Alterac,First of all welcome to HealingWell. I am so sorry to hear that you are experiencing panic attacks at such a young age.
When you start to feel anxious try positive talk; tell yourself things to cheer yourself on and speak the statements out loud, "I will be okay", "Anxiety does not control me, I control it'" and remind yourself it will go away.
I know you may not feel like your in control but you are. Get mad at the anxiety and kick it to the curb; you do not need anxiety in your life.
Sometimes you just need to cry, a good cry really helps as it is a releases the pent up stress you are feeling.
Visualization and guided imagery are other things that may help you.
To get started, begin by imagining that you are resting on a white sandy beach. The water is turquoise and the sky is clear. You can hear the soft waves of the water as the tide gently rolls in. You feel safe, calm and relaxed. The weight of your body sinks into your chair. You can feel the warmth of the sand on your feet. A large umbrella keeps you slightly shaded, creating just the right temperature that you prefer. You relax your face. Notice how you are able to let go of tension in your forehead, between your eyebrows, your neck and your throat. You soften your eyes and rest. There is no effort to be here. Spend some time just taking it all in. Allow your breath to slow down and match the rolling waves of the water.
Once this relaxation feels complete, imagine that you get up and slowly walk away from the beach. Remember that this beautiful place is here for you whenever you need to come back. Take your time and slowly open your eyes.
Make the exercise all yours by choosing whatever place makes your feel calm and at peace. This exercise should be practiced several times weekly and when you feel panic headed your way. With practice you will be able to use this method in many situations that cause stress, Drs. office, Dentist, home alone feeling like your in high anxiety.
If anxiety is interfering with your daily life I am wondering if you have parents or a close relative you could talk to. Perhaps even a visit with your Dr. may be a thought to help you learn how to decrease anxiety.
Blessings to you,
Kitt