if possible, so you can be in the room before it gets chaotic. All those things can help a great deal, before the panic happens - and make the panic less likely.

 

[Deleted member 37343]

Do you have an accommodation that allows you to leave the room as needed when you are ill? I would...

I have not spoken to my teacher about my anxiety and they only know about my APD which means accommodations for only that. Yes I use earplugs and I could sit in the back, but it'll be hard to hear the teacher. If I get called on in class, I won't be able to answer. The door is the near the front of the class anyways so if I had to leave, everyone would see me.

 

[Friday]

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You can still hear everything with crystal clarity. What they remove is the boom & squeal (upper and lower registers) and keep decibels in a very normal range. Some come with flanges, so you can nip those in to create the normal ear plug muffle/noise blocking, or you can keep the flange open for that crystal clear sound. Great things, these.

In 8 or 9 years of school... I've only had 1 professor who actually cared about students coming & going (as long as they do so quietly) that I wasn't able to transfer out of the class into a different class, and I've only had to transfer a couple times. Leaving college classes (to go to the loo, to take a walk/stretch your legs, fetch a drink, take a phone call, sort a panic attack, smoke a cigarette, etc.) has never been a problem for me. I just sit in a place that makes exiting easy. If you think you'll be too nervous to leave whilst in a panic or anxiety attack? I'd suggest practicing when you're fine. Make a point of getting up and leaving for a few minutes either every class period, or at least once a week.

 

[Gs172003]

If you don't shoot, and aren't a musician, you probably don't know about these
[URL='Link Removed...

I just saw this. They are waaaaàay cheaper on Amazon prime. I paid 12.50 and no shipping. ( thanks Friday)