I'm sorry to hear that you're experiencing this situation. Dealing with panic attacks can be challenging, and it's important to have a supportive environment during such times. Here are some suggestions on how to handle the situation:
Educate your mom about panic attacks: Sometimes, people who haven't experienced panic attacks themselves may not fully understand what it feels like. Share information about panic attacks with your mom, including their symptoms, causes, and how they can be overwhelming and difficult to control. This may help her empathize with your situation.
Communicate calmly and assertively: During a calm moment, talk to your mom about how her yelling affects you negatively during a panic attack. Explain that you genuinely want to do something to feel better but that yelling only intensifies the anxiety. Be open and honest about your feelings, and ask for her understanding and support during those difficult times.
Suggest alternative ways to help: When you're not in the midst of a panic attack, discuss with your mom what would be more helpful for you when you're experiencing one. Maybe you need space and time alone to calm down, or perhaps you would prefer gentle and soothing words to help you relax. Having this conversation beforehand can prepare both of you for how to handle the situation when it arises.
Develop a coping plan together: Work with your mom to develop a plan for managing your panic attacks. This plan may include specific strategies or techniques that you find helpful, such as deep breathing exercises, grounding techniques, or visualization. Knowing that both of you are on the same page can make it easier to navigate through tough moments.
Seek professional help: If your panic attacks are frequent and severe, consider reaching out to a mental health professional, such as a therapist or counselor. They can provide you with coping strategies, support, and guidance, and they can also offer advice to your mom on how to assist you during those moments.
Develop self-help strategies: While it's essential to have a supportive environment, it's also crucial to develop self-help strategies for managing panic attacks. Practice relaxation techniques, mindfulness, and breathing exercises regularly, so you become more skilled at handling anxiety when it arises.
Reach out to support networks: Apart from your mom, try to establish a support network of friends, family, or support groups who understand what you're going through and can offer help and encouragement during difficult times.
Remember that everyone's experience with panic attacks is unique, and it may take time to find the most effective ways to manage them. Be patient with yourself and keep working towards creating a supportive and understanding environment for yourself. If you ever feel overwhelmed or need immediate assistance during a panic attack, don't hesitate to call emergency services or a crisis helpline.